For most people, the onset of fall is the cause of seasonal depression. Hence, this is a great time when nature endows nature with bright colors. But what if the unfavorable process has already started and it seems that there is no more energy?
Do not despair. In this article, you will find top tips to help you improve your mental health and get rid of depression caused by the changing of seasons. By the way, these tips will help improve not only mental health but also physical health.
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Top 5 Ways to Improve Mental Health in Fall
“Since we are creative professionals, autumn has a visible effect on the mental health of our team. However, we know how to prevent dropping productivity and take action quickly. Walking together outside during lunchtime and switching to green tea instead of coffee works wonders! ” – The CEO of the Best Writers Online custom essays writing company.
Seasonal depression is not only a loss of energy, a bad mood, and rainy weather. It is familiar to many people and it has a scientific explanation. All this is associated with a decrease in solar activity, which leads to an increase in a melanin hormone. The increase in this hormone creates a feeling of breakdown and a bad mood. Also, a decrease in solar activity causes a decrease in the serotonin hormone -the one that is responsible for our feeling of happiness.
[Related: Holiday Guide to Managing Seasonal Depression]
But the feeling of seasonal depression doesn’t necessarily require a doctor’s consultation. There are several ways that will surely relieve you of this unpleasant mood and allow you to normalize the balance of the above hormones. Are you ready to boost your mental health? Catch the following 5 tips.
1. Get Vitamin D
A lot of people have a deficit of this “solar” vitamin, and a noticeable exacerbation occurs just in the fall. Just imagine, this vitamin is synthesized in the skin by 90% under the influence of sunlight. Not everyone can afford to spend about 20 minutes outside in sunlight every day, but it is extremely important to restore the balance of this vitamin.
You can replenish the supply of this vitamin both with a vitamin D supplement and by introducing some products into your diet. Here is a list of foods that are most rich in this vitamin.
- Salmon
- Herring
- Cod liver
- Tuna
If you consume the above-described products at least 2-3 times a week, then the autumn blues will pass you by, your body will be full of energy and you will save your mental health as well.
2. Normalize Sleep Schedule
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Healthy sleep is the key to health, both physical and mental. If you suffer from insomnia or are constantly sleep-deprived, then it’s time to fix it all. The main thing is to go to bed on time, preferably before 11:00 pm.
The fact is that in the period from 11:00 pm to 2:00 am, melatonin begins to be produced. This hormone has long been known as a hormone of youth, health, and cancer protector. By the way, the lack of this hormone increases the level of cortisol, which is a stress hormone. Therefore, if you do not go to bed before 11:00 pm, you are missing the opportunity to be healthy, energetic, and happy.
P.S. Sleep in absolute darkness, wear a sleep mask and have blackout curtains since the light immediately stops the production of melatonin.
3. Add Physical Activity
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Sport is the best trainer not only for your body but also for mental health. During sports, serotonin is also produced, and regular physical activity will not leave a chance for gray weather to spoil your mood.
Nobody says that you need to spend hours in the gym. 15-20 minutes of morning exercises, walking, or yoga will be enough. The main thing, in this case, is regularity. Choose the direction of physical activity that you like the most and make it your daily ritual.
P.S. If you have recently been feeling a lack of energy and a bad mood, then pay attention to yoga. This activity has no contraindications and you will be surprised how your mood will change for the better. By the way, to obtain this result, you don’t need to perform complex asanas, a couple of basic asanas will be quite enough.
4. Master Aromatherapy
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Aromatherapy is not only a way to improve your mood, but also to create comfort in your home and even improve your health. All you need to do is buy an aroma lamp and essential oils that are right for you.
Aromatherapy deals with both the physical and emotional aspects of a person. When choosing an oil, pay attention to the effect it has. For instance:
- Orange oil will lower cortisol levels and relieve stress.
- Basil oil has a calming effect and relieves anxiety.
- Clove oil increases serotonin levels, energizes, and improves mood.
- Lavender oil can help relieve anxiety and insomnia.
- Eucalyptus oil will charge you with energy and protect not only the body from viruses but also the room from harmful bacteria.
5. Spend Some Time on a Creative Hobby
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Often in the fall, people are striving for creativity. Perhaps this is due to the tranquility that this season brings or spending more time at home. Why not find a new hobby?
Who knows, maybe your writing talent is as good as one of the Online Writers Rating professionals who are engaged in custom essay writing. Just start writing down whichever comes first. You can start a personal blog or start writing engaging stories for the online community.
If you like handmade creativity, you can do needlework and knit a warm sweater for the coming winter. Or you can take paints and capture the beauty of this time on paper.
Just a few hours a week dedicated to creativity won’t give you a chance to be sad. Creativity is a good tool to improve your mental health, discover something new, and broaden your horizons.
The Final Words
Now you know how easy it is to improve your mental health with simple actions. All this can be a good ritual not only in the fall but throughout the year. Then your mental and physical health will be in balance, and everyone will wonder what kind of magic pills do you take.