Beat The Autumn Blues

“The evenings are getting longer” – we often hear this phrase but we still don’t have any extra time in the day! Although we have fewer hours of daylight, we needn’t feel sad or anxious about winter approaching. October brings Halloween and a bank holiday weekend for jazzing in Cork! Seasons change and with autumn we have the most amazing colours on our trees and we have leaves to kick. To date, here in Ireland, we have had wonderfully warm temperatures so there is no excuse for us not spending time outdoors! It is true that we have fewer daylight hours and the evenings can seem longer particularly if we spend more time indoors.

Here are a few tips to help you make the most of this month and beat the autumn blues.

Every morning remind yourself that each new day is a new beginning, something to be happy and grateful for (regardless of what is going on in our lives we are alive).

Get as much sunlight as possible. Spend time outdoors as often as possible.

Plan a break: a day trip, spa break, holiday, a night out, a hurling/football match, concert etc – it is good to have something to look forward to.

Develop gratitude for what you have.

Exercise outdoors in daylight hours. Exercise that gets your heart rate up and gets you sweating is good for your mental and physical health.

Hug more. Hugs are healing and release pain-reducing hormones. If there is no human to hug, then invest in a pet.

Make a conscious effort not to spend time in front of any screen (tv, phone, laptop, ipad etc). Reduce your overall screen time and instead, do something productive: knit, crochet, read a book (the old-fashioned paper kind!), write a letter to someone you love, post some cards, pick up the phone to a friend, visit an elderly neighbour, add a friend to your walk!

Declutter. Tidy your house and make your bedroom cosy so that you enjoy spending time there.

Be kind to yourself. Soak your feet in Epsom salts, have a massage, get a manicure, buy a magazine or scented candle –treat yourself to something nice.

Get to the beach. Although it may be cold, wet and grey, the sea is fabulous to admire, whether you sit in your car and watch the waves or perhaps you might brave it and go for a walk on the beach – it will blow the cobwebs away!

Be mindful of your alcohol intake this October.

Get sufficient sleep. If you’re in need of a few sleeping tips see sleep

Improve your diet and eat foods that are in season. Make a big pot of veggie soup. Keep yourself hydrated with water. Make a conscious effort to eat well. Take supplements that your pharmacist recommends and check your vitamin D levels with your GP by having regular bloods done.

Do a hobby course in your local secondary school or college.

Start a book club or a dinner club and make it about meeting people not about having the best food or the tidiest house!

Get creative. Paint, dance, listen to music or learn how to play an instrument.

Don’t drink coffee to give you a pick-me-up, get to bed early instead. Energy makes energy – the more you do the better you’ll feel!

Remind yourself of good times that you have had. Reminisce. There is no one else in the world like you. You are unique. You are as good as (but not better than!) the next person.

Develop an ability to glance at your mistakes but stare at your achievements!

Breathe deeply at various times throughout the day and simply pay attention to your breath – spending time alone is beneficial for your emotional and physical health.

Talk to someone you trust and offload your problems and worries. A therapist (counsellor or psychotherapist) can help you get through difficult times and reassure you that you’re not alone. Consider chatting with a therapist who provides CBT (cognitive behavioural therapy) particularly if you find that your thinking is negative or unhelpful so that you can learn to become more self-kind or self-compassionate this October.

www.carolinecrotty.ie

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