Has anyone else noticed what happens this time of year?
The leaves start to fall, the temperatures get cooler, the days get shorter … and then on top of it all, “they” change the time on us!! NO WONDER October 10 is World Mental Health Day…
This year, our American clocks “fall back” on November 6 (in Europe, it will be October 30. Because of course, the big wigs couldn’t agree on having it fall on the same day!). The great news is that we get to sleep an hour longer. The bad news is that instead of getting dark at 6 or 7pm (depending on where you are), it will get dark an hour earlier. It really shortens the end of the days a great deal – at least light-wise.
Even though fall is many people’s favorite season of the year, it’s also one that can be quite challenging and dreary for a lot of others. It brings on something called S.A.D. for about 1% to 2% of the American population (roughly 3 Million people) and similarly about 1.5% of people worldwide. SAD stands for Seasonal Affective Disorder and is a type of depression that comes and goes in seasonal patterns. SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter (though not always). Symptoms of SAD may include fatigue, depression, hopelessness, and social withdrawal. Not surprisingly, it affects people who already have depression even more.
The “sad” thing about it is that most folks have not heard about this phenomenon and wonder what is going on with them -- adding another layer of concern and worry to the already “uncomfortable” feelings.
So how does one get through seasonal changes and time changes while staying strong, positive, and mentally healthy?
For those of you who’ve been around this newsletter a while, you might remember the Mama Jar?
One of the 180 encouragement notes my daughter wrote to me when she left for college said:
“You choose how to see the world and you put on colorful glasses”
Here are 6 “beat-the-fall-blues” practices that are truly available to anyone anywhere and can greatly improve any “SAD” mood:
Make sure to go outside everyday no matter what the weather. Even if it doesn’t seem like it, the sun does shine through the clouds and the light (and fresh air) can work wonders.
Exercising releases feel-good endorphins (which are natural cannabis-like brain chemicals), and other natural brain chemicals that can enhance your sense of well-being. And don’t let the word “exercise” scare you: there are a million ways of moving your body – from a slow stretching session in the morning when you wake up, to a long walk in the neighborhood, a tango (or any other dance) lesson, all the way to cross-fit training or training for a triathlon! Just as long as you move – anything goes!!! So find what you love in movement and do that.
Since the natural tendency when we are not feeling mentally well is to retreat and become people avoidant, when in fact a huge part of mental health is human connection, it’s important to fight our natural inclination to isolate and do the opposite. If you had to isolate through Covid, you know what I’m talking about. Call a family member. Make a coffee date with a friend. Join a meetup group. Talk to at least one person a day.
What is a natural talent, a skill or a passion you have, that you could put in service of others? If you like animals, volunteer at an animal shelter. Do you like teaching? Volunteer at your local library to teach English as a second language. Love driving? Deliver Meals-On-Wheels! Or simply shovel your elderly neighbor’s driveway after a snowstorm … the possibilities of how one can put their gifts in service of the world are endless – and truly mood-uplifting.
Put a smile on your face. Or even pretend-laugh! Our bodies are easy to trick: if we put on the outfit (a smile or a laugh), our bodies believe what we tell them and start feeling happy on the inside. Smiling activates tiny molecules in your brain that are designed to fend off stress. These molecules, called neuropeptides, facilitate communication between neurons in your brain. Also, when you smile, your brain releases dopamine, endorphins and serotonin. Essentially, triggering certain facial muscles by smiling can "trick" your brain into thinking you're happy. Go ahead: try it now! Nobody’s watching. It’s magical!
Maybe you've heard me mention the Three Blessings Exercise which comes from the work of Martin Seligman? It's simple, before you go to sleep at night, say three things to yourself that happened today and that you are grateful for. It helps rewire your brain for noticing what is going well, versus what is not. It’s absolutely magical!! Just try it for a few weeks and let us know what it does for you! You can find a full description and explanation of the Three Blessings Exercise in the FREE Resources Section on The Challenge Coach website.
On those shortening, wet and dreary days of fall, it can be easy to slip into sadness. Instead, choose to put on the colorful glasses and a warm coat, walk outside with gusto and a smile on your face, go toward others and help someone with something. You’ll feel a whole lot better at the end of the day!
So – cheers to a happy and joyful Fall!!
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Please note: The information in this newsletter is not to be construed as medical advice and is not a substitute for consultation with a qualified physician. If you or someone you know are in immediate danger, please call 911 or go to your nearest emergency room.
