Lack of sun, weather deterioration, shorter and often gloomy days, as well as the multitude of duties associated with the end of the holiday period, are the most common causes of autumn depression. Autumn is quite a difficult time for our mental and physical condition, causing discouragement, depression or irritability. Fortunately, there are methods to deal with this problem. Here are the 7 best solutions to use when rainy autumn weather overwhelms you!
- Supplement with vitamin D3. In addition to the causes mentioned above, one of the reasons is vitamin D3 deficiency, which affects our concentration, brain function, muscles and memory. Scientists have also proven that the deficiencies of this vitamin are related to depression, so its proper supplementation can help treat and prevent this disease. Vitamin D3 reaches us mainly through solar radiation, and in autumn and winter we can get it from food: egg yolks, fish (mainly salmon and mackerel) and cod liver oil. You can also consider taking supplements.
- Go on an autumn vacation. Although we usually plan holidays for the summer period, in the event of frequent mood drops in the autumn, it is worth considering moving them to September or October. Of course, it is about trips to warm countries, where we will supplement the shortage of sunlight. Of course, not everyone can afford it, so another option is to draw the sun from other sources: using phototherapy (light treatment), or taking advantage of every sunnier autumn day. Whenever the opportunity arises, take a walk and expose your face to the sun.
- Add some energizing ingredients to your diet. Food can be a substitute source of energy, so your autumn diet must include B vitamins. They support the production of serotonin, a hormone that affects sleep and well-being. Also remember to eat sea fish rich in vitamin D and valuable omega-3 acids, vegetables and fruits that have a lot of vitamins that strengthen immunity and improve well-being, as well as sources of potassium, which soothes the nerves (you will find it in nuts and dark chocolate) .
- Be active. It’s about enjoying the day, even when the weather doesn’t encourage it. Being in the fresh air perfectly improves your mood, so walk as much as possible, go to the forest, to the park, go for a walk along the shore of the lake.
- Start moving. Physical activity is another great source of life energy that will help fight depression. Movement allows you to de-stress, and also causes the secretion of endorphins in the body, referred to as happiness hormones. Go to the swimming pool, bike, run, go to yoga, gym and fitness, or dance at home to the rhythm of your favorite music. You will quickly feel how negative emotions fall from you.
- Get a good night’s sleep. Simply: get some sleep. When we are tired, we get depressed more quickly. Lack of sleep and constant fatigue make it more difficult to face everyday duties. Therefore, try to go to bed at a reasonable time, eat dinner two hours before bedtime so as not to go to bed with a full or empty stomach, and try to keep the bedroom well ventilated.
- have sex. Physical love is one of the healthier, more pleasant and more effective forms of spending time. Sex is also a form of physical activity, in addition, it increases our sense of happiness, improves well-being and stimulates the secretion of endorphins. In addition, it improves relationships in relation to another person, so it will perfectly counteract autumn depression!