How to Fight Autumn Mood Changes

As fall begins, the days become shorter and the weather starts to change. These changes can affect your disposition, making you want to sleep and eat more. You might find yourself feeling sad, anxious and lethargic. These symptoms are commonly attributed to Seasonal Affective Disorder (SAD). According to the American Psychiatric Association, some form of SAD affects up to 25 percent of the U.S population. While women between the ages of 18 and 30 are at a higher risk, anyone can suffer these symptoms. Making some lifestyle changes can minimize autumn’s influence on your emotional health.

Instructions

• 1

  Increase your vitamin D intake. The most common way to take in vitamin D is by soaking in natural sunlight. However, as concerns about skin cancer have grown, most people do not absorb the vitamin D that they need. While sunscreen is still a good idea, take a walk in the midmorning or afternoon sun, or open your blinds.

• 2

  Get more exercise. Exercise is a natural mood-booster, and if you do it outdoors in the sunshine, you wll get double the benefits.

• 3

  Watch what you eat. Many people with Seasonal Affective Disorder crave carbohydrates, which will increase feelings of sluggishness and sadness. Fill your plate with lots of lean protein. Look for foods high in omega-3 fatty acids, and eat plenty of fruits and veggies high in beta-carotene.

• 4

  Consider purchasing a light box and treating yourself with some light therapy every morning. If you suffer from SAD, your natural circadian rhythm might need tweaking. Because of the changes in daylight hours, your body's sleep cycle can be upset, causing you to long to stay in bed all day. Another solution to this problem is a natural light alarm clock, which simulates the sunrise prior to waking you.

• 5

  Try to keep a regular schedule. As kids head back to school and the holidays loom nearer, you might find yourself burning the midnight oil more frequently, and trying to catch up by sleeping late on the weekends. However, if you get into the habit of going to bed and rising the same time every day, seven days a week, your body's natural clock will be much happier.