Suffering from the autumn slump? Here’s how to beat it
Don’t give in to the darkness … focus on mental well-being, fitness and diet, says Madeleine Howell
The clocks have gone back, everyone is sniffling and sneezing, and the Christmas holidays are still a far-off beacon of hope. It’s enough to make you want to crawl under a duvet and hibernate for the next four months. Actually, make that eight.
The autumn slump is down to various factors: darker days mean the body produces less serotonin and, in turn, melatonin, which can disrupt the sleep cycle. A lack of Vitamin D from sunlight means sufferers of seasonal affective disorder (one in five Britons), in particular, are more prone to low mood and even depression. And we’re less likely to exercise, because it’s just not very enticing outside (anyone guilty of eating Maltesers and watching Netflix in the past week, say “aye”.)
So how do you keep on top of everything and avoid hibernation mode? We’ve asked the experts.
NURTURE YOUR MIND
Mind and body are interlinked, emphasises clinical psychologist Linda Blair, so look after your fitness, sleep hygiene and nutrition to bolster your mental strength.
If you’re feeling it’s all just too much, you’re not alone: “The lack of light means you get fewer endorphins and you have to get up at a time that jars with our biological clock. It makes you feel stressed, and raises your cortisol, so you feel more agitated,” says Blair.
“At this time of year, I see clients more frequently for ‘overload’. There are more demands on you now than in the summer: if you have children, there’s the school run, and at work, everyone’s raring for a fresh start and launching new projects. If you have an elderly relative, they’ll be getting cold and you’ll need to be taking responsibility for them.”
Relationships can also suffer at this time of year, because people are contained at close quarters, says Blair. “There’s less escaping any underlying problems and tensions, which can become amplified.” It builds up until
Christmas (infamously,
Add in some variety and mix it up with ancient grains such as buckwheat, amaranth, and quinoa.
the week before Christmas is a peak time for break-ups). Creating a “not-to-do list”, and cutting yourself some slack, can help ease the stress, says Blair: “Think about what matters most to you. Once a week on Sunday night, make a list of everything you hope to achieve that week, then rank them from most to least important. You’ll want to be sure you achieve your top five, but see if you can get rid of the bottom five.”
Blair recommends experimenting with mindfulness techniques, and 10-minute power naps. “You need to be alone, but you don’t have to lie in bed – on the floor is better because you’re less likely to go into a deep sleep. Breathe slowly and evenly, in through your nose and out through your mouth, and just let your mind be quiet.
“You can do it any time of day to refresh and rejuvenate yourself and
help you to figure out what to cut out. Autumn and winter is a fallow, restorative time; look at the plants – they’re quiet now, their leaves are gone, they’re not producing anything, they’re just waiting – gathering their energy ready to produce better things.”
REFINE YOUR WORKOUT
Personal trainer Matt Roberts sees autumn as a time to reset your fitness regimen: a chance to entrench good habits before the onslaught of Christmas. He says the adage that summer bodies are made in winter is true. “Focus on building up your base-level fitness so that when spring rolls around again, you’re ready.”
He suggests at least four vigorous exercise sessions per week, to the point of sweaty breathlessness. “It’s a good time to work on cardiovascular fitness, which can help the body to adjust to disrupted serotonin,” he says. “
“Getting more oxygen circulating around your body can also help to energise you. In interval training, try slightly longer intervals to develop stamina. Perhaps get your heart rate up for 60-90 seconds, then a short rest, rather than 20-30 second blasts.
“Combine that with longer endurance sessions – whether for you that’s a 10km run or a 20km bike ride – for that elongated feel-good factor you need when there’s less daylight.
“Stretching and mobility work is key at this time of year; we get stiffer as it gets colder. Heat is beneficial for the muscles: treat yourself to a sauna and steam to increase circulation, mobility and recovery.”
Roberts says targets help motivation: “If it’s a 5km challenge, aim to see a doable 5pc or 8pc time improvement in two to three months.”
BALANCE YOUR DIET
“People tend to reach for highercalorie, higher-fat and higher-sugar food over the winter months,” says registered dietitian Helen Bond. “But we aren’t hibernating animals: we have a supply of food year round.”
Now is a good time to check your diet is balanced, without too many fatty, processed and sugary foods.
“Go for slow-release carbohydrates [wholegrains with a lower glycaemic index], which should make up about 50 per cent of the diet,” says Bond. “As well as wholegrain bread, pasta, rice and oats, add in some variety and mix it up with ancient grains such as buckwheat, amaranth and quinoa. Not only do they help to keep your mood buoyant, but they also provide slow-release energy throughout the day.”
Cravings for comforting stews are no bad thing: Bond recommends 70g of red meat a day, but slow-cooked one-pots can be bulked out with seasonal vegetables, such as kale and root veg, or kidney beans and barley.
Eating regularly keeps mood and energy levels up. Bond says: “A good blueprint is to have 400 calories for breakfast, 600 for lunch and 600 for dinner. Not only do you avoid spikes and dips in blood sugar, you maximise the opportunity to get plenty of nutrients, vitamins and minerals.”
Iodine, iron and B vitamins are crucial examples. “Iodine is needed to make thyroxine, a hormone that controls our metabolism – and a sluggish metabolism can make us feel worn out,” says Bond.
“But 5pc of women and 9pc of men aged 19-64 have low intakes. Avoid deficiency by including iodine-rich foods in your diet, such as milk and dairy, fish, fortified plantbased milks, eggs, meat and poultry.”
B vitamins help your body release energy from food, and iron is essential to prevent energy-zapping anaemia. You’ll be raring to go by party season in December.