12 ways to cope with autumn sadness

We all know that autumn is not a favourite with the majority of population and we also know why. Though it is a stunningly beautiful season that allows us to admire all colours of nature, but it is also a very sad season which is often associated with lack of motivation, sadness and even depression.

So we decided to gather some tips which could help you overcome the seasonal sadness and inactivity and to get back on the track. Hope you will find them useful!

1) Sort out your sleep pattern
Waking up exhausted and craving more sleep is common in autumn. Longer hours of darkness cause increased levels of melatonin – the sleep hormone – making you feel sleepy in the day, but restless at night. We often make the problem worse by overriding our natural sleep/wake systems by drinking coffee to stay alert, and using alcohol to sedate us at night. Instead, try to stick to a routine of going to bed and getting up at the same time.

2) Know your stuff and get seasonal food savvy
Shorter days and lack of sunshine reduces our body’s production of serotonin, the ‘happy hormone’. This makes us crave serotonin-boosting carbs such as pasta, potatoes and rice, which can quickly pile on the pounds.

Resist the urge and tuck into these low-fat seasonal treats, which are rich in disease-fighting antioxidants:

Swede, sweet potato and pumpkins – these bright orange veg are all great sources of vitamin C, fibre and the antioxidant, betacarotene.
Apples and pears – apples contain heart-healthy flavonoids – some of the most potent antioxidants around – while pears are rich in soluble fibre, which helps boost digestion and lowers cholesterol.
Figs – a high-fibre treat, figs are also a good source of calcium.

3) Have a friends get-together
Countless studies show that having a good network of friends can ward off depression, but at this time of year it’s easy to curl up in front of the TV rather than see mates. Make it your mission to go out at least once a week. An evening watching a feel-good film or just having a good gossip over home-cooked food is a guaranteed way to make you feel better about life.

4) Set up a goal
With summer over and Christmas still so far away, it can be hard to feel motivated during autumn. To combat this, psychologist Avy Joseph recommends starting by achieving something small such as finally reading that book you’ve fancied for ages. After that it’s time to set a bigger goal, such as getting into yoga or learning a new language.

5) Choose "happy" meals
The body makes serotonin from a chemical called tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.
“Combining tryptophan-rich foods with wholegrain carbs – such as brown rice, wholemeal bread or oats – helps the body release insulin, which boosts the amount of tryptophan available for the brain to use,” explains nutritionist Dr Marilyn Glenville.

6) Try laughter therapy
Laughter is crucial to boosting your endorphins – those all-important, feel-good brain chemicals. Watch your favourite sitcoms, book tickets for stand-up or invite friends for comedy-themed DVD evenings.

7) Work it out
Colder weather and darker nights can stop you even venturing out. “Many people end up ditching the gym once summer’s over,” says celebrity trainer Elia Siaperas, “but that’s exactly the time you need to dig deep and find some extra motivation, as research shows exercise can boost your mood.”

Cycling or jogging while it is still warm can be a wonderful idea as it also allows you to enjoy the autumn colours of the surrounding nature and breath in the fresh (and not yet cold) air.

8) Take some vitamin D
Sunlight is the body’s main source of vitamin D, and when levels are depleted in the darker months, some experts think it can increase the risk of SAD. Here is a list of 10 foods rich in vitamin D!

9) Give meditation a go
A recent US study found meditation was as good as antidepressants in preventing depression flare-ups. A simple method is to light a candle and gaze at the flickering flame for 10 minutes, allowing your mind to just drift and empty itself of any thoughts.

10) Book a break
Many of us experience what psychologists at the University of Granada in Spain have dubbed ‘post-holiday syndrome’ – feeling tired, fed-up and demotivated after our summer break.

But it’s not just the trip itself that puts a smile on your face, it turns out the planning is just as important, with psychologists proving that just looking forward to your holiday is enough to lift your mood.

So start researching your next holiday destination, or try to go away on a weekend even if it is just one hour drive away.

11) Up your iron
Exhausted, pale and finding it tough to concentrate? You could be suffering from a lack of iron – the world’s most common nutritional deficiency.

Research from the Department of Health suggests that as few as one in 10 of us have an adequate iron intake and, even if you’re not anaemic, you could still be running low.
Ideally, women need two servings of iron-rich food every day – the best sources being red meat, fish, eggs, bread, fortified breakfast cereals, pulses, green leafy vegetables and dried fruit.

12) Let nature do the work
Enjoying the great outdoors can boost your mood and self-esteem, according to one study by the University of Essex. The researchers found that a walk surrounded by nature lifted spirits, while a walk in a city increased depression.  So get out and make the most of the gorgeous autumn colours by visiting your local park or forest.

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And the last advice: try to do as many things as possible that bring you pleasure. If you like reading (as  @GildaT and I do), buy yourself a couple new books. If you enjoy spending time with your friends, invite them for a delicious and healthy dinner (check out or Recipe section) or just to play a board game

Find some time for your hobby, for your family and friends, or for you, and it will not matter much to you if the weather outside is not really sunny.

Have a nice autumn!

Margarita

Source: mirror.co.uk