At this time of year it is not unusual to experience periods of low mood. The days are getting shorter and darker and there is plenty to do before the Christmas break arrives. Add to that the fluctuations in your hormone levels and work and domestic pressures.
So what can you do to lift your mood? Here are some top tips:
- Go outside around lunchtime everyday to make the most of the daylight and boost your production of vitamin D. It also gets you back in touch with nature and your surroundings
Take a brisk walk during the day
- Take regular exercise. You could combine that with Tip 2 by going for a 20 minute brisk walk at lunchtime.
- Avoid mood swings by reducing foods and drinks that stimulate your system and give rise to a ‘sugar high’ such as sugary foods, refined carbohydrates, fizzy drinks, caffeine and alcohol
- Eat foods that support good mood such as complex carbohydrates (brown rice, wholemeal pasta, grains and pulses), Omega 3 fatty acids (oily fish, linseeds and olive oil), selenium (brazil nuts, eggs and grains) and tryptophan-rich foods (chicken, turkey, tuna and salmon, beans and seeds). Click for Autumn recipes
- Contact your friends. Having a strong social network is beneficial to your mental and emotional health. Facebook and texting are okay but nothing beats getting together for a chat and a laugh
- Laugh every day. Laughter releases hormones into the body that reduce inflammation. Dig out a favourite funny DVD or find a comedy on TV and have a good giggle.
- Keep a positivity journal. At the end of every day, write in the journal three positive things that you have notices during the day. It doesn’t matter how big or small the things are, could be frost on a tree, a sunbeam, a smile or just getting served quickly at the supermarket. It is all about priming your brain to notice all the positive things in your life.
For advice on Seasonal Affective Disorder go to http://www.sad.org.uk/
If you would like more one-to-one help contact me pat@patduckworth.com
