The clocks have moved back and the days are both colder and shorter, with many more hours spent in the dark. This can lead to issues with mood and energy levels, sometimes referred to as a seasonal slump. These slumps can result in reduced motivation, energy, and feelings of positivity, impacting various areas of daily life.
In some cases, seasonal slumps can lead to seasonal affective disorder (SAD), a type of depression that strikes during autumn and winter months. Thankfully, as outlined in this article, simple lifestyle adjustments can help boost energy, positivity, motivation, and mood, allowing you to enjoy happier and more productive autumn and winter seasons.
Embrace natural light and try light therapy
Sunlight plays a key role in mental health and mood regulation. This can be troublesome for people in climates like the UK where daylight becomes limited during winter months. Fortunately, there are ways to combat this. For example, prioritising time in natural light, even with simple acts like sitting near windows or taking outdoor breaks, can make a big difference.
Additionally, light therapy is a popular way to combat the effects of a lack of natural light, especially in autumn and winter months. Light therapy, also known as phototherapy, involves exposure to specific wavelengths of light. It’s a simple practice that requires nothing more than sitting near a UV-free lightbox or lamp that is designed to mimic daylight. This helps regulate mood and improve sleep by influencing the body’s circadian rhythm, as well as overall melatonin and serotonin levels. Therefore, light therapy can alleviate issues like low mood, reduced energy, and mental fog, making it easier to function normally during darker months.
Stay active to maintain energy levels
If you struggle with your energy levels during autumn and winter months, you’re not alone. Thankfully, simple acts like staying active can improve your overall energy levels while also boosting your mood. This is because when you engage in physical activity, your brain releases endorphins, a natural mood-lifting and energy-boosting hormone. Even short bursts of exercise, like a brisk walk or a few minutes of stretching, can help uplift your mood and combat feelings of lethargy.
A mix of indoor and outdoor activities is ideal as this allows you to make the most of nicer weather and remain active indoors when weather conditions are worse. When the sun is shining, take advantage of the natural daylight by partaking in activities like walks, hikes, or jogs. On colder or wetter days, indoor activities like yoga, Pilates, or your own home workout routine can serve as excellent energising activities. Setting small, manageable goals, like moving for 15 minutes a day, can make it easier to stay consistent, helping you maintain your routine and your energy levels, even on low-energy days.
Adjust your diet for the season
Adjusting your diet for the season can be a great way to combat seasonal slumps. Eating seasonal produce means enjoying fresher, more flavourful ingredients that are often higher in nutrients. This is because they haven't been stored or transported for long periods. For example, root vegetables, squash, and leafy greens are excellent choices in cooler months. They are great sources of fibre, vitamins, and minerals that help sustain energy and nourish your body.
Incorporating mood-boosting foods is also key. Examples include leafy greens, whole grains, nuts, and omega-3-rich sources like flax seeds or walnuts. These foods support brain health, helping to balance mood and maintain energy levels. Additionally, it’s crucial to remember to stay hydrated, even when the weather is cooler and the heat isn’t reminding you to drink more fluids. Dehydration can contribute to sluggishness and reduce alertness, which can result in or worsen a seasonal slump. Therefore, drinking enough fluids like water and herbal teas can make a significant difference in how you feel throughout the day.
Prioritise quality sleep
Quality sleep always plays a vital role in mood regulation and overall wellbeing. This becomes especially true during seasons when your energy levels may feel lower. Restful sleep supports your body’s ability to manage stress, making it easier to maintain a positive outlook. It also helps give you the energy you need to continue your daily routines and activities. Without enough quality sleep, your mood, energy, and focus are likely to suffer, making seasonal slumps feel more severe.
To improve sleep quality, practise good sleep hygiene by establishing a consistent bedtime routine. Aim to go to bed and wake up at the same time each day, limit screen exposure before bed, and create a calming environment to wind down, such as dimming the lights or practising relaxation techniques. For some, natural supplements and remedies like melatonin, CBD, and magnesium can support sleep. However, keep in mind that it’s always best to consult a healthcare professional before adding new supplements and health products to your routine, especially if you take prescribed medications.
Try mindfulness and stress-relief practices
Mindfulness practices, such as meditation and breathing exercises, can be powerful tools for reducing stress and building emotional resilience. This becomes especially useful when dealing with seasonal slumps. By bringing attention to the present moment, mindfulness helps you manage negative thoughts and uplift your mood, creating a greater sense of calm and stability.
Simple techniques like starting a gratitude journal, practising mindful breathing, or setting aside 5-10 minutes for meditation can make a meaningful impact. Additionally, making it a priority to incorporate “mini breaks” throughout your day, whether for deep breathing, gentle stretching, or even a quick moment to pause, can also help reset energy and refocus your mind. It can take some getting used to, but once you begin to include mindfulness in your daily routine, you will begin feeling refreshed and balanced, even during darker, colder months.
Stay social and connect with others
Colder months often make it tempting to stay indoors, which can lead to social isolation. This is a factor that is likely to have a negative impact on your mood and motivation. Therefore, it’s important to ensure regular connection with friends and family. Doing so supports your emotional well-being, as meaningful interactions help counter feelings of loneliness and keep morale high, even on particularly gloomy days.
To stay connected, try planning regular video calls, joining group activities, or engaging in shared hobbies that you enjoy with others. Volunteering or participating in community events can also provide a significant mood boost, as helping others fosters a sense of purpose and community involvement. Whether virtual or in-person, these social connections can make a positive difference in navigating seasonal challenges.
Final thoughts
Adjusting to shorter days and colder weather is challenging for everyone. Thankfully, there are many options to consider that can help you avoid falling into seasonal slumps. The overarching theme of all of these suggestions is to ensure that you nurture mental and physical health as a matter of priority. So this winter, follow these simple tips to avoid the unpleasant effects cold weather and darkness can bring.
