As the days get shorter and the chill of autumn sets in, many people find themselves struggling with feelings of sadness and despair.

Whether it’s the end of summer, the back-to-school blues, or the impending holiday season, autumn can be a challenging time for even the most resilient among us.

The science behind seasonal affective disorder

Seasonal affective disorder, or SAD, is a type of depression that typically strikes during the fall and winter months.

It’s thought to be caused by changes in the body’s production of serotonin and melatonin, chemicals that regulate mood and sleep patterns. As the days get shorter and darker, our bodies produce less serotonin and more melatonin, leading to feelings of sadness, fatigue, and lethargy.

Ways to shut out sadness in autumn

1. Get outside

One of the best ways to combat SAD is to get outside and soak up some natural sunlight. Even a short walk or a few minutes spent sitting on a park bench can help boost your mood and energy levels.

If you live in an area with limited daylight hours, consider investing in a light therapy box, which simulates natural sunlight and can be used indoors.

2. Stay active

Exercise is another powerful weapon against SAD. Even moderate physical activity, such as brisk walking or yoga, can release endorphins and improve your overall mood.

Try to squeeze in at least 30 minutes of exercise each day, and make it a priority even during busy times.

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3. Connect with others

One of the biggest challenges of autumn and winter is social isolation. The shorter days and colder weather can make it tempting to hole up at home and avoid contact with others.

However, this can exacerbate the feelings of loneliness and depression associated with SAD. Make an effort to stay connected with friends and family members, even if it’s just a quick phone call or text message.

4. Practice self-care

Self-care is the practice of taking time to prioritize your own well-being, whether it’s through healthy eating, mindfulness exercises, or relaxation techniques.

During the busy autumn season, it’s especially important to carve out time each day to focus on yourself and recharge your batteries. Consider setting aside a few minutes each morning or evening for meditation, reading, or other calming activities.

5. Embrace the season

Finally, one of the most effective ways to combat SAD is to embrace the season and find joy in its unique pleasures.

Whether it’s pumpkin spice lattes, cozy sweaters, or colorful autumn foliage, there are plenty of things to be grateful for during this time of year. Make a list of your favorite autumn activities, and make a point to incorporate them into your daily routine.

Conclusion

While the autumn blues can be challenging, there are plenty of ways to shut out sadness and embrace the season. By staying active, connecting with loved ones, and taking care of yourself, you can combat SAD and enjoy all that autumn has to offer.