The season of ‘mist and mellow fruitfulness’ is upon us, and although it can certainly bring many gifts, it can be more challenging to look after our mental health in winter. As the difficulty rating on tasks such as ‘leaving the house’ and ‘seeing the sun’ rockets, it’s easy to see why things can get hard quickly. But there are some things which we can do to make a difference and maybe open up some space for us to appreciate the unique qualities of the season (even if we’re still never quite as effusive as a Romantic Poet!)
When the days get darker, stock up on vitamin D
This is a classic for a reason; adequate levels of vitamin D can help mitigate the psychological effects of the changing seasons*. A lot of people in the UK (1 in 5 by some estimates) are deficient, so supplementing during the darker months can be beneficial if you’re deficient, particularly if you know your mood has a tendency to dip in winter. If vitamin D is low, it can take a while to build up, so starting to take it before the days get really short can be helpful.
Get sunlight when you can (particularly in the morning)
This is one that definitely gets more challenging over Autumn and Winter, but when we do manage it, it can bring about big improvements to how we feel. Getting exposure to sunlight in the morning is particularly beneficial for our sleep and circadian rhythm.** Don’t underestimate the power of taking small breaks in the daylight, even if you can’t get out for a long sunshine break, something is better than nothing and even an overcast sky can provide some benefits! If the sun isn’t co-operating and you’re finding getting exposure to daylight difficult, SAD lamps can be helpful in topping up your sunlight exposure.
Touch, taste, smell, feel – using grounding strategies to regulate
Using our senses can be an important grounding strategy, which can help us become regulated when we’re triggered or overwhelmed. Anything that brings us back from our thoughts into the present moment can work for this. Autumn offers an abundance of grounding possibilities from Pumpkin Spiced Latte (another clichéd classic for a reason), to the changing colour of trees, to the feel and sound of leaves underfoot. Drawing, photographing or writing about these changes can be a way to become more gently present to them.
Texture wise, Autumn is also a time to bring out soft fabrics and blankets (for therapists this is particularly exciting as we get to dust off our treasured cardigan collections!)
‘Thou hast thy music too’, using Autumn/Winter rituals and traditions to support your mental health
Creating or tapping into rituals and traditions which you look forward to at this time of year can help mitigate some of the effects of the lowered temperature and light. Are there any inside activities which you’ve not had chance to do because you’ve been too busy out and in the world during spring and summer? Introverts have it easier in this respect as Autumn is the season where reading, knitting, hot baths and creative pursuits come into their own. The book Wintering by Katherine May offers some additional thoughts on changing our perspective on the darker half of the year. If your regular activities and exercise are usually outside, setting up some bad weather alternatives or thinking about seasonal adjustments you can make can be really helpful.
If you’d like some extra support as the days get darker, get in touch to book a free 20-minute introductory/therapy consultation session.
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