Tidy up the house and closets.
The change of seasons is a reason to organize general cleaning. You can move furniture, wash windows, buy new curtains, bedding, tablecloths and napkins, wash the refrigerator, freeing up space for autumn food. It is also worth tidying up the wardrobe, take unnecessary clothes and shoes to special services. Cleaning will help you assess in advance how ready you are to fall down and what you need to buy, and at the same time experiment with the autumn look. This method helps to lift your spirits and prevent autumn depression.
Take more walks and play sports in the fresh air.
In warm weather, try outdoor sports. Studies show that running, fitness, yoga, cycling and long walks can help increase vitamin D levels, improve mood and boost immunity. There are a few simple rules to follow when training outdoors:
- Be sure to stretch before and after exercise.
- Put on several layers of clothing;
- Use reflective stickers and stripes on your clothes if you are running or cycling in the dark.
Autumn is also a great time for team games such as football and basketball, both in the yard and in the stadium. If you can’t walk and exercise often, try having lunch outside the office in the fresh air. By devoting more time to yourself and your hobbies, there will be no time for autumn depression.
Eat more seasonal foods.
In September and November it is easy to have a healthy menu, taste unusual products and cook unusual dishes. For example, you can bake chicken in a pumpkin. You can add nuts to salads, desserts and cereals or eat them as a snack. Seasonal vegetables and fruits are always fresh, inexpensive and rich in vitamins and antioxidants. By filling your body with healthy food, you strengthen your nervous system.
Restoration of biorhythms.
In the fall, most people lack sunlight and vitamin D. Experts say you should open the curtains as soon as you wake up and, if possible, work in natural light, as well as use light therapy lamps. Try not to be late for work and go to work a little earlier when possible. Also, turn off the TV in the evening and do not use phones or tablets at least an hour before bedtime. Plan your daily routine. A well-established daily routine can help prevent fatigue and the development of depression.
Meditate.
Relaxing techniques can help you cope with anxiety and sleep disorders, feel refreshed and improve your ability to concentrate. You can start with a simple exercise:
- sit in a comfortable position on a chair or on the floor, no need to close your eyes;
- take three slow deep breaths and long exhalations;
- count to four while inhaling and to six while exhaling.
The exercise can be repeated several times a day. If thoughts interfere, try to focus on your breathing. This way, you can meditate in the office, on a walk or in transport.
Take antidepressants.
If you notice signs of depression, do not hesitate to see a doctor and take drugs (such as Apo-Moclobemide or Aropax) to help stop this pathology.