As the days grow shorter and sunlight becomes scarce, many individuals experience the onset of seasonal affective disorder (SAD) or feelings of gloom. With autumn and winter ushering in grey skies and diminished daylight, it's essential to prioritise strategies that promote well-being and combat the effects of reduced sunlight exposure.
Seasonal affective disorder (SAD) shares similarities with depression but occurs exclusively during the autumn and winter months. The decrease in sunlight exposure during this time can disrupt the body's internal clock and lead to decreased serotonin levels, a neurotransmitter crucial for regulating mood.
To mitigate the effects of reduced sunlight and combat seasonal affective disorder, incorporating specific strategies into your daily routine can make a significant difference. Here are some practical tips to nurture your well-being and uplift your mood during the autumn and winter seasons:
Morning Light Exposure: Start your day with exposure to natural sunlight within an hour of waking up. Even a brief walk outdoors or a few minutes spent in natural light can help regulate your body's internal clock and elevate your mood.
Grounding Sessions: Connect with nature by incorporating grounding practices into your routine. Whether it's walking barefoot on grass, gardening, or simply spending time outdoors, grounding can have a calming effect on your mind and body.
Create a Light-Filled Environment: Arrange your living and working spaces to maximise exposure to sunlight. Keep curtains open during the day and consider using a light therapy box that mimics natural sunlight to enhance your mood.
Stay Active: Engage in regular physical activity, especially outdoors. Exercise not only boosts serotonin levels but also helps alleviate stress and anxiety, contributing to overall well-being.
Mindful Scheduling: Plan outdoor activities during the brightest times of the day, even on cloudy days. Outdoor light exposure can positively impact your mood and energy levels, particularly if you're prone to seasonal affective disorder.
And remember that feeling your mood and productivity shift with the season is completely normal. We weren’t created to be running at a full sprint year round. Autumn and winter are the perfect time to get on top of some of those slower activities, like doing an audit of where you are right now and planning ahead for busier times of the year. Sometimes you need to slow down to eventually speed up and the colder months is nature’s way of doing exactly that.
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