How To Improve Your Mood This Fall
Fall is in the air! I don’t know about you, but I love when we get a little bit of a break from our hot and humid summers. When fall begins, we know the holidays are on our way and time is about to change. The change in seasons can be an exciting time. However, it can also trigger shifts in mood and energy levels. Here are four ways to improve your mood this fall.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that can occur with the changes in season. This is different than just a brief period of feeling down or unmotivated. Normally, it begins and ends around the same time each year. The symptoms can more likely appear around late fall or early winter. The opposite season (spring or summer) can make symptoms appear and resolve when the seasons change. This shift in mood often becomes more severe as the season progresses. Some symptoms include feeling down and depressed most of the day. You can also feel loss of interest in activities that you once enjoyed or difficulty concentrating. Low energy, sleep difficulties, changes in appetite, feeling moody, and/or even thoughts of death or suicide are other symptoms.
It’s common to feel down or less energized as the winter months set in. But if you begin to feel this way several days at a time and your mood doesn’t seem to get better, it may be time to seek help from your doctor. The sooner you are able to notice what’s happening to your mood the faster you can get the help you need to feel better.
The fall and winter months may not lead you to experiencing a more noticeable shift in your mood like it does in SAD, but you may feel overwhelmed or stressed during this time of year. Whether you experience a seasonal funk, “winter blues”, or something more serious such as SAD, there are some steps you can take to keep your mood and motivation steady through the year.
Improve Your Mood and Go Outside
Get outside. Take a walk or spend some time sitting outside. Outdoor light, especially within two hours or waking, works wonders. Being outside for at least 10 minutes a day has shown to be beneficial for your body and mood. Plan a picnic, go for a bike ride, or eat lunch outside even if it is cloudy.
This Fall, Try to Exercise
Exercise. Exercise releases endorphins that cause us to feel better. Making an effort to remain active in the winter months can really help. Whether it is going to the gym, walking, or hiking through some of the trails we have around this area, having some form of movement in your day can improve your mood.
Spend Time with Others
Time with others. It’s easy to isolate yourself in the winter months, but try to spend time with friends and family on a regular basis. Planning intentional time with others can lift spirits. Just get around a child during the holiday season. Seeing this time of year from their point of view can really help shift down days to a little brighter ones.
Try Light Therapy
Light therapy. This is a form of therapy that has shown to increase someone’s mood pretty significantly. To use, you place a full-spectrum light box (specifically recommended for SAD) on a table at an angle from yourself. Without looking directly at it, you allow the light to reflect onto your face for a brief period of time in the mornings. Light therapy is intended to mimic outdoor light and appears to cause a change in brain chemicals associated with mood. Before you purchase a light box, talk with your doctor about their recommendations on which ones to use.
If you find yourself struggling with depressive or overwhelming feelings that don’t suside over a period of time, ask for help. During this change in season, make sure to take care of yourself. Do things that will support your mood so that you can enjoy all that fall has to offer!
*This article was featured in the CENLA Focus Magazine.
Christy Pennison, LPC-S, is a board-certified professional counselor and owner of Be Inspired Counseling & Consulting. She provides counseling in Alexandria, LA, and specializes in working with individuals struggling with anxiety. She is passionate about inspiring hope through counseling services to help individuals move forward and live fully.
