'I'm a counsellor - here are seven ways to overcome autumn anxiety now summer is coming to an end'
Lynn Crilly reveals her top tips for combatting autumn anxiety
You only need to glance out of your window in the evening to see that autumn is almost upon us but this needn't be a cause for despair, writes counsellor Lynn Crilly
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Shorter daylight hours, colder weather and the prospect of the long winter months ahead will leave many people feeling a bit low and or even anxious.
Many of the people I support through counselling suffer with autumn anxiety - and there are often common themes between the cases I see.
For adults, Increased work demands and commitments as the year comes to an end add to the strain. And For young people, settling into new schools, colleges and universities is another common stress factor for this time of year.
As Autumn turns to Winter people can often find themselves feeling tired, unmotivated, irritable and low.
This can be attributed to the changes in the amount of sunlight that we are exposed to as the days grow shorter and the nights grow longer.
Less sunlight affects the production of serotonin and melatonin in some people which could cause challenges with mood and sleep. The ongoing cost of living crisis will no doubt add to people's worries this winter.
Autumn can also be the peak time for many viral illnesses - the colder weather can suppress the immune system and increase your vulnerability to infection.
Being aware of how you are feeling is key and can help you to make a lifestyle switch which can ease some of the burden that is weighing you down.
If you are unsure where to start, below are some ideas that cost very little, but can make a big difference.
Get more light
Try and spend more time outside in the daylight hours, even if it means going to bed earlier so you can get up early and take in the morning sunshine, whether going for a walk, sitting outside wrapped up with a cuppa or pottering in the garden.
Spend more time in nature
Any spare time you have, take yourself off to the local park, beach or open space and take a book or just sit and take in the peace and quiet amongst the birds and local wildlife.
Try something new
Starting a new hobby, routine or ritual in the autumn can help you to reframe the changes in seasons as not all negative, It doesn’t have to be expensive, jigsaws, knitting or any other craft can be fun and therapeutic and a trip to the local charity shop to see what they have can not only be fun but keep the cost down while giving to a good cause.
Exercise
I am a huge believer in exercise to add a positive mind. You don’t have to run a marathon or sweat It out in a gym, walking, cycling, cleaning the car or gardening are all forms of exercise that will help to keep those endorphins flowing.
Eat well
Salads and other light meals are often replaced with hot carb-loaded meals in autumn, so it is worth looking into eating as much fresh food and vegetables as possible as they do have more nutrients and goodness than pre-packaged and processed foods. This will have a more positive impact on how you are feeling.
Plan things to look forward to
Have a couple of things in the diary that you would look forward to whether it be an evening with friends or family, a trip to a museum, or something else that you would enjoy either alone or with company.
Get help if you need it
If you feel that your mood or feelings are not improving or even getting worse, then please seek some help whether through a charity helpline, an online app, self-help books or your GP.
Remember there is always someone ready to listen If you do need support or help.
Try the SANEline on 0300 304 7000. It's open between 4 pm and 10 pm, 365 days a year.
