4 Tips To Beat The Autumn Blues
- by XpatAthens
- Tuesday, 20 September 2022
Autumn is here to stay, and although it is one of the most magical seasons, we may sometimes feel a little low. In fact, this is a very common phenomenon called Seasonal Affective Disorder (SAD), or, in simpler words, autumn blues.
It is a form of depression that appears mainly in autumn and winter when the night is longer than the day. Low sun exposure seems to have a significant effect on our mood. Another thing that makes us feel blue is our serotonin levels, which are significantly lower in autumn and winter than in the summer. Serotonin is a happiness hormone responsible for reducing depression and physical pain.
So, how can we break our bad mood?
The new season is the perfect opportunity to make a fresh start and set new, achievable, and realistic goals. Having something to look forward to is very important and helps us deal with any depressive symptoms. We can think about what we want to accomplish in the near future, define our priorities, and plan the steps we will take to achieve our goals.
You may have noticed a sudden loss of confidence occurring in the fall. This happens because of the lower serotonin and dopamine levels, as well as testosterone in men, which are higher in the summer, giving us an increased sense of self-confidence. However, this does not mean we cannot feel good about ourselves. Good nutrition, frequent exercise, and adopting a healthy lifestyle will help us regain our confidence.
Low sun exposure plays an important role in the emergence of depressive symptoms, which are a result of a chemical imbalance in the brain. More specifically, melatonin, a hormone associated with depression, is produced at increased levels in the dark. So, sunlight can actually lead to a significant improvement in our mood. We can either go for a morning walk or restructure our space so that it absorbs more light.
Most of the problems we face are a result of distorted thoughts and dysfunctional beliefs. Such inaccurate and negatively biased ways of thinking can take the form of "I can't do it" or "I will never be happy." It's all about replacing such thoughts with positive ones. Instead of thinking that summer is over, for example, and letting our obligations overwhelm us, we can think about seizing the opportunity to be productive and make the most of our potential.