Manage your mood now for winter

The heat may be deceptive, but meteorological autumn has begun, and the signs of the season are becoming faintly obvious as the leaves turn and, most noticeably, the days shorten.

Over my years of coaching clients, I’ve witnessed patterns of behaviour that seem to be linked to the colder, shorter days. Basically, the reduction in daylight hours.

Signs to look out for

• Reduced self-motivation.
• Low mood.
• Mild depressive feelings.
• Increase in negative thinking.
• Anxiety and irritability.
• Decrease in desire to socialise.
• Changes in appetite or overeating.
• Fatigue and difficulty waking up refreshed.
• Feeling run down or more prone to illness.

If you have symptoms that you are unsure of, or if they are affecting your day-to-day life, I’d suggest speaking to a medical professional. But if you feel that your symptoms may be related to reduced daylight, there are practical things that you can do right now.

• Increase your time outside to expose yourself to natural daylight.
• Exercise outside in nature, with walking being ideal.
• Consider daylight simulators or light boxes designed for Seasonal Affective Disorder, after checking that they are suitable for you.
• Eat regularly, reduce reliance on sugary foods for energy and avoid extreme dieting.
• Keep a diary of symptoms.
• Seek professional support.

Why now? Basically, you want to keep giving yourself access to daylight to help reduce the winter slump. Reactive responses mean that, come January, you may be on the back foot. Perhaps you are suffering from many of the symptoms I’ve highlighted, without the required motivation to act.

There’s also increasing awareness that symptoms can crop up at different times of year, depending on our exposure to sunshine, so it can be a good idea to keep track of daylight exposure and mood.

If you are working indoors, as so many people do, keep a diary of your daylight exposure. You may quickly discover that you leave for work in the dark and return in the dark, and may benefit from the simple act of increasing daylight exposure.

So rule out anything else that may be causing your symptoms and, if you are generally well, you may just find you can make next winter feel better.

Don’t want to do it on your own, or need support? Seek a coach who understands and helps you to set realistic goals.

Enjoy your autumn.