While autumn is in full swing and the leaves turn orange-red, the landscape makes for beautiful Instagram photos and picturesque walks in the countryside. Less enchanting is the change in weather in many cities, where less daylight and rainier weather create a depressing atmosphere as we wait for winter. This effect affects the mood of most people. This is also called the ‘winter blues’ or seasonal affective disorder (SAD). SAD is a form of depression that occurs during the winter months and resolves in the spring and summer. So, as the days get shorter, let’s spend some time familiarizing ourselves with some mood boosters.
Why shorter days lead to a gloomy mood
There are a few reasons why shorter days can lead to a decline in mood. One reason is that the lack of sunlight can disrupt our circadian rhythm, our internal sleep-wake cycle. This can lead to fatigue, sleep problems and changes in appetite. Another reason is that the lack of sunlight can lead to a decrease in our production of vitamin D. Vitamin D is important for mood regulation, and low levels of vitamin D have been linked to depression.
Finally, shorter days can lead to social isolation, as people are less likely to go outside to socialize. This can be especially difficult for people who live in climates with cold winters.
Ways to improve your mood
There are a number of things you can do to boost your mood during the winter months, including: Getting enough sunlight. Try to be exposed to sunlight for at least 30 minutes every day. If you live in a climate with little sunlight during the winter, you may want to consider using a light therapy lamp.
In addition, try to follow a healthy diet. Eating a balanced diet can help improve your mood and energy levels. Make sure you include plenty of fruits, vegetables and whole grains in your diet. And of course, as always, get regular exercise! Exercise is a great way to improve your mood and reduce stress. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Staying in touch with loved ones is just as important. Make time for social activities with friends and family. Even a short phone call or video chat can make a difference.
Underrated as a mood booster is sugar-free chewing gum. Chewing gum releases endorphins, which are hormones that have a mood-enhancing and pain-relieving effect. When you chew gum, your body releases endorphins into your bloodstream. Addin understood that, it increases blood flow to the brain. This increased blood flow can help improve your mood and alertness. Chewing gum also reduces stress and improves your cognitive functions.
Here’s 2009 studyresearchers conclude that “the data here suggest that chewing gum has beneficial effects on a number of measures during two intensities of laboratory stress. Compared to the no-chewing condition, chewing gum was associated with significantly higher alertness, linked to reduced subjective stress and state anxiety.”
Final thoughts
Nothing we do will make our days longer this fall and next winter, but it’s important to be aware of practical tips that can help improve our mood in the dark days ahead.
Author biography
Bill Wirtz is a senior policy analyst at the Consumer Choice Center.
