5 Easy Ways to Keep Your Chin Up This Fall

It happens so fast.

And all at once, summer collapsed into fall. ~ Oscar Wilde

Hello autumn. In my part of the world the leaves are changing colour, the days are shorter, the temperature is dropping. Fall can be a beautiful, magical time. For many though, it can be difficult to keep mood up.

The brain is significantly affected by the arrival of fall. The transition to autumn brings changes in daylight, temperature, and routine that affect brain functions and mental well-being. Shorter days and longer nights impact your brain's production of melatonin and serotonin, which regulate sleep and mood. The result can be lower energy, decreased focus, and seasonal affective disorder1. Also, the cooler weather and more time indoors can result in less physical activity and social interaction, which can elevate stress and impact mental wellness.

Here are 5 easy ways to “keep your chin up”:

1. Learn something new

It can feel like unwrapping a gift you didn't even know you wanted. For your brain it can be an exhilarating moment when curiousity intersects with opportunity. The list of things is endless: learn a new language, try a new recipe, master a musical instrument, a memory/brain hack. Learning new things keeps your brain engaged, and your spirits high. As Carl Sagan once noted, “The brain is like a muscle. When it is in use we feel very good. Understanding is joyous.”

2. Exercise at least 20 minutes a day

Physical activity is one of the best mood elevators around. Notice the difference a brisk 20 minute walk outdoors makes. Even better if it is in a green space.

3. Have a ritual or two

One of my favourites is a cup of tea with my novel for 20 minutes. When you do something you love it's hard not to feel grateful. This can lead to better mood and sleep!

4. Do something impulsive

Try to do something unplanned and spontaneous at least once a week. Go to a museum, call an old friend, grab a basketball, eat something you love .... The brain thrives on novelty.

5. Take a play break

As the saying goes, we don't stop playing because we get old. We get old because we stop playing. Schedule play. Plug it in. Otherwise, the tyranny of the urgent can crowd it out.

Remember, changes in mood are a normal part of life's ebb and flow. Embrace change. It's good for your brain.

This article was first published in Terry Small's Brain Bulletin newsletter.