The changing of the seasons adds richness and beauty to our lives. For some, however, these changes come with changes in mood, energy level, and sleep cycles. Several factors can contribute to this effect: Shorter days, cooler weather, a return to school or work routines, and the dispersal 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 anticipate and cope with these changes. This year, commit to taking active and deliberate steps to improve your overall health, protect yourself from these changes, and help yourself enjoy the changing seasons. Fall can be a time when you gain momentum in your life, momentum that will keep you going through the winter months.
working out
Fall is the perfect season for long walks or a new exercise regimen (get your doctor’s approval first, of course). Regular exercise can be a powerful and healthy antidepressant. Slow start. Combine exercise with a fun activity, like walking around town or visiting friends or family. Take a long bike ride or visit a state park. Be social by inviting a friend over, joining an exercise group, or learning yoga.
Diet
Its farmers market and grocery store are packed with local favorites; learn to love them. Buy vegetables that aren’t on your regular menu or prepare old favorites in a different way. Bake some beets or a pumpkin or even some apples for dessert. Find a healthy soup recipe or just make one on the go. Shop for and steam those unusual vegetables that you normally overlook. Eat whole foods instead of processed foods whenever possible. Eat breakfast, of course. And how’s this for keeping it simple: If you make healthy snacks, you’ll probably eat them. If you don’t buy junk food, you won’t be tempted. In other words, if your willpower isn’t working at home, work around it by exercising self-control at the store. And eat before you buy. Don’t shop when you’re hungry!
asleep
Sleep problems come in many varieties: too little, too much, interrupted sleep, medication overuse, etc. Make adequate sleep a priority throughout the week instead of skimping all week and then sleeping late on weekends. Irregular sleep can disrupt your normal biological rhythms and deplete your energy when you need it most. Learning better sleep habits can help. Also be careful about sleeping too much: sleeping to avoid your days or staying in bed when you feel down. In this case, committing to getting up and moving is a better option. Schedule morning activities that you trust will get you out of bed. Commit to meeting or calling a friend. Invite someone over for breakfast or coffee (in moderation). If problems persist, talk to your doctor or a therapist.
Watch Seasons and Moods 2: Mind and Body Health for recommendations on how to awaken your mind, your activities as a whole person, and yourself as a member of your community.
