Many of us at this time of year will feel our mood dropping almost as fast as the leaves are. As the daylight hours become less, the changes in exposure to natural light can affect our internal chemistry.
– The Circadian Rhythm and melotonin production – two things that are important to sleep are distrupted
– Serotonin levels – a chemical that is important in regulating moods is affected.
SAD (Seasonal Affective Disorder) is a type of depression that can require medical intervention over the winter but for many of us, it is a noticable change that hits hard when night seems to arrive so much earlier and then we lift as the excitement of Christmas creates some rebalancing.
Women are diagnosed with SAD 3-4 times more often than men and there are a number of reasons for this.
Women’s moods can change as oestrogen and progesterone levels change across the menstrual cycle and during menopause. These hormones also interact with serotonin and melatonin which are central to SAD. Therefore when these chemicals are affected by the lower light levels, there is a ‘perfect storm’ of hormone interactions that can heighten vulnerability to mood swings.
Women generally have a lower baseline serotonin levels than men. This means that when serotonin levels naturally drop during Autumn and Winter, their ability to regulate moods is further reduced.
The circadian rhythm is often referred to as the internal body clock. It regulates when to sleep and when to be alert. It is primarily influenced by light levels although food and exercise can also have a role to play. Exercise levels tend to drop in winter and we typically eat more carbohydrates which can then add to the disruption of sleep.
Research suggests women may have shorter circadian cycles and may be more sensitive to disruptions in the changing seasons meaning that the changes can become more destabilising.
Like many ‘disorders’ it can include a range of symptoms where all or just one may be in play. They include both physical and emotional impacts, the most common are:
This last point has become increasingly poignant for women as they try to balance careers, caregiving roles and manage relationships. The symptoms above can impact work performance as tiredness leads to decreased focus and productivity. Irritability can strain relationships at home and in the workplace. And reduced energy can hinder motivation to exercise and instead, increase temptation to resort to comfort foods.
Autum will happen every year so whilst mother nature won’t be stopped in her tracks, having a tool kit of resources to deploy can help address the chemical changes and reduce the impact of the symptoms.
1. Be more caveman!
Neurologically we are still very aligned with our primitive friends who lived in caves! At this time of year they would sleep more – as simple as that.
In our modern lives, we try to maintain the pace of a ‘Summertime’ throughout the year. Think about the seasons and how nature would crumble if we didn’t go through the 4 phases. Nature needs Autumn to reap the produce of the Summer and then relinquish what is no longer needed before preparing for the period of rest – Winter.
This is a time for us to also start to slow down, let go of things that no longer serve and increase the levels of rest.
When we mirror nature, we are working with the programmes that have been part of evolution for millions of years – and not just work with what has happened since the evolution of electricity!!
2. Tune in to tunes
Music has a very powerful impact on emotions. A tune can take you back to a school disco, your wedding dance, a magical moment. Psychological, this reignites the emotions associated with that memory again providing a boost of the ‘happy chemicals’ into the blood system.
Music can also induce physical moment. When I put on some latino music and my feet cant help but start to salsa me around the kitchen! Music will cause changes in posture which in turn changes the internal chemistry giving access to different emotions.
Listening into music that lifts you can boost those serotonin levels and bring a smile back to your face.
3. Do something kind
At this time when we typically want to withdraw under the duvet we are also shutting off something that is really important for our mental health – connection with others.
We are still fundamentally pack animals that need others.
As stated above, serotonin levels can drop at this time of year and there is something we can do that helps both boost those levels AND connect us with others….
Everyday, do something nice for someone else. From holding a door open for someone, to buying a complete stranger behind you in the coffee line a drink – by doing something nice for others it makes us feel good to – a win win all around.
For a whole list of ideas of things you can do, download the list ‘random acts of kindness‘ and see how many you can cross off.
These are just three tips from a list of 10 that have been drawn from years of working with people who struggle at this time of year.
The FREE programme that shares all of these with you – one tip a day for 10 days and lifetime access to the course can be found here.
Caroline Cavanagh, the Anxiety Alchemist, is an anxiety specialist and hypnotherapist in Salisbury, Wiltshire. She is an author and professional speaker and would love to talk to you if you would like to know more about her work
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