As the weather gets cooler, the days get shorter, and the holiday season is on the horizon, sometimes people start feeling sluggish and/or glum. If you get the “seasonal blues” around this time of year, you’re not alone. Read on to learn about some healthy activities that you can do to cope during this time of year.
Boost your physical health
Get your body moving! Physical exercise (“nature’s antidepressant”) can increase endorphins, the feel-good hormone.Doing moderate exercise for at least 30 minutes most days of the week may provide the biggest mood boost. But if right now all you can fit in is a 10-minute walk or two, that can still help! (Bonus: In addition to the physical benefits of going for a walk, it might also help you clear your head if you’re feeling stressed or overwhelmed.)
Reach for vitamin D-rich foods. Especially if you live in northern climates with months of scarce sunshine, you may lack sufficient levels of vitamin D (the “sunshine vitamin”), which is needed for energy. Choose dairy foods and foods naturally fortified with vitamin D, such as mackerel and other fish. Ask your doctor about whether vitamin D supplementation is right for you.
Go outside for a 10-minute daily dose of sunlight. Even on gray days, light from the sun plays a role in your body’s production of serotonin that helps regulate your energy, mood, and sleep quality.
Focus on your emotional health
Take time to notice the little details of the season. Crunching your way through fallen leaves on the sidewalk, watching a cardinal fly from tree to tree, or admiring the glow of the jack o’lanterns in your neighborhood can help you find joy, even if it’s not your favorite time of year.
Schedule time for yourself. If you have vacation time to take, use some! It’s important to step away from work and do things that you enjoy. And don’t feel like you have to make special plans or be social during your time off—if staying home and enjoying a movie marathon or a new book feels restorative to you, then that’s a great way to spend that time.
Emotionally prepare for the upcoming holidays. If the holidays often leave you feeling drained and overwhelmed, now is the time to start thinking about how you can make the season happier. If you struggle with saying yes to everyone’s everything, even (and especially) if you don’t really want to participate, it may be a good time to work on your boundaries. It will probably feel uncomfortable to say no to some people’s requests or turn down some invitations, but that little word is the first step toward doing more of what truly makes you happy.
