As we head through autumn into winter, the leaves turn different colours, the nights draw in and the weather gets colder.

This time of change can feel unsettling, and may cause feelings of grief or fear. This may be categorised as Seasonal Affective Disorder (SAD) – a form of depression also described as ‘Winter Blues’, as it is often experienced between September and April.

Mood changes and lower motivation
Partly due to a lack of daylight, we may find our mood drops or that we have lower motivation. Some of us may find it hard to do simple things such as getting up on time on dark mornings or putting out the recycling on cold nights.

We may also find we have less energy, which is natural because this time of year is a time for slowing down and conserving energy like animals for hibernation. This may lead to not going out so often, not socialising as much, or exercising less.

Keep a consistent routine
To keep on pushing through the year, it can be helpful to keep a consistent routine of getting up at a regular time, eating healthy meals, and continuing with leisure activities, even if you don’t feel like it.

Exercise is good for raising your spirits, as is laughing, as these both release endorphins – the happy chemicals in the brain. Exercise can also help with our circadian rhythms, which control waking and sleeping. You may find you want to sleep more during the winter months, which may be due to the brain producing higher levels of the hormone melatonin.

In theory, the more active we are during the day, the better the chance of getting to sleep at night – though our hectic lifestyles and use of artificial lighting, including from electronic devices, can be detrimental to our sleep patterns. Schedule time for relaxation and try meditation, as there is scientific evidence to support the benefits of this mindful practice on psychological wellbeing – plus, this time of year is great for inner reflection.

Eat plenty of fresh fruit and vegetables
You may crave more carbohydrates and sugar from foods like bread and cakes, which can lead to weight gain. So remember to eat plenty of fresh fruit and vegetables – and try warming them up, as this is better for digestion and delicious on a cold day. Proteins such as nuts, eggs, fish or meat are also good for boosting energy when you feel lethargic.

Do things you enjoy like meeting up with friends, being creative and pursuing hobbies. Get outside and get some fresh air during daylight hours – especially if the sun is shining, but on dull days too. Embrace all the elements, including wind and rain – accept them as a part of life and go with the flow of nature.

See the positives of this colourful part of the year
If you find yourself wishing the rest of the year away or longing for summer to return already, remind yourself the seasons are a natural passing of time that all of nature goes through, and see the positives of this colourful and restful part of the year whilst you look forward to spring!