The changing of the seasons adds richness and beauty to our lives. For some, however, these changes come with shifts in mood, energy level, and sleep cycles. Several factors can contribute to this effect: Shorter days, cooler weather, return to school or work routines, and the scattering of our families as they pursue their own lives and interests. The effect on mood can be subtle and occur below our awareness, preventing us from taking steps that can help to anticipate and cope with these changes. This year, commit yourself to taking active, deliberate steps to improve your overall health, buffer you from these changes, and help you enjoy the changing of the seasons. Fall can be a time in which you gain momentum in your life, momentum that will keep you moving through the winter months.
Exercise
Fall is the perfect season for long walks or a new exercise regimen (get cleared by your physician first, of course). Regular exercise can be a powerful and healthy antidepressant. Start slow. Pair the exercise with a fun activity, like walking into town or visiting friends or family. Take a long bicycle ride or visit a state park. Be social by inviting a friend, joining an exercise group, or learning yoga.
Diet
Your farmers market and grocery store are bursting with local favorites; learn to love them. Buy vegetables not on your usual menu or prepare old favorites in a different way. Bake some beets or a squash or even some apples for dessert. Find a healthy soup recipe or just make one up on the fly. Buy and steam those unusual greens you usually pass over. Eat whole foods rather than processed foods whenever possible. Eat breakfast, of course. And how is this for keeping it simple: If you prepare healthy snacks, you will probably eat them. If you do not buy junk food, you will not be tempted by it. In other words, if your will power does not work at home, work around it by exercising self-control at the store instead. And eat before you shop. Don’t shop when hungry!
Sleep
Sleep problems come in many varieties: too little, too much, interrupted sleep, overuse of medications, etc. Make adequate sleep a priority throughout the week rather than skimping all week and then sleeping in on weekends. Irregular sleep can disrupt your normal biological rhythms and sap your energy when you need it most. Learning better sleep habits can help. Also beware of oversleeping–sleeping to avoid your days or staying in bed when feeling depressed. In this case, committing to getting up and moving is a better choice. Schedule morning activities that you are confident will draw you out of bed. Commit to meet or call a friend. Invite someone over for breakfast or coffee (in moderation). If problems persist, talk with your physician or a therapist.
See Seasons and Moods 2: Mind/Body Health for recommendations on waking up your mind, your activities as a whole person, and yourself as member of your community.
Do you struggle with your mood? Visit my Online Resource Center for more information about managing your mood and coping with seasonal changes. You may also be interested in my book reviews and recommendations . Author: Joel Guarna, PhD is a licensed psychologist in the states of Maine and New Hampshire. Information about his private practice in Portland, Maine is available at
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