The end of summer festivities, gray weather, dwindling light… The autumn period is hard on the morale of many people. It can also bring feelings of sadness and melancholy. In this article, we share essential strategies for brightening the gray autumn sky. Remember that we offer online consultation services, so you can benefit from the kind support of a psychologist or social worker.
Gray weather and lack of light: very real effects
Rest assured, you’re not alone in feeling the autumn blues. It’s normal to feel more tired and to notice the effects on our mood when the cold weather returns and the days get longer. In fact, there are well-documented physiological effects that affect the way our bodies function.
Firstly, lack of light disrupts our internal biological clock, which can lead to changes in our sleep and energy levels. In addition, it affects the production of hormones such as melatonin, which regulates our sleep cycle, and serotonin, which influences our mood and behavior. When natural light decreases, our bodies can produce too much melatonin, causing drowsiness and lethargy during the day. In addition, reduced light can influence our appetite and mood.
Seasonal depression
For a proportion of the population equivalent to 2-3%, the change in brightness has a more significant impact on mental health, and even leads to a real disorder. This is SAD, also known as Seasonal Affective Disorder. It’s a form of depression with well-known effects (sadness, fatigue, loss of motivation, etc.). It’s a condition that can require professional help, and can also be treated with light therapy.
How can you make the most of this time of year?
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Enjoy the little pleasures of autumn
Nature in autumn is magnificent! And what about cozy moments and comfort food? Autumn also has its positive aspects, which we need to cultivate. Taking nature walks, country getaways and various activities that fit well with the season can help you approach it more positively, and even really appreciate it.
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Get as much natural light as possible, early in the morning
At this time of year, natural light is at its peak between 6 and 10 a.m., in contrast to the summer, when the sun is at its brightest between noon and 2 p.m. This is the start of the summer season. Admittedly, this is the start of the day for the vast majority of us, but we should try to take advantage of the sun’s rays at this time. A good idea is to go for a walk or a jog to fill up on natural light. There’s no need to drag your feet, as a 30-minute exposure is usually enough.
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Maintain a balanced diet
This is particularly important at this time of year, when our bodies are more vulnerable to temperature changes and lack of light. This means continuing to eat a healthy, varied diet, including fresh fruit and vegetables, sufficient protein, and foods rich in vitamins and minerals such as nuts, seeds and legumes. Vitamin C can be particularly beneficial, providing energy and helping to combat fatigue and strengthen the immune system. And the squash that abounds in autumn is rich in this precious vitamin!
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Stay physically active
Even if the colder weather and quicker onset of night can restrict our sporting activities, there’s no need to put them on hold. To lift your spirits, there’s nothing better than a session of sport, or an activity that gets your heart rate up and gets you going! Physical activity activates the production of serotonin, a hormone which has a significant impact on mood, and reduces cortisol levels, also known as the “stress hormone”.
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Make time for leisure
Leisure time is important at all times of the year. Despite family and professional obligations, we must never leave them aside… They are essential to our sense of accomplishment and self-esteem. What’s more, they’re often practised in a group, giving us the opportunity to meet people who share our interests.
For mental health support, think Clinique GO™
Our online consultation services are highly versatile, since they can be taken advantage of from anywhere, at any time. In particular, they enable you to meet with a psychologist or social worker. The latter is a little-known professional who may be relevant to consult for any mental health-related issue. They are familiar with the resources available to deal with many social issues.
Whether you’re looking for personalized advice to help you through a difficult period in your life, or for mental health support, don’t hesitate to request a virtual consultation with our team.
Approuvé par Francis Desjardins
