Ways to beat the autumn blues

As the clocks change and autumn doubles down, here are some tips for weathering (or even enjoying!) this wild season. Autumn can be beautiful, but every year I lose it to dread of winter and mourning for summer. It can also impact us behaviourally by making many of us avoid going out in cold and rainy weather. If you are in the same boat, read on for tips that might make all the difference. 

You can feel it in the crisp air: the weather is chillier, days are shorter, and leaves are falling. In the blink of an eye, it is mid-autumn, and the winter holidays are just around the corner.  But it is not all pumpkin spice lattes and cosy sweaters (although they help!). Many of us may struggle with moodiness and worry, often downplaying the importance of self-care. 

Why do we feel this way? Scientists have not yet a full answer to the question of what exactly causes this feeling, but it’s likely to be a complex multitude of factors. Feeling constantly tired makes it harder to take proper care of ourselves. This creates a vicious circle. We might want to go out less, work out less and be more prone to cancel any plans.

While the causes of autumn blues are among the most diverse, luckily there are many simple and effective methods to fight it. If you’re unsure where to get started, here are some self-care to help you feel better during this mellow season, especially on extra gloomy days:

1. Plan your routine. Get up on time every morning and take time for a tasty and nutritious breakfast. Schedule enough relaxation between your obligations, and suppress the tendency to lie in bed during the day or take too many naps.

2. Spend more time in nature. Taking a walk outside can help wake your immune system up, reduce your stress levels and help with mental health problems such as anxiety and depression. 

3. Try something new. Seize the moment and try something new in your life to step out of your old routine. Breaking into your learning zone will help you feel empowered and more self-conscious, replenishing your energy levels even on the greyest days.

4. Get professional help. It’s okay to be bummed out for no reason sometimes. If, however, this time of year consistently makes you blue and you notice that the struggle becomes significant in your daily life, don’t hesitate to get in touch with a psychologist. 

5. Get the right kit. Dig out your last year's scarves and give them a wash and iron, or a debobble in front of the telly, and fold them as if you just bought them. Make sure your shoes can withstand puddles, your umbrella isn’t skeletal, your hat is warm, and get waterproof trousers if need be. I recommend fleece-lined wellies (think farmer’s co-op rather than fashion brand to save a fortune). And then put gloves in the pocket ready.

6. Make the most of the light there is. The days before the clocks change are my worst of all, as I dread leaving work in the dark next week. If you can, have a longer lunch break to soak in the light there is. The higher the sun is in the sky, the better for you. 

7. Encourage outdoor work time. Perhaps if it’s not too windy you could swap a video call for a phone call and do it from the park? If you have a team day, a one-to-one, or anything involving blue-sky thinking – doing this from a footpath can encourage everyone to talk more freely.

8. Take vitamin D. There is very little vitamin D in our food, so we need it to be made in the skin by exposure to sunlight. A nutrition survey found nearly half of the population to be deficient. Vitamin D helps absorb calcium from the gut. There are findings that suggest low levels of vitamin D could be connected to cancer, MS, and heart and circulatory disease. 

Winter blues can also involve lack of motivation and a disruption in sleep schedule as well as sadness. Try and decrease screen time. This is a common thing to do in winter, but extended periods of screen time can perpetuate low mood. 

It may be that the lack of sunshine affects production of the hormones melatonin and serotonin, which regulate sleep, appetite and mood, and messes with your circadian rhythm – your internal body clock. Time in the light, exercise, and talking therapies can help – start by going to the GP. Many people also swear by SAD lamps. These are large lights 10 times more intense than an ordinary household bulb that can stimulate the brain into producing less melatonin. 

If you thought you were the only one finding autumn months a bit bittersweet, know you’re far from alone. Having down days is common, and there is nothing wrong or weird about it. Our suggestion is to take this moment as a natural time for restoring your balance and nurturing your energy.


VOCABULARY
clocks change – when the official time is adjusted
Don’t forget the clocks change this weekend, or you’ll be an hour late.

going out in cold weather – being outside while it is cold
I dread going out in cold weather without a jacket.

make all the difference – have a very important effect
Drinking enough water makes all the difference in my energy levels.
The teacher’s encouragement made all the difference to her confidence.

crisp – fresh, firm, dry, or pleasantly cool
I love the crisp sheets on a freshly made bed.

crisp air – cool and refreshing
The air was crisp on that autumn morning.

in the blink of an eye – very quickly
Childhood passes in the blink of an eye.

around the corner – nearby in distance or time
Trouble seemed to be around the corner.

downplaying – making something seem less important or serious than it really is
The politician was accused of downplaying the crisis.
She was downplaying how sick she really felt.

multitude – large number
The festival attracted a multitude of visitors.
There are a multitude of reasons to eat healthy.

vicious circle – situation where one problem causes another
Stress and lack of sleep can create a vicious circle.

prone to  – likely or inclined to experience or do something
People with allergies are prone to sneezing in spring.
This region is prone to flooding.

suppress the tendency – hold back a natural inclination
He tried to suppress the tendency to interrupt others.

wake your immune system up – stimulate or strengthen the immune system
Fresh air and exercise can wake your immune system up.

seize – take hold of something, to capture or take control
Seize the rope before you fall!
She seized the chance to study abroad.

seize the moment – take advantage of an opportunity
He seized the moment to tell her how he felt.

step out of your old routine – change your usual habits
Stepping out of your old routine can spark creativity.

learning zone – state where you are challenged beyond your comfort zone but not overwhelmed
Teachers encourage students to stay in the learning zone.
The workshop pushed me into the learning zone.

empowered – confident, strong, and in control of your life
The training empowered employees to speak up.
Empowered communities create lasting change.

replenish – fill up again, restore
Drink water to replenish lost fluids.
The shop replenishes its stock daily.
 
bummed out – sad, disappointed, or discouraged (inf.)
He was bummed out after losing the game.

get in touch – contact or communicate
I’ll get in touch with you tomorrow.
Please get in touch if you need help.

skeletal – extremely thin


fleece-lined wellies – rubber boots with a soft fleece lining
I bought fleece-lined wellies for winter walks.

farmer's co-op – organisation where farmers work together to buy or sell resources
The farmer’s co-op sells fresh produce locally.

soak in the light – enjoy and absorb sunlight
I love to soak in the light on the balcony.

blue-sky thinking – creative, open-minded thinking
Her blue-sky thinking led to innovation.
The team used blue-sky thinking to brainstorm.

footpath – path for people to walk on
Villagers use the footpath to reach the market.

MS – Multiple Sclerosis (stwardnienie rozsiane)
MS causes problems with movement and balance.

circulatory disease – condition that affects the circulation of blood
Circulatory disease is a leading cause of death worldwide.

perpetuate – cause something (usually negative) to continue indefinitely
Media can perpetuate harmful stereotypes.
They worked hard not to perpetuate the problem.

circadian rhythm – body’s natural 24-hour cycle of sleep and wakefulness
Jet lag disrupts your circadian rhythm.

swear by – strongly believe in the effectiveness of something
She swears by herbal tea for relaxation.
My grandmother swore by honey for sore throats.

far from alone – not be the only one
He’s far from alone in loving coffee.
People dealing with loss are far from alone.

down day – day when someone feels low in mood
I’m having a down day, so I’ll rest.

weather  – survive, endure, or withstand difficulties
After weathering years of hardship, the family finally found stability.
She’s weathering the challenges of moving to a new country.
He’s weathering the stress of exams with calm and focus.




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