Autumn can often seem to creep up on us. One day we’re enjoying the summer warmth, enjoying ice cream or fish and chips at the beach, and the next day the "big coat" is out, the boots are on, and for me, the electric blanket is warming my bed! Personally, I love autumn, for its beautiful colours, excuse to snuggle under cosy blankets, wear chunky jumpers and indulge in hot chocolates. And who can resist the lure of jumping in a leaf pile in your wellies?!

But it can be easy to slip into low mood and depression in the "ber" months, as the nights draw in and we're battered by wind and rain. The seasonal change in sunlight and temperature can result in a drop in serotonin, impact on our circadian rhythm and disrupt our melatonin production. All of these can impact on our mental health. So here are my top tips for looking after your mental health in autumn.

Keep active

When it's a bit chilly and dark, we often feel like curling up, keeping warm and staying in, but it's important to keep your body moving. Keeping moving, and exercising, can be crucial to beating the low mood that can accompany autumn, as the light starts to fade and the temperature drops. Getting outdoors if you can is good for boosting your vitamin D (helpful for your mood, immune system, bone health etc), but indoor exercise is beneficial too, as it releases endorphins (feel good hormones), keeps you physically healthy and helps keep you warmer.

Get outside

Try and get outside in the fresh air (if you can find some sunshine, even better!) Taking a short walk on your lunch break, or just stepping outside for a few moments can make a big difference to your mood, especially if you are working inside all day. The change of air, environment, and exercise all help keep you mentally healthy. Autumn can offer some inspiring sunsets, if you venture out for a walk at the end of the day.

Perhaps go for a sensory walk, noticing what you can hear, smell, see, etc. Autumn is such a sensory-rich season: the crunch of leaves underfoot, the beautiful orange and red leaves.

Eat well

Eating fruit and vegetables helps to boost your mental health, along with foods rich in omega-3 fatty acids. There are a variety of seasonal fruit and veg in autumn: carrots, pumpkins, blackberries, watercress. Eating seasonally means that food is often cheaper and at its best, as well as being better for the environment and often supporting local economy (which all makes us feel good!) If you are lacking motivation for cooking, using a slowcooker or batch cooking can be a good solution. Having a warm dinner waiting for you when you get home can really lift your spirits on a cold, wet night.

Cinnamon is one of my favourite autumnal flavours and it has so many benefits for our mental and physical health. It has anti-inflammatory properties, is loaded with antioxidants, has been linked to a reduction in heart disease and can be beneficial in alleviating digestive symptoms. Whilst more research is needed, there is some evidence to suggest that smelling cinnamon can help with cognitive functions and improving memory. Its warming and stimulating properties are helpful for those feeling low and lethargic.

Make contact

Many of us are aware of the impact of isolation on our mental health (especially in light of the recent pandemic). Though it can be tempting to curl up in the warmth at home, feelings of loneliness and disconnection can creep in. Consider planning a few meet ups and putting them on your calendar: having things to look forward to can lift your mood, and having pre-planned events helps keep you motivated and engaged, especially when you perhaps don’t have the energy for spontaneity. And if a physical meet up feels too much, perhaps having a good old fashioned phone call might feel more beneficial.

Be proactive

If you know that the autumn and winter months can trigger low mood, anxiety or depression for you, especially if you suffer with Seasonal Affective Disorder, take action and be proactive. Practicing mindfulness is a way to help you stay present and focused. Focus on the things you can do to stay healthy in mind, body and spirit.

It’s ok to say no to invitations, if you feel overwhelmed by social activities (more indoor gatherings start to be planned in these months, which can feel uncomfortable for some people, especially following the Covid-19 restrictions). Think about the events or people that mean the most to you, and prioritise those.

Think about how you can boost your immune system, ensuring you get enough sleep, sunlight, exercise, eating a healthy diet, taking supplements, if necessary.

Embrace it

Autumn can have lots to offer in different cultures: Thanksgiving, Halloween, Bonfire Night, for example. There is conker-collecting, walks in the forest, harvest festivals, lantern trials, pumpkin-picking, bat-watching, making hedgehog bread, firework displays, kite-flying, just to name a few! Looking forward to the spring might help your mood: planting bulbs such as daffodils or tulips at this time of year will give you a wonderful display of colour in the spring.

Perhaps take some time to reflect on what autumn can offer you and embrace it.

Autumn reflection

Step outside and pause.

See the rich, autumnal colours.

Breathe in the earthy scents.

Listen to the leaves crunch beneath your feet.

Feel the breeze upon your cheek.

Pause.

Just be.

If you are struggling with your mental health, please do speak out: you could talk to your GP, a friend, family member or colleague, or book an appointment with a counsellor.

Aislinn Marek is a qualified person-centred counsellor, registered with the BACP. She has worked within the NHS, education and private practice for many years, and is passionate about supporting people with their mental health.