After the hot, sunny summer weather slowly vanishes into a wonderful memory, we welcome the crisp fall air with open arms. However, now that it’s getting colder and the sun is setting earlier, many people find it challenging to get up and get going in the morning, and find themselves feeling more down and battling fatigue.
In NYC, we average a steady 15 hours of daylight in June in contrast to October, when we average approximately 11 hours of daylight. By December, we’re left with a measly 9.5 hours. The cooler air and shortening of the sun-lit day can cause a change in mood and mind-set. The lack of sunlight is directly related to low levels of serotonin (a neurotransmitter linked to mood management), and some people may even develop a form of depression, known as Seasonal Affective Disorder (SAD).
Seasonal changes are not something we can control or prevent. However, we can learn to control other factors that may interfere with the stability of our moods so that we can exert a positive impact on how we feel each day!
Hit the Gym
There are many positive psychological benefits of regular exercise, including elevated mood and self-esteem, a decrease in anxiety, depression and stress. This is attributed to the endorphins released during exercise, which suppresses the feeling of pain, and provide an overall positive boost often described as “euphoric.”
A recent study found that, as expected, regular exercise is correlated to significantly better mood than no exercise. Interestingly however, those who exercised on the day of the mood test reported higher mood compared to those who regularly exercised but didn’t exercise on that day. Therefore, it’s important to get at least 20 minutes of exercise every day, especially on less productive and lazy days.
Eat Smart
Eating smart and healthy is one way to help improve mood. Not only do we feel good about ourselves for making a good decision for our bodies at lunch, but also nutrients from eating the right food have physiological effects that put us in a better mood.
For example, good carbohydrates (whole grains, fruits and vegetables), fish, and vitamin D are among some of the foods that increase serotonin levels in the brain, which in turn elevates mood. Vitamin D3 supplements can also be used to improve your mood as well, since we are only able to take in this very necessary enzyme from prolonged exposure to the sun — which most of us can’t do from within our offices.
Happy Light – Artificial, but Effective
The Verilux HappyLight, which retails for just over $70, mimics natural sunlight which improves mood, energy, focus and productivity for those who may be negatively affected by seasonal changes and the decreasing number of daylight hours.
Perception is Everything – Use Bullish Thinking!
When all else fails, therapy can save the day! “Bullish thinking” is a mindset rooted in the principles of cognitive behavioral therapy, and helps people control their moods and the outcomes of events by perceiving stressful situations in a healthier and more adaptive light. Once the specific detrimental thoughts and behaviors are recognized, they can be targeted and modified in a logical manner.
One strategy of bullish thinking involves a thought monitoring log, where the negative thoughts and consequences are written down, and the person then writes positive and more productive ways to think about the initially negative situation. This sort of positive thinking is called “Bullish Thinking” whereas the negative thinking can be known as “Bearish Thinking.” When you’re feeling low, it may be helpful to write down your thoughts and goals in this manner to spark some energy and life into your day!
Exercising, eating healthy, and using the available technology when necessary to help improve mood, energy and productivity are all important, but being determined to take a psychologically active role in controlling your mood and thoughts is the most effective way to overcome the loss of sunlight in the colder months.
DASHA wellness & spa is a luxury lifestyle brand and New York City-based wellness center created to offer a truly holistic approach to wellness. To learn more, visit dashawellness.com.
