“Autumn . . . the year’s last, loveliest smile.” William Cullen
As the vibrant energy of summer slowly winds down, the transition to fall can be both delightful and challenging. Our bodies respond cellularly to changes in light and temperature. The reduction in hours of daylight can spark Seasonal Affective Disorder (SAD). SAD is a type of depression that occurs seasonally, typically during the autumn and the winter months. Common symptoms include low energy, feelings of sadness and/or hopelessness, lethargy, changes in sleep patterns and difficulty concentrating. Even if you don’t have the significant symptoms of SAD, the dwindling daylight and chilly weather can tug at your inner balance. Recognizing the physical and psychological impacts of the season can allow you to approach fall in a proactive rather than a reactive way. Here are a few ideas that might help with the seasonal transition.
Get outdoors. This allows you to soak up more natural sunlight and can help keep your internal clock and your mood in sync. Focusing on walks in green spaces offers an added positive effect. Connecting with nature even if the weather is chilly can lift your spirits.
Exercise. A 2020 study published in the journal Depression and Anxiety found that about 45 minutes of daily physical activity significantly reduced the risk of depression.
De-Clutter. Get busy and gather items to donate, discard and recycle. Completing tasks with purpose and intention can generate positive energy and promote a safer environment.
Be intentional. Autumn leaves are a perfect metaphor of the value of letting go. Start each day or week with the powerful affirmation, “Today I will let go of -- and I will welcome -- .” The trees are about to show us how beautiful it is to change and let go.
Mindful eating. Savor your meals by intentionally eating slower. Pay attention to the flavors, textures, and aromas of the food. If you are trying to lose weight, try reducing portion size and adding water or herbal tea to your mealtime routine.
Connect with others. Try to push yourself to be social, even if you don’t feel like it. Connecting with others a few times a week can make a big difference.
Let the light shine. Research indicates that light boxes with at least 10,000 lux can improve symptoms for some people. Consumer Reports recommends Carex Day-Light Classic Plus, Sun Touch Plus Light, and the NorthStar 10,000 Light Box.
Call the doc. Your primary care provider can be helpful in completing health screenings and offering suggestions if symptoms seem unmanageable. Counseling services can also be helpful.
As we prepare to connect with autumn’s vivid beauty and opportunities for leaf peeping, let this
season remind us to be proactive in caring for ourselves with kindness and gentleness. Enjoy
the splendor of fall!
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