Well, the leaves are changing, the temperatures are dropping, and the pumpkin spice is back like it never left, which can only mean that fall is officially here. And while you can already taste the cornbread dressing and smell the honey baked ham, there are also some things to be mindful of when it comes to our mental health (emotional, psychological, and social well-being) this time of year. Shorter days and cooler temperatures slowly become part of our daily lives once again, frequently triggering Seasonal Affective Disorder or seasonal depression.
Seasonal depression can quietly bring about feelings of fatigue, depression, and social withdrawal — things we already know require regular self-care practices to manage and navigate. When its time to be especially mindful of our self-care, how do we prepare for seasonal depression and make sure we can enjoy all of the amazing things it brings? Here are a few things to try.
Dig into your fitness
The gym is a mainstay in my mental health toolkit, but especially during the fall and winter. No need to sign up for a Tough Mudder or a 10K, but daily exercise can be great for picking up your mood. It’s known that exercise increases endorphins, dopamine levels, and adrenaline – brain chemicals responsible for making you feel happy, confident, and less anxious. Setting some fitness goals and sticking to them is just one of the ways I fight back against seasonal depression.
BlackLove.com Related Articles:
How I Navigate Moments of Feeling Overwhelmed
Here’s Your Sign to Add Crystal Therapy to Your Wellness Routine
What Working Out Did for My Self-Esteem That I Didn’t Expect
Establish some regular routines
Routines can be more than the forced routines we’re used to (i.e., going to work, making trips to the store, etc.). Rituals have the potential to create a sense of stability that mitigates feelings of anxiety and depression. Something as simple as trying a new recipe, going to the flower shop, watching a basketball or football game (in-person when you can), or committing time to a hobby can give your brain something to focus on, look forward to, and maybe even share with others.
Get outdoors when you can
The closer we get to Daylight Saving Time, the more sunlight becomes a commodity. By the end of the workday, the sun seems to be running out the door faster than me, which is why it’s more important this time of year to take some time to get outside whenever you can. However you can. Maybe you walk to grab a cup of coffee or switch up your work locations to somewhere you can enjoy the weather before it gets too harsh. Perhaps you consider switching up the route you take to walk the dog or head to the park before the sunsets. Either way, sunshine does the body good, especially when it feels like midnight at 6 p.m.
Get by with a little help from your friends
The colder it gets, the fewer invites you might see from friends for activities and get-togethers – take the lead. Intentional friendships are one of the most critical aspects of my mental health, getting me out of my head when necessary and providing some comedic relief I didn’t know I needed. Find some reasons to (safely) get together with the people who fill your spirit to have game nights, movie nights, regular kickbacks, or pickup games of basketball. For long-distance friendships like mine, talking to friends while I drive or when we have free time in the day helps me check in on them and also talk about what’s on my mind. Trust me; it makes a difference when somebody can tell you, “Nah, you trippin.”
Use your PTO
The day-to-day grind of work can get a little more “grind-y” in the fall and winter months, especially if you physically go into an office. Don’t bank on holiday breaks to be your only time off and the reason you say, “I can hold out until insert date here.” Employment is not charity, it’s a give and take. When you give time, you can take time. So before you commit to keeping your head down until a holiday, use the time you’ve earned for a mental health day or just to do whatever you want.
Seasonal depression can show up in a lot of ways, but being mindful of our emotions and experiences can ensure we recognize when things “feel off” and cut negative thoughts and feelings off at the pass. Although there are strategies and tactics we can pull out when things get tough, it’s also important to explore finding a mental health professional when you feel like the strategies and tactics just aren’t getting it done. While this can be one of the most joyful times of the year, it also comes with plenty of challenges. Make sure you’re plugged into your needs to stay on top of your mental health in this season.
JOIN THE CONVERSATION