Beat the Autumn Blues: Simple Ways to Improve Your Mental Health
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As the days get shorter and the air turns crisp, many people experience a dip in their mood. This seasonal shift, often referred to as “fall depression” or “seasonal affective disorder” (SAD), affects millions globally. But there are ways to combat this downturn in mental health that go beyond the usual advice of “getting more sunlight” or “taking supplements.”
Drawing on insights from well-known psychologists, let’s dive into some non-standard, creative strategies that can truly make a difference.
Understanding the Scope of the Problem.
Research indicates that about 5% of the U.S. population experiences seasonal depression annually, with symptoms typically lasting around 40% of the year. In northern countries like Norway or Canada, where daylight hours can be scarce, the numbers spike even higher. Studies by the American Psychological Association show that women are more likely to suffer from SAD, with a 4-to-1 ratio compared to men.
But what exactly happens during these months? It’s not just the lack of sunlight but also a disruption in the body’s circadian rhythms, melatonin production, and serotonin levels. Recognizing this is key to implementing effective solutions.
1. The Power of Psychological Flexibility (Steven C. Hayes).
Dr. Steven C. Hayes, the founder of Acceptance and Commitment Therapy (ACT), emphasizes psychological flexibility as a potent tool for combating depression. This concept is about adjusting your emotional responses in real-time. Instead of avoiding discomfort, lean into it. For example, rather than resisting sadness or frustration when the seasons change, try to accept these feelings without judgment.
Practical Case: Create a “Fall Mood Journal.” In this journal, instead of writing only positive thoughts, record your negative emotions and reflect on why they surface during the colder months. This acceptance will reduce resistance and, paradoxically, ease the depressive symptoms.
2. Behavioral Activation (Peter Lewinsohn).
Psychologist Peter Lewinsohn’s Behavioral Activation theory suggests that depression can be reduced by engaging in meaningful activities, even when you don’t feel like it. The trick is to bypass the initial lack of motivation.
Practical Case: Set a weekly “Do Something New” day. On this day, engage in activities that are different from your routine—whether it’s cooking an unfamiliar dish, trying out a new hobby, or volunteering. Lewinsohn’s research shows that novelty stimulates the brain, releasing dopamine, which is essential for combating depressive symptoms.3. Play Therapy for Adults (Stuart Brown).
Most associate play therapy with children, but Dr. Stuart Brown, a leading psychiatrist in the field, believes that adults can also benefit tremendously from incorporating play into their lives. Play stimulates brain development and emotional well-being by breaking stress patterns.
Practical Case: Schedule a “Play Hour” each day. Whether it’s solving puzzles, building something creative, or even playing a board game with friends, giving yourself time to engage in unstructured, fun activities can make a significant impact on your mental health. It not only alleviates stress but also rewires your brain for joy.
4. The Use of Colors (Angela Wright).
Color psychologist Angela Wright has extensively studied how colors impact emotions. Her research reveals that color therapy can be an excellent non-invasive way to boost mood. Certain hues, like yellow, orange, and turquoise, can enhance feelings of optimism and reduce anxiety.
Practical Case: Introduce a “Color of the Week” at home or work. Decorate spaces with this color or wear it. Incorporating colors that uplift can change your emotional landscape almost instantly. Yellow, for example, is associated with happiness and can naturally combat the gloominess that accompanies shorter days.
5. Social Prescribing (Sir Sam Everington).
In the UK, social prescribing has gained traction as a method for alleviating depression. It involves doctors prescribing community activities, such as joining clubs or attending group events, to combat isolation.
Practical Case: Implement a “Community Challenge.” Every week, engage in one social activity that connects you with others. It could be as simple as attending a local workshop or even volunteering for a cause. Everington’s studies show that strong social ties reduce depressive symptoms by up to 30%.
6. Use of Movement and Embodied Cognition (Amy Cuddy).
Dr. Amy Cuddy, a social psychologist, advocates for power poses and the influence of body language on mood. According to her research, the way you carry yourself can influence your hormonal balance, including cortisol and testosterone levels, which are closely linked to feelings of power and confidence.
Practical Case: Start each morning with a “Confidence Pose.” Stand tall with your hands on your hips or stretched upward for two minutes. This act can lead to an increase in confidence levels and reduce feelings of helplessness and depression.
7. Controlled Stress Exposure (Kelly McGonigal).
Kelly McGonigal, a health psychologist, emphasizes the benefits of reframing stress. Instead of seeing stress as harmful, reinterpreting it as your body’s way of preparing for a challenge can mitigate its negative impact on mental health.
Practical Case: Try a “Positive Stress Ritual.” Pick an activity that slightly stresses you (such as public speaking or engaging in a high-energy sport), but with the mindset that this stress will help you grow. This reinterpretation reduces the negative impacts of stress and can boost resilience to depressive feelings.
Conclusion
Depression, especially seasonal depression, can feel overwhelming. However, with these research-backed methods, you can embrace the season without falling into despair. Psychological flexibility, behavioral activation, play therapy, and the use of color or body language can reframe your experience and provide resilience against the seasonal blues.
Sources and Further Reading:- Hayes, Steven C. Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press, 2004.
- Lewinsohn, Peter. “Behavioral Models of Depression.” Psychological Bulletin, vol. 84, no. 4, 1977.
- Brown, Stuart. Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul. Avery, 2009.
- Wright, Angela. The Beginner’s Guide to Colour Psychology. Colour Affects, 1998.
- Everington, Sam. “Social Prescribing: The Role of GPs in Tackling Depression through Community Involvement.” The British Journal of General Practice, vol. 60, no. 579, 2010.
- Cuddy, Amy J.C. Presence: Bringing Your Boldest Self to Your Biggest Challenges. Little, Brown and Company, 2015.
- McGonigal, Kelly. The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. Avery, 2015.