With the change in seasons our moods can take a hit, especially as we enter into shorter days with less sunlight. Fall can kick off this change for many people, both from increased stressors (e.g., back to school) or from less sunlight exposure (which can inhibit the production of serotonin). We might feel a bit more down, feel more lethargic, be less inclined to partake in our usual activities, or have trouble with sleep.

Follow “Grandma’s Rules” for Eating

Dessert always followed dinner at least at Grandma’s house, right? So follow the same rule of thumb, which means crowd out the ‘bad’ foods by eating the ‘good’ ones first. Before filling up on those sugary or carb-loaded snacks eat something healthy first. Also, limit how many foods you consume that contain ingredients that are hard to pronounce.

Soak Up the Sunshine

There are so many ways to do this so you can get creative. Open your blinds or sit by windows when possible, cut away branches that block sunlight. Go for a morning stroll before work or schedule an activity outside. The sun is essential for us getting back on track. When I see younger clients and have this discussion, I tell that Superman recharged his powers from the sunlight. For us to live optimally, we too need to spend time in the sun. Even 10-15 minutes can go a long way.

Make Play a Priority

It’s one simple word but it means so much and as adults we often forget how to ‘play’. There are so many ways to do this! De-stress by connecting with loved ones even if you don’t feel like it, book a trip even if it’s for a short weekend to someplace sunnier like central Oregon. Reengage with a hobby or make new ones for the fall and wintertime as a preventative, especially outdoor ones (e.g., hiking, photography, outdoor walking groups). Remember, pleasurable activities and self care are important to your health; not just a luxury.

Break a Sweat

We know the importance of exercise…but are we doing it? Even 20-30 minutes more days than not can go such a long way. And this can be accumulative, too. Park further away from the office, take the stairs, walk around your block two times before going inside when you drive home. It’s ideal if you can exercise for long enough to break a sweat. Exercise can offset the lowered production of the ‘feel good juices’ (e.g., serotonin) in your brain that can often come with a change in weather.

If your change in mood or other symptoms intensify or persist for more than a few weeks it’s worth booking an appointment with a counselor. If your car were acting funny you’d send it to a mechanic so why not do the same for your mental health? Even a few sessions can go a long way.