Autumn is here. The season of pumpkin spice everything, cozy flannel tops and preparations for the holidays are looming. Some of us receive all the warm and cozy feels from the season, but others struggle as the days become shorter, the skies become gloomier, and the temperatures drop. We gradually wake up to dull mornings and end our workdays after the sun has set. Seasonal mood shifts are real, and there is scientific evidence to back it up. The changes do not affect everyone in the same way, but there are several biological and physiological reasons why our moods tend to change with the season, light being a major factor. The scientific evidence says that length of day, which is shorter in the winter and longest in the summer, is the main seasonal variable that affects mood.
This year people are experiencing an added adjustment in that many of us are returning to the office after 19+ months of working from home. From the comfort of our homes, we were able to approach the Autumn and Winter months with more ease, thankful to skip the morning rush to get out the door. Many of us were privileged to have our coffee from the comfort of our home and slowly, and more peacefully, start our day. We became excellent multitaskers and felt more productive; preparing dinner as we wrote proposals and completed a load of laundry as we attended yet another meeting. As we continue adjusting to a new season, life seems a bit busier, a bit overwhelming, and a bit more exhausting than usual.
So, what can we do when we notice our mood beginning to weaken, feel lonely, irritable, or overwhelmed? What do we do when the change of seasonal melancholy begins affecting our own behaviors and moods? Following the steps below may help to reset your circadian clock; the body’s internal timekeeper and minimize the negative effects of the transition into Fall and Winter. Taking small steps to modify your routines will help you feel re-charged and ready to face the Fall, see the wonder in Winter and enjoy the change of seasons rather than dread them.
Establish a meaningful morning routine
It can be especially challenging to leave our beds during the Fall and Winter months. Creating a morning routine that works for your lifestyle is crucial during these dark mornings and chillier days. Wake up just ten minutes earlier and enjoy a brisk walk and fresh air. Avoid screens for a specific period of time, using that time to instead be present and focus on the task at hand. Include some time to breathe and recharge – that could be through meditation or even a little exercise. My favorite tip: make your own, personal morning drink and savor its’ smell and taste! For some, this might be strong, black coffee, and for others it’s warm lemon water or an herbal tea. The goal is to fill your morning with small moments that spark joy and help you stay motivated throughout the day.
Engage your senses
Be intentional and engage your senses as the season progresses. Notice the beauty that comes from reds, oranges, and browns of this season. Stop and listen to the crunching of the leaves. Feel the cooler temperatures. Smell the maple syrup, pumpkin spice, and all the scented candles available this time of year. Taste the extra nutmeg, ginger, or cinnamon in your foods. Remember, your senses give you the opportunity to balance and regulate your nervous system, allowing you to enjoy whatever time of year you find yourself in.
Take care of yourself by nourishing your body with seasonal foods
The Fall season brings the most comforting foods that can support your wellness. Pumpkin, squash, leafy greens, apples, sweet potatoes, and soups are some great examples. Foods that are currently in season have powerful effects on our bodies at the time they are ripe! In the winter, it’s important to eat root vegetables and squashes, rich in Vitamin D since we are getting less of it from the sun. Try to spend some time, either by yourself or with a loved one, cooking your own meals for an added way to care for yourself!
Don’t forget to include self-care during your downtime
Weekends can sometimes feel as hectic as our weekdays. Sometimes, amid completing our errands and checking off our to-do list, we lose sight of ourselves and our personal needs. Each day, try to incorporate at least one activity that is just for you. Whether that is taking time to connect with a close friend, soak in a bath with calming essential oils, listen to a guided relaxation, or dance to your favorite tunes, remember that your free time is not just for accomplishing tasks, but it is also meant to re-energize your spirit.
Spread goodness to someone else
Studies have shown that helping others can boost your own mood. In essence, giving to others can give us joy. Whether you decide to volunteer at your local shelter or check in on a neighbor, providing comfort to someone else can also lift your spirit, enhance your sense of purpose, provide happiness, and even reduce depressive symptoms. This time of year is filled with volunteer opportunities, so check with your local township and feel the joy of giving back!
My hope is that these tips will inspire wellness from the inside out, helping you stay present, motivated, and fulfilled throughout this change of seasons and beyond! Wishing you much health and happiness, as well as the ability to steer your dread into desire as you approach the winter months. Should you feel your mood is worsening and/or not improving no matter what you’ve tried, please reach out to a mental health professional to assist you in learning the strategies necessary to improve your mood and functioning. Those of us at Illuminate Therapy & Wellness are here to guide you on your journey to wellness and help return you to a state of joy and fulfillment.
-Bushra Sarkar, MSW LSW
