Feeling SAD?: My 6 Top tips for an Amazing Autumn

Welcome to Autumn

Can you believe we are now in autumn already?! The 2017 Autumn equinox was on Friday 22nd September and I don't know about you?, but I have felt a huge energy shift coming into October.

I love this time of year, the stunning changing tones of the leaves, the abundance of apples, berries and other fruits on the trees. It is a great time of year to reflect on the work that we have done over the year so far and prepare ourselves for the run up to the festive season.

For some of us though, the darker evenings and mornings are a real strain on our tiring bodies. Something that I am noticing with myself and with some of my family, friends and clients is a drop in mood and motivation at the same time of year, each year: the onset of Autumn.

Why do some people become less motivated and find their mood lowering in Autumn?

Along with the beauty of Autumn comes shorter days and lower light levels. Human beings require sunlight to produce an essential mood boosting substance, vitamin D. Most of us feel like snuggling a bit more in the winter months and eat more comforting, warming foods. However around 21% of the UK population suffer from noticeable mood changes and discomfort during this period and a further 8% suffer severe SAD - Seasonal Affective Syndrome.

What are the symptoms of SAD?

Low mood
Negative thoughts and feelings
Loss of self esteem (leading to loss of confidence)
Apathy
Fatigue
Difficulty concentrating
Tension and stress
Lower immune system
Sleep problems
Eating problems
Social problems
Lower libido

For a more detailed list of symptoms and more information, please visit: www.sada.org.uk

Having SAD or even a touch of the winter blues can leave you lacking the courage, confidence and motivation to live your life. It can be extremely isolating and lonely.

How can you help ease the symptoms of SAD or Winter Blues?

1. Get as much natural sunlight as possible

Natural sunlight is the best remedy for SAD symptoms because it increases your vitamin D levels naturally! Every opportunity you get to be outside in some sunlight (even if it's cloudy) will help your body to regulate.

If you are restricted and unable to achieve this, there are light boxes, lamps and bulbs available which provide the same type of light as the sun (obviously on a much smaller scale!)

For helpful information about lightboxes visit this link: Lightboxes Guidelines

2. Eat foods which nourish your body

I know it is a massive cliche, but 'we are what we eat' is a well used phrase for good reason. We all know what a good diet involves but how many of us actually follow it through? I won't bore you with the whole 5 a day, eat the rainbow business, instead I have compiled a small list of helpful, mood boosting foods (and drinks) to try and include if you want to feel better:

Water! (Essential to your body working well, detoxification and feeling mental clarity)
Tomatoes (Anti-oxidant and vitamin C)
Parsley (Energy boosting, Iron, vitamins A,C & K)
Broccoli (Detoxifying, energy enhancing)
Carrots (Boosts reserves of energy, beta-carotene)
Onion (Health boosting, Phytonutrients)
Shitake mushrooms (Body system boosting)
Asparagus (Essential energy, Potassium and B vitamin)
Red Pepper (Full of essential nutrients)
Rye Bread (Rich source of magnesium)
Cherries ( Anti-oxidant and vitamin C, promote good sleep)
Blueberries (anti-bacterial and anti-oxidant, fight bugs and improve cognition)
Dates (Immunity boosting, slow release energy, fibre, potassium, magnesium,selenium and zinc)
Nuts and seeds (Anti-oxidant, protein, iron, vitamins, omega 3, improve cognition, hormone balance, general health)
Chicken (Energy producing and body strengthening, B -vitamins, zinc, iron, potassium, phosphorus)
Oily Fish (Omega 3 fatty acids, vitamins A,D,E and K, vital for cognition and immune enhancing)
Maple syrup (Energy boosting,Antioxidant, helps release cellular energy)
Eggs (Boosts mental performace, balances blood sugar levels, vitamin D source)
Tea (Anti-oxidant, Anti-inflammatory, metabolism boosting, Aids mood)

I have tried to keep the list short and not overloaded with too much information but if you would like any more help please don't hesitate to drop me a message or comment below.

3. Relaxation and Sleep

This is one of the most common things that I find people struggle with during the winter months. Some sleep too much, some too little. Getting the balance right is hard and sometimes the more you think about it the harder it is to manage.

Aim for 8 hours as a good guideline but try not to worry to much if you don't manage it as stress and anxiety can at times be even more to blame for tiredness.

I personally have found that getting up slightly earlier helps massively in the mornings with my motivation because I no longer have to rush around. It is dark when I get up now (6.30am) and so I use a clock which has a sunrise simulator on it. I have found this really useful as it feels as though the sun has come up.

Since getting up earlier I have found that I am still going to bed at the same time, around 10.30pm but feel much more rested than when I was sleeping longer. Perhaps my sleep is of a better quality.

Also try and aim for some relaxing periods at least a couple of times per week with no screens.

For more information on sleep visit the 'Good sleep guide'

4. Exercise

Although exercise feels much harder in the autumn and winter months, it is essential to keeping our bodies working well for us and plays a huge part in promoting good mental health. It may be a real struggle for you to get motivated to do this. This is where a good friend or colleague who is willing to do go for a walk with you or some gentle yoga could make all the difference.

5. Support network

Create a network of 'encouragers' around you. This can be difficult when you are in the throws of a SAD episode, as we often withdraw and isolate ourselves. However there are more and more support groups available online now and there are also like minded people who are waiting to connect with someone like you at various 'in-person' groups and meetups around the country. If you are feeling isolated and require some help connecting please get in touch. The hardest part is being honest with yourself and others about how you are feeling, but once you find people just like you and tell them how you feel, you will find you have much in common.

6. Supplements and medication

I have purposely left this one until last as I am an advocate of trying everything as naturally as possible first and then if at first you don't succeed, try the pills!

If you have tried all of the above and are still struggling then you may need to take a vitamin D supplement to boost your levels and possibly magnesium also.

Some people don't have the access to get outside due to long working hours, disability or many other reasons. Some have dietary restrictions, sleep disorders, etc. So managing SAD can be much more difficult.

Some may have symptoms of such severity that they consider anti-anxiety or anti-depressant medication. Whatever is right for you and enables you to live your life to the full is the right fit for you.

On a serious note: Please consult with your doctor before taking any supplement or medication.

How can I help your winter blues or SAD?

Honestly, if I could make your symptoms go away I promise you I would. However, I am not able to do that.

Instead I am able to: