The season of ‘mist and mellow fruitfulness’ is upon us and with it some challenges to our mental health. 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!)
Stock up on vitamin D
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, 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, something is better than nothing! If you’re finding this difficult, SAD lamps can be helpful in topping up your sunlight exposure.
Touch, taste, smell, feel
Using our senses can be an important grounding strategy, which can help us become regulated when we’re triggered or overwhelmed. Autumn offers an abundance of possibilities for this 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’, Autumn/Winter rituals and traditions
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 inside activities which you’ve not had chance to do because you’ve been too busy out and in the world? 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 perspectives on the darker half of the year. If your regular activities and exercise are usually outside, setting up some bad weather alternatives or adjustments 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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