Sad Girl Autumn? Tips to help brighten the dark months!
As the days get shorter and colder, many of us start to notice a dip in our mood and energy. It’s common to feel more sluggish, tired, or down during the fall and winter months, when sunlight is scarce and the weather is cold. But what causes this seasonal shift in how we feel, and what can we do to feel more energised and positive during the darker months?
Let’s explore why these changes happen and some simple yet effective ways to help counter the winter blues!
Why Do We Feel Different When the Days Get Shorter?
When the seasons change and daylight hours shorten, it can have a significant impact on our body and mind. There are a few key reasons for this:
Less Sunlight: Sunlight plays an essential role in regulating our body’s internal clock, also known as the circadian rhythm. When we’re exposed to less sunlight during the fall and winter, it can throw off this rhythm, making us feel more tired and out of sync with our usual routines.
Mood and Serotonin Levels: Sunlight triggers the release of serotonin, a neurotransmitter that helps regulate mood. When we don’t get enough exposure to sunlight, our serotonin levels can drop, leading to feelings of low energy and sadness.
Melatonin Production: Darkness signals the body to produce more melatonin, a hormone that helps us sleep. During the winter months, longer nights and shorter days mean higher melatonin levels, which can make us feel drowsy or sluggish throughout the day.
We’ve cultivated some tips that can help you feel more energetic and positive, even when daylight is in short supply!
1. Eat Well to Support Your Mood
What you eat can have a direct impact on how you feel, especially during the colder months. Focusing on a nutrient-dense diet is a great way to support both your mental and physical well-being.
Omega-3s for Brain Health: Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts, are essential for brain function and mood regulation. Adding more of these to your diet can help lift your spirits.
Complex Carbohydrates for Sustained Energy: Whole grains, fruits, and vegetables provide a steady source of energy without the blood sugar spikes and crashes that can come from refined carbs and sugary snacks.
Boost Vitamin D: Since we get less sunlight in winter, it’s important to make sure you’re getting enough vitamin D, which is linked to mood regulation. Consider incorporating fortified foods, eggs, or fatty fish into your diet, or talk to a healthcare provider about supplements if needed.
Eating a balanced, nourishing diet can provide your body with the fuel it needs to maintain steady energy and not only fuel a work out but help towards a more positive mood during the winter.
2. Sleep Well: Prioritise Restful Sleep
When the days are shorter, it’s easy to fall into poor sleep habits, which can worsen feelings of fatigue. Prioritising good sleep hygiene where possible can make a big difference in how you feel day to day.
Stick to a Regular Sleep Schedule: Going to bed and waking up at the same time every day helps keep your internal clock steady, even when it’s dark outside.
Limit Evening Screen Time: The blue light emitted from phones, computers, and tablets can potentially interfere with melatonin production and make it harder to fall asleep. Consider limiting screen use in the hour before bed.
Create a Calming Routine: Help signal to your body that it’s time to wind down by incorporating relaxing activities before bed, such as reading, meditating, or gentle stretching.
Optimise Your Sleep Space: A dark, cool, and quiet bedroom can help promote better sleep. If you’re sensitive to noise or light, try using earplugs, a white noise machine, or blackout curtains.
3. Strength Training: Boost Your Mood and Energy
Exercise is one of the most powerful tools for lifting your mood, and strength training in particular offers unique benefits during the colder months!
Releases Endorphins: Strength training stimulates the release of endorphins, which are the body’s natural mood boosters. These endorphins can help counteract feelings of sadness or lethargy, leaving you feeling more positive and energised.
Builds Confidence: As you get stronger and see improvements in your physical abilities, this can boost your self-esteem, giving you a sense of accomplishment that lifts your spirits.
Increases Energy Levels: Although it might seem counterintuitive, exercising regularly—especially strength training—can help fight fatigue and increase your overall energy levels. It can also improve your sleep quality, making you feel more refreshed during the day.
Supports Mental Clarity: Regular strength training has been shown to improve concentration and cognitive function, which can be particularly helpful when the darker days leave you feeling mentally sluggish.
4. Light Therapy: Bring the Sunshine Indoors
One of the most effective ways to combat the lack of sunlight during winter is to use light therapy. This involves sitting near a special lightbox that mimics natural sunlight, helping to reset your circadian rhythm and improve mood. Many people find that using a lightbox for about 20-30 minutes in the morning helps them feel more alert and less sluggish throughout the day.
5. Stay Connected: Socialising to Lift Your Spirits
When the days are darker and colder, it’s easy to withdraw and spend more time alone, but staying connected with others is vital for maintaining a positive mood. Social interaction can boost your energy and provide emotional support during the winter. Whether it’s meeting up with friends, joining an SGPT session, or simply keeping in touch via phone or video calls, staying social can help stave off feelings of loneliness and improve your outlook.
Final Thoughts
The shift to shorter days and colder weather can leave you feeling low on energy and mood, but by making a few lifestyle changes, can help you stay healthy and happy throughout the winter months. Eating a balanced diet, prioritising sleep, engaging in strength training, and using light therapy are all excellent ways to combat the winter blues. And don’t forget the importance of staying socially connected—having a support network can make all the difference when it comes to your mental and emotional well-being.
With these tips, we hope you can keep your energy and spirits up even during the darkest days of winter. Remember, it’s all about small daily habits that help you stay positive and energised year-round!