Why does the autumn spleen occur?

The main cause of the autumn spleen is a decrease in sunlight. This affects the level of serotonin - the hormone that is responsible for our mood. Also, a decrease in daylight hours can disrupt the production of melatonin, sleep hormone, which leads to a deterioration in the quality of night rest and increased fatigue.

Seasonal changes can affect our psychological mood. After the active summer, full of sun and heat, autumn comes - the time when nature seems to freeze, and with it our internal state.

Tips on how to cope with autumn spleen

1. More light in your life
Try to use daylight as much as possible. If the weather allows, go outside, especially in the morning. It is even more useful to spend a cloudy day in the fresh air than in the room.
If sunlight is not enough, purchase daylight lamps or special devices for light therapy. They help to make up for the deficiency of natural light and stimulate the production of serotonin.

2. Balance for food
Food plays a key role in maintaining energy. Add to the diet:
- products rich in omega-3 fatty acids (fish, nuts, seeds).
- whole grains that stabilize blood sugar.
- fruits and vegetables high vitamins, such as oranges, grenades and spinach.
- Avoid overeating sweet - it gives a quick, but short -term surge of energy.

3. Play sports regularly
Physical activity is a great way to fight the spleen. During training, the body produces endorphins that improve mood. This does not have to be intense sport. Try:
- Walks in the fresh air.
- Yoga or Pilates.
- Dancing or easy exercises at home.

4. Find joy in autumn pleasures
Autumn is not only a spleen, but also a special time of the year with its comfort and warmth. Find it pleasant moments:
- Reading books under a warm blanket with a cup of tea.
- Walks through the forest where you can admire the golden leaves.
- Creativity: drawing, knitting, photography.
- Create yourself “islands of happiness” that will cheer up.

5. Set sleep mode
It is important to go to bed and get up at the same time, even if it is difficult. Regular sleep helps the body recover. Create an evening ritual that will set you up for a vacation: turn off the gadgets, take a warm bath, read the book.

6. Maintain social ties
Communication is a powerful antidepressant. Meet your friends, share your emotions, find time for the family. If you can’t meet personally, communicate online or by phone.

7. Make a list of goals
Autumn is a great time for reflection. Think about what you want to achieve by the end of the year, write down the goals and start their implementation. Even small steps to something big will help to feel satisfaction and joy.

8. Add aromas and comfort to the house
Aromatherapy helps improve mood. Use essential oils of citrus fruits, lavender or mint. Add warm accents to the interior: candles, soft blankets, pillows.