How to cope with the autumn blues: sports, chocolate, laughter

What is autumn blues?

Behind the common phrase “autumn blues” is what psychologists call seasonal affective disorder (SAD). This is not a disease, but a type of depression that occurs seasonally and lasts at least two to three weeks. Doctors believe that it is worth talking about the disease if this condition has been visited for three years in a row – in the cold seasons, when the sun can only be seen for a few hours, a positive attitude disappears.

In general, the symptoms are very similar to those of depression. Most often, women, young people and teenagers suffer from the autumn blues, but it does not bypass men either.

Possible signs of the autumn blues are: feelings of fear or guilt, mood swings, feeling of worthlessness, irritability, fatigue, decreased libido, weight gain, lethargy. Completing this list is a desire for social isolation, a decrease in interest in any kind of activity, and difficulty concentrating.

Causes of the autumn blues

Where does the “autumn mood” come from, which is accompanied by depression and lethargy? The factors behind this disorder may vary from person to person, but it is known that citizens living in parts of the world with long winter nights and a lack of light are more likely to suffer from autumn blues than those who live where the sun shines brightly all year round. So, the symptoms of autumn blues and winter depression are very common, for example, in the Scandinavian countries and the inhabitants of the Mediterranean practically do not suffer from them.

In Russia, the climate is also not conducive to year-round fun: in autumn, a decrease in solar activity affects the natural biological clock that regulates hormonal balance, sleep and mood. The balance of the hormones serotonin and melatonin changes with a lack of sunlight – the sleep hormone melatonin becomes more, and the mood enhancer serotonin less. Therefore, the mood worsens for no apparent reason.

How to deal with autumn blues

What can help in the fight against a gloomy mood? A healthy lifestyle and a balanced diet can reduce or even eliminate the symptoms of autumn blues.

Even a small change of scenery or a new piece of jewelry or clothing in certain colors can have a positive impact on how you feel and how you perceive the world. It is worth knowing that shades such as yellow and orange are almost always uplifting, and red is energizing. By the way, these colors are ideally combined with the colors of autumn. You also need to exercise, meditate, smile, eat dark chocolate and spend more time with loved ones.

Sports against autumn blues

Exercise is the best medicine, but instead of exercising at the gym, you should take your workout outside. During any exercise, the body releases the hormones endorphin, serotonin and dopamine, which make us happy. In addition, physical activity in the fresh air strengthens the immune system. Just 20-30 minutes will be enough to increase the level of serotonin and start the distribution of dopamine. If you are not a sports fan, you can just take a walk in the fresh air. A trip with friends or family for a picnic in good weather is also a great option.

Tip: You can replenish your “sunshine” vitamin D by being outside in daylight. This is best done at noon. Vitamin D is the only vitamin that our body can produce on its own using sunlight. It is indispensable for the production of the “hormone of happiness” serotonin.

Contrast shower against autumn blues

If you start your day with a refreshing morning shower, stimulate your body with alternating warm and cold water. It will lift your spirits, improve circulation and stimulate blood flow. A contrast shower also has a positive effect on the immune system, metabolism and mood. Do two or three douches, starting with warm water, and you will definitely start the new day cheerfully.

Wellness against autumn blues

The term “wellness” means “feeling well”. It may sound too simple, but it is precisely this that is the best remedy for the autumn blues. Anything that lifts your spirits can be the key to feeling good. For some, it’s reading a good book, while others allow themselves to be pampered head to toe with spa treatments. Useful and massages, and fragrant baths, and body wraps, and beauty treatments for the face, and visits to the sauna.

Maybe someone should try meditation. It creates a feeling of peace and serenity, reduces the heartbeat and stabilizes breathing so that the body and mind can calm down. It can be done lying down, standing or sitting: how we meditate is ultimately irrelevant. The main thing is that we allow our thoughts to come in order.

You can try not to think about anything at all, you can mentally imagine your favorite places or just allow yourself to dream. While you relax, the body will gradually get rid of negative experiences. The more often and regularly a person meditates, the more positive he becomes.

Swap autumn blues for summer

If you tend to get depressed in the fall, you can try avoiding the uncomfortable season. Take a short break from work and go to a place where it is sunny and warm. Of course, a vacation in warmer climes is no guarantee against the autumn blues, but it can create a positive mood if you just…think about it!

The autumn holidays have another advantage: on vacation in the off-season, you can save a lot of money, which in winter would be appropriate to spend on wellness treatments and sports.

“Hugs” against the autumn blues

It is not necessary to put in a lot of effort and spend a lot of money to prevent a decline in mood. Sometimes just physical contact is enough to make you feel better.

Unfortunately, most people in our time do not hug much, but meanwhile it helps a lot. Sometimes touching has an almost healing effect. Even just holding hands can make people happy.

How? As soon as we hug someone or we are hugged, our body releases the substance oxytocin. It is a feel-good hormone that promotes a positive mood, reduces levels of the stress hormone cortisol, and counteracts stress and anxiety. Regular hugs can also increase your sense of self-worth and self-confidence. No wonder people who spend a lot of time with family and friends look happier. It is believed that strong interpersonal relationships reduce the risk of cardiovascular disease, can counteract depressive moods and increase life expectancy.

Laughter and music against the autumn blues

Many have heard the English saying that laughter is the best medicine. Oddly enough, it really works – try it! As soon as we pull up the corners of the mouth, we bring the message to our brain that we are happy. And in response, it produces hormones of joy that improve mood. This exercise works at any time of the day, you only need a positive attitude.

It is known that when a person hears his favorite music, he automatically begins to feel better. No wonder psychologists use melodies to combat the manifestations of stress. How music has a positive effect on the psyche is not yet exactly known to science, but the brain always reacts especially strongly to it, releasing more of the hormone dopamine. And he, in turn, resists despondency when the autumn melancholy worries us.

Dark chocolate against autumn blues

Often people who fall into the autumn blues crave sweets and carbohydrates, which can lead to weight gain. And few people know that dark chocolate can be a real “secret weapon” against this scourge.

The amino acid L-tryptophan contained in it is responsible for a positive attitude, which, in turn, is necessary for the production of the joy hormone serotonin. By the way, this amino acid is found not only in chocolates – foods high in protein are rich in L-tryptophan. The best sources of tryptophan are soybeans, eggs, poultry, and beef.

In general, if you want to overcome the autumn blues, then you should reconsider your meal plan. Nutrients found in certain foods can be not only real boosters of well-being, but also beneficial to the immune system. Any nuts, pears, pumpkin, plums, cauliflower, apples and carrots help to strengthen immunity in the cold season and prevent bad mood.

Light therapy for autumn blues

Autumn blues can also be overcome with the help of light therapy. To do this, you need to use a fluorescent lamp for at least 30 minutes a day to reproduce natural light. But a visit to the solarium is not recommended, since with artificial tanning, ultraviolet rays are absorbed only through the skin, and not through vision. Endorphins are only released when daylight reaches the brain through the eyes.

Vitamin D3 against autumn blues

One of the most important and effective remedies for autumn blues is vitamin D3 (cholecalciferol). In autumn and winter, unlike summer, the sun comes out infrequently, so we get significantly less vitamin D3, and many people often stay mostly indoors during the cold season.

Vitamin D3 is necessary for the absorption of calcium and phosphorus and maintains the level of the hormone serotonin in the body. In fact, we can contribute to its synthesis ourselves – with the help of sunlight. To do this, you just need to be outdoors as often as possible in good weather. Especially around noon – between 11:00 and 15:00, when the sunlight is most intense.

And the “charge of the sun” in the form of vitamin D2 (ergocalciferol) is found in some products, especially fatty fish. Taking vitamin D2 in the form of a dietary supplement can also be useful for maintaining well-being not only in autumn, but also in summer.

Summary

The autumn blues are mainly due to a lack of sunlight as the days get shorter and the nights darker. This leads to hormonal imbalance. But, as you can see, there are many things you can do to avoid that blues and make bad moods a thing of the past. The opportunity to enjoy the golden autumn with positive energy is in your hands!

Opinion

Irina Boyartseva, doctor:

– Good bedtime habits go a long way in getting over the autumn blues – like going to bed and waking up at the same time every day. It helps regulate the production of the hormone melatonin.

An effective solution to this problem can be … a heavy blanket! The fact is that it has the same positive effect on our body as the hugs of a loved one. Due to this, the production of the hormone cortisol, which is responsible for stress, is reduced and the production of the hormone of joy serotonin is stimulated. You just need to cover yourself up to the waist with such a blanket and let it work for you.

It is also important to keep your general well-being in mind by practicing, for example, meditation or exercise, enjoying aromatherapy, and avoiding prolonged exposure to darkness.