Maintain your mental health in autumn

Autumn is here, and many of us welcome the return to school, autumnal atmosphere, and observing the changing season. But few of us relish the arrival of colder temperatures and darker days. In fact, our bodies are wired to need daylight for our health and happiness. For many, autumn is a precursor to darker and colder months that spiral into depression and SAD (Seasonal Affective Disorder) by the time winter has arrived. Luckily, there are ways to counteract the shift in nature’s tide. And in this article, you’ll find tips to help you maintain your mental health in autumn.

Hormone hacks for autumn

Understanding the hormones that go into creating our happiness can give us a better understanding of our emotional wellbeing.

The most important hormone to know about in autumn is serotonin, since this hormone is regulated by sun exposure:

• Serotonin: sun exposure, being in nature, meditation, mindfulness practise
• Dopamine: completing a task, eating good food, getting enough sleep
• Endorphins: watching a funny film, exercising, laughing
• Oxytocin: love and intimacy, cuddles, pets, giving compliments, holding hands

Conversely, the stress hormone cortisol can exacerbate a low mood. Take active steps to reduce your stress levels through exercise, connection with friends and family, etc.

Lifestyle factors like how much exercise you take, your diet and sleep habits, and social interaction all play their part in regulating the levels of these hormones.

Stay connected

It can be hard to maintain your social connections, especially as a parent, and even more so as the nights draw in and there’s less outdoor time. Connection means different things to us all. But one thing is true – maintaining your social calendar through autumn and into winter, despite the poor weather, can truly bolster your mood. Keeping up with friends is great for our mental health! Even small connections can make a big difference in our day.

Trying new activities can take us out of our comfort zone where we can meet new people and find connection along the way. Whether you prefer intimate chats with one special friend, or group activities with a bunch of likeminded people, it’s about finding what works for you in autumn.

If your social circle took a hit when you became a parent

Look to your hobbies, can you join an interest group or start a course, such as a book club, a baking course, sports, or a local women’s circle? These are great places to make friends with people with similar interests.

Stay at home parents: contact your local council to find out about baby and toddler groups in your area. Baby groups not your thing? How about a social networking app like Peanut to stay in touch with other stay at home parents?

If you work for an employer: take advantage of the social gatherings held by your company. If they’re not hosting any, you can speak to HR and ask them to do so. Home workers, enquire with your employer about what they’re doing to help employees create meaningful connections through their working day. Some employers are taking steps to keep employees connected, whether in person or virtually.

If you work as a freelancer: check out leapers.co, a website that provides mental health resources to freelancers. Furthermore, check Facebook and LinkedIn for freelancer support groups in your area.

Chase the light for better mental health

If you really want to maintain your mental health in autumn, remember to chase the light. This is because sunlight is responsible for the production of happiness hormones. Therefore, you should pursue it whenever you can!

Plan walks, even if it’s only a brief lunchtime walk. Sit next to windows, and visit the park. Make your home as light as you can by keeping curtains and blinds open.

Pale amber sunlight falls across
The reddening October trees,
That hardly sway before a breeze
As soft as summer: summer’s loss
Seems little, dear!
on days like these.

Ernest Dowson.

Look into buying a SAD lamp that mimics the sun and helps to banish the winter blues. The evidence suggests that they’re effective for treating the short term symptoms of SAD.

Move your body for autumn wellness

Exercise always boosts a low mood, fact. Not only that, it brings with it a whole barrage of benefits in autumn. From stress reduction, better sleep, and even easing depression – moving your body improves your very ability to cope with whatever life throws your way.

Walking is one of the easiest and gentlest exercises you can do, and you can soak up the beautiful colours of nature while you are there. Swimming is another exercise to enjoy, and taking a sauna can ease the blues too. Regular sauna use is said to reduce stress and anxiety levels for up to two weeks afterwards.

But, whatever brings you joy is good – be it dancing, hitting the gym, or simply following along to an exercise video on YouTube. Conversely, trying something new can give you a sense of accomplishment and mastery.

Know that it is natural to slow down in autumn

All mammals slow down in the autumn thanks to decreased serotonin and increased melatonin production. Yet, autumn teaches us the importance of letting go for our personal growth. Use the extra time indoors to hunker down and take stock of your achievements and how far you’ve come in a year. Show gratitude by starting a gratitude journal, embrace the pumpkin spice lattes, and start looking forward to the autumnal celebrations still to come.

Eat for joy and health

Food and mood are intrinsically connected. What you eat has an impact on the happiness chemicals your brain produces, namely serotonin and dopamine.

Here are are some foods to include to maintain your mental health in autumn:

• Foods that celebrate autumn: they can be both healthy and fun. Think warm apple tart with a cinnamon crust, creamy pumpkin pasta, and warm and sticky loaded sweet potatoes.
• Fruit, vegetables, and whole grains: contain complex carbs that balance blood sugar and mood.
• Eggs: rich in mood-boosting B vitamins.
• Oily fish, shellfish: full of brain-loving omega-3 fatty acids and zinc.
• Dark chocolate: has high levels of phenols that help release endorphins.
• Walnuts: full of healthy fats for a healthy brain.
• Fun foods: food should bring joy and pleasure, so plan meals according to what feeds your heart as well as your tummy.
• Gut-friendly foods: prebiotics and probiotics can increase happiness. Try probiotic fermented foods like sauerkraut, kimchi, yogurt, kombucha, and prebiotics like onions, oats, bananas – they are packed with fibre to feed your gut bacteria.

And by the way, while turkey does contain tryptophan, a precursor to serotonin, it probably isn’t responsible for increasing serotonin in your body. For a real mood and sleep boost, ensure you’re eating enough carbs.

Check your sleep moving into darker days

Poor sleep habits impact your mood and wellbeing like no other, and its impact is felt even more keenly come autumn. Many people find that they sleep more in autumn. But by sticking to a consistent pattern for sleeping and waking, we can improve the quality of our sleep. This restores our body and mental resources for the following day. And it’s not just mood that’s impacted. Getting a good night’s sleep can help you live longer, too (source).

Adopt mindfulness practises this autumn

Mindfulness is the ability to notice, be aware, yet not to become overwhelmed by one’s surroundings and environment. It can be learned, like any other skill. It’s about appreciating the here and now, and living in the present. How could this apply to moving into colder, slower seasons to maintain your mental health in autumn? For starters, noticing the weather changing, but not judging it. Simply observing the season changing, and recognising there’s so much to love about autumn and winter.

Mindfulness practise isn’t for everybody, but for some it can help instil a new emotional resilience.

There are many ways you can introduce mindfulness to your everyday routine.

• Journalling: especially gratitude journalling, can increase happiness and improve mental health. Why not try a journal with prompts if the thought of a blank page overwhelms you?
• Meditation and breathing: if you’re new to meditation, try a guided meditation or follow these tips for beginners meditation from NHS.
• Mindful eating: allows us to focus on the sight, smell and taste of foods without judgement and avoiding distractions. It can help to improve a poor relationship with food. It may also help to regulate appetite and digestion.
• Body scanning: a technique that focuses attention on separate parts of the body to allow a deeper connection to yourself.
• Reframing negative thoughts: catching and replacing unhelpful thoughts is a really great way to boost mood and reframe a negative situation or thoughts.
• Positive self talk: it’s easy, especially for naturally pessimistic personalities, to fall into negative self talk. Yet positive self talk reduces stress and anxiety, and can be an effective coping mechanism.
• Colouring and drawing: getting into a semi-meditative state while colouring or drawing is a real mood booster!

The power of scent to boost your mental health

The power of scent to boost mood really shouldn’t be overlooked for autumn happiness! So called “neuroscents” are having a moment right now, and these functional fragrances can help to boost your mood during the colder months. Try perfumes by Vyrao – The Sixth and SunRae promise positivity. Other to try include The Nue Co., and Abel.

You can also try essential oils – NEOM created a happiness blend to bring the cheer of summer all year round. And here are some essential oils known to boost positivity and happiness: lavender, orange, lemon, mandarin, grapefruit, clary sage, vetiver, ylang ylang, patchouli, frankincense, bergamot, and peppermint.

Get help if needed

Is this deeper than the autumn blues? Don’t hesitate to seek professional help.

• NHS Mental Health Services
• Samaritans
• Support for Seasonal Affective Disorder from MIND.

Final thoughts

When the urge to curl up and hibernate through the colder months is strong, it takes some courage to maintain your mental health in autumn. I hope these tips will help you to stay happy all year round, not just in autumn.

How do you stay happy in autumn? Let me know in the comments! And please subscribe to my blog to stay in touch. I’d love to hear from you!

Until next time!

Helen