With the arrival of autumn, the lack of sunlight in the body reduces the production of serotonin and dopamine – the hormones of happiness, so we are more often sad and drown in apathy. Correcting the situation isn’t difficult, everyone can help themselves in a dreary mood. Here are some proven tips to help cope with autumn moping.
Wake up Earlier
In the autumn, it’s better to get up at dawn to catch the whole daylight. Wake up between 06:00 and 10:00 and try to go outdoors for at least half an hour at this time. Exposure to the morning sunlight helps set your biological clock and improve your mood. Of course, you shouldn’t forget about the sleep norm. To wake up earlier, go to bed earlier, too. Aim for seven to eight hours of sleep per night. Avoid playing at a qualitative online casino or watching Netflix at 3 am, even if you think it will bring you pleasant emotions. Because of lack of sleep your state of mind will only get worse: fatigue will accumulate quickly, your strength will start to leave you, and your mood will go down.
Get Some Fresh Air
Being outdoors not only strengthens your immune system, but also relieves symptoms of anxiety and stress. Forget about the show, the phone and work for a while – it’s better to get out to the park near your house and walk a couple of circles. While walking, try not to think about pressing issues. Walking will help clear your head of annoying thoughts and tighten your body. Set yourself a step goal for the day – for example, 10,000 steps. Keep track of how many you walk each day, using your smartphone tracker or smartwatch.
Exercise
Nothing gives you more energy than sports. When we engage in physical activity, our thoughts focus only on our bodies and physical sensations. Moreover, during sports there is a release of adrenaline, which makes us subconsciously feel confident and free. Add regular exercise to your schedule and you’ll notice an improvement in your mood in just a couple of weeks.
Get Your Diet on Track
Food lifts your mood. Foods that make you happier include more than just ice cream, chips and donuts. Read more about how carbs affect your mood here. You can treat yourself sometimes with a dessert or other tasty meals, but it’s better to include foods with omega-3, high B vitamins and amino acids in your main menu. Try miso soup, kimchi, yogurt, avocado, fish, and nuts.
Don’t Sit Idle
When we’re not doing anything, our brain starts making up problems on the spot and we get all worked up for no reason. Invent a hobby. Start painting if you’ve never tried it before and listen to your favorite music. Make a list of books for the fall and try to read them all. Rewatch movies that lift your spirits, or learn how to cook your favorite foods.