Does the end of the summer have you feeling SAD? As the seasons change, many of us feel the shift in more ways than just the temperature. The transition from warm, sunny days to cooler, shorter ones can have a significant impact on our physical, mental, and emotional health. For some, this adjustment is simply a minor inconvenience, but for others, it can trigger a condition known as Seasonal Affective Disorder (SAD).
SAD is a type of depression that typically occurs in the fall and winter months when daylight hours decrease. The lack of sunlight affects our body’s internal clock, leading to disruptions in sleep, mood, and energy levels. It can leave people feeling fatigued, unmotivated, and emotionally drained.
This emotional downturn is typically accompanied by low energy, fatigue, and difficulty concentrating. People with SAD may also experience changes in their sleep patterns, such as oversleeping or struggling to get out of bed in the morning.
Physically, individuals might notice weight gain due to increased cravings for carbohydrates and comfort foods. Social withdrawal, feelings of isolation, and a loss of interest in activities that once brought joy are also common. The overall disruption in mood, energy, and daily functioning makes SAD more than just the "winter blues"—it's a serious condition that can impact day-to-day life if left unmanaged.
We wanted to spend some time getting together a selections of rituals that we have been implementing every fall to help boost mood, energy and help find balance in the face of the changing seasons. We made sure to focus on things that would be easy and simple to add to your daily routine.
Get More Sunlight
Why it’s beneficial: Exposure to natural light helps regulate your body’s circadian rhythm and boosts serotonin levels, improving mood and energy.
How to incorporate: Try to spend at least 20-30 minutes outside during daylight hours, especially in the morning. Open curtains and blinds at home or work to let in as much natural light as possible. Even something as simple as going for a short walk on your lunch break to get some daylight on your skin.
Use a Light Therapy Lamp
Why it’s beneficial: Light therapy mimics natural sunlight, helping to alleviate symptoms of SAD by boosting your mood and regulating sleep.
How to incorporate: Use a light therapy lamp for 20-30 minutes each morning, ideally during your morning routine like while having breakfast or reading. Or place your light lamp next to your deck if your working remotely to get a boost while your working.
Exercise Regularly
Why it’s beneficial: Physical activity releases endorphins, which help reduce stress, improve mood, and increase energy levels.
How to incorporate: Aim for at least 30 minutes of exercise, 3-5 times a week. This can be as simple as going for a brisk walk, doing yoga at home, or taking a fitness class. Even going a short walk on your lunch break, or walk after work with a friend a couple of times a week to work this movement into your daily schedule.
Stay Socially Connected
Why it’s beneficial: Staying connected with friends and loved ones can reduce feelings of isolation, improve mood, and provide emotional support.
How to incorporate: Make regular plans with friends or family, whether it’s grabbing coffee, scheduling virtual hangouts, or attending social events. Penciling something in with loved ones will also give you something to look forward to.
Create a Cozy, Relaxing Space
Why it’s beneficial: Having a comfortable and inviting environment can reduce stress and increase feelings of well-being during the colder months.
How to incorporate: Add warm lighting, soft blankets, and comforting scents like candles to your living space. Make a habit unplugging for a few moments and spending time in this cozy area to unwind each day.
Establish a Consistent Sleep Routine
Why it’s beneficial: Maintaining a regular sleep schedule helps regulate your body’s internal clock, improving sleep quality and mood.
How to incorporate: Go to bed and wake up at the same time every day, even on weekends. Try limiting screen time before bed and practice calming activities like reading or meditation to help with relaxation.
Practice Mindfulness or Meditation
Why it’s beneficial: Mindfulness and meditation can help reduce anxiety, improve emotional regulation, and enhance overall mental health.
How to incorporate: Spend 5-10 minutes daily practicing mindfulness or guided meditation. Apps like Headspace or Calm can provide structured sessions for beginners. Even something as simple as focusing on the sound and quality of your breath for a few moments a day can help bring you back to balance.
Taking care of your mental health during the colder months is crucial because the reduced sunlight, longer nights, and colder weather can have a profound impact on your mood and energy levels. Prioritising your mental health helps you maintain emotional balance, reduce stress, and prevent wintertime blues from affecting your daily life. By focusing on mental and physical well-being you can strengthen your resilience and ensure you feel more in control and uplifted, even in the darker, colder months.
Take good care of you this season.