5 ways to improve your mood this fall

How are you feeling? As we descend into fall and the days get a little shorter, it's common for those summer-fueled endorphins to start to wear off. If you're prone to low moods during the darker months, this time of year can be challenging, but luckily there are a wealth of practices we can adopt to help ourselves. From the way we breathe, to the way we eat, and even how we think, everything we engage in throughout the day can have a big impact on our mood. Whether you're looking to boost your mood to support your well-being this fall and winter or simply want to optimize your happiness, read on for five ways to boost your mood today!

What controls our mood?

Before we dive in, it's useful to think carefully about what controls our emotions. Of course, this is not medical advice at all, and if you are suffering from severe depression or anxiety, it is important to reach out to a doctor and get support. However, if you are curious about what influences your mood in everyday life, there are three main players; Norepinephrine, dopamine and serotonin. The delicate balance of these three neurotransmitters helps us feel energized, happy and calm. When one of these chemical messengers is lost a little, we can experience mood swings or anxiety. Knowing that these three aspects are key to a balanced mood can give us a clearer idea of ​​how to boost mood by simply asking. ‘What can I do to increase dopamine?’; 'What helps increase serotonin?'; or ‘How can I increase my norepinephrine?’ The answer? Read on to discover them with simple daily practices and easy self-care methods:

Opportunities for more light and sunshine

There's a reason we often feel sublime in the summer, and a lot of it has to do with the amount of sunlight we're exposed to. Most of us tend to think that sunlight gives us vitamin D and a bit of a tan…. But the truth is that sunlight does SO much more for us, it helps us metabolize carbohydrates more efficiently and has a huge impact on mood. The key to using sunlight to improve your mood is to get a large dose of it in the morning, shortly after you wake up. Research shows that when we step out into natural sunlight in the morning, we get a boost of dopamine, and dopamine is a neurotransmitter that helps us feel motivated and ready for the day. The later we get that dopamine hit from sunlight (i.e. when we hit the snooze button or just don't go outside), the more likely we are to feel low and groggy for the rest of the day. To boost your mood with sunlight, simply go outside as soon as possible after waking up, perhaps while drinking your morning cup (link removed) or by sipping your... take up journaling or practice meditation outside. If you spend a lot of time indoors, it's also worth investing in a light box to get you through the darker months.

Simple ways to get more exercise into your day

Exercise helps to specifically increase norepinephrine and dopamine, which is one of the reasons we feel so good after a run or a dynamic yoga class. Exercise is also one of the things we can forget about when it's cold and rainy outside. The thing is, when the weather is at its gray and dreary, it's important to increase those mood-enhancing chemicals in our brain, but that doesn't mean we have to hike for hours or jog for miles. According to research into how humans evolve with the seasons, summer is a time when we are best suited for long walks and outdoor exercise, while fall is more about balancing exercise and rest. What this means for us today is that while we may be tempted to curl up on the sofa under a warm wool blanket, we benefit from getting outside to exercise first, or visiting your local yoga class for an hour of exercise and breathing. Slip into your organic cotton sweaters and treat yourself to a morning walk or pack your yoga kit bag and head to class…. Then you can sit back and relax in a better mood.

Foods that help with concentration and brain focus

There are certain foods that can have a profoundly positive impact on our minds, and while a big bag of candy can give you an instant boost, that's not what I mean... Food has a direct impact on our cells' ability to communicate and has a major impact on brain function. When it comes to food and mood, certain foods like turkey, salmon, nuts and seeds, and pineapple are all rich in tryptophan, which is then converted into serotonin. Serotonin is the neurotransmitter that helps us feel calm, relaxed and happy, so these are great foods to include in your dinner. When it comes to supplements, there's plenty of evidence that omega-3 fatty acids and fish oils like krill can also be incredibly effective at elevating mood. Try some of the mood balancing and adaptogenic herbs available at Yogamatters:

Define your Dharma: Find a new sense of purpose

Having a reason to get up in the morning is important, but if you need extra help in the mood department, a real sense of purpose is key. In Japan, this determination is known asikigai,which translates to “ground of being”. It is important to note that this “reason for being” definitely does not have to be your job or profession; it is simply something that is important to you and gives you purpose in the world, such as growing your own food, contributing to your community, or providing for a family. If you're not sure what your dharma is, use (link removed) to write down a list of things you enjoy doing, a list of things you know you're good at, and a list of things the world needs more of; Is there an aspect of these lists that is linked to each other? For example, if you enjoy creating recipes, are good at cooking, and believe the world needs to know how to eat healthier, perhaps your goal lies in nutrition or recipe creation.

Embrace the changing of the seasons: Brave the cold
While it's important to stay warm when spending long periods of time outdoors in cold weather, a quick dip in a cold shower can actually help boost your mood significantly. Giving ourselves a few seconds of cold water in the shower increases norepinephrine and boosts our energy and mood. For an extra boost, use the (link removed) as the scent is said to help with motivation and mood. If you tend to feel anxious and depressed, this is a great way to get you out of “stuck.” It is also known as a “hormetic stressor,” meaning it is a “good” type of stress that can help us become more resilient.

In addition to these tips, you can manage your mood with self-care products like the (link removed) and the Happy Vibes diffuser oilsTisserand.Or try lighting and Aery Aromatherapy Happy Space Candle to shift the energy of your home.

How do you keep your spirits elevated during fall and winter?