Whether you like it or not, autumn is here. Soon the weather will get colder, the leaves will die, and the nights will stretch longer than the days. Outdoor pools have closed and the holidays are coming. Another year is dying; that is just how it goes.
At least, that is the way autumn often is cast — as a time of aging and decay.
For many who struggle with seasonal depression in the winter months, autumn is when symptoms start to emerge. A few studies even suggest that if you are “ruminative” in the autumn, deeply preoccupied with your thoughts, you may be at more risk for winter depression.
Psychologists say feelings that often crop up in autumn stem from our discomfort with change and our uncertainty about what that change will bring. The melancholy we feel is a form of grief: mourning the lost sunlight, the ease of summertime, and the greenery that abounds during warm weather.
But it’s not all that bad!
Autumn also brings with it bright, brisk days, pumpkin patches, and cozy jumpers. Somewhere in the crunching leaves, crackling fires, and chilly air, you might discover a feeling of possibility, even electricity.
Intolerance of Uncertainty
Psychologists have found that the thought of change, the ending of one thing, the beginning of another and, yes, perhaps our own mortality, underlies a great deal of anxiety. Some struggle with “intolerance of uncertainty” more than others.
Lots of research has been showing that intolerance for distress, for discomfort, for impermanence, for uncertainty, predicts bad outcomes in the long run. But intolerance of uncertainty is changeable. One way to build tolerance is to lean into it — to cultivate uncertainty rather than running away from it!
Harvesting
Leaning into uncertainty means putting aside routines…
Cycle through a new area without a map. Set out during a lengthening autumn night to do some stargazing. Go for a walk on a day when it just might rain. You might get lost or soaked, or be unable to see any stars. You might feel uncomfortable or like you are wasting your time. But those small moments of uncertainty will build a tolerance or even appreciation for times when you don’t know what’s ahead and feel out of control.
Another strategy experts suggest for soothing seasonal anxiety is to step back and simply observe the world around you. Quietly sit on a park bench and watch a tree drop its leaves, for instance.
Weaving bigger themes of nature and purpose into quiet moments of meditation could help calm the sense of anxiety around short-term uncertainty, giving a broader perspective.
This kind of mindfulness has been shown to reduce stress and increase well-being. For some, practicing mindfulness can shift the big picture of how they see their lives. For most, it’s simply a useful tool to find a sense of peace.
It can also be about harvesting what has occurred in the year – what has this summer brought to you and your life? “Harvesting” means taking stock of the year (or years) behind you. And to do this, you must collect memories without judgment or self-loathing.
Ways to be mindful in the autumn and make the most of the season
There are lots of ways to live well in the autumn and connect with nature, so we’ve rustled up a few ways to get the most from the season. Bring on the woolly jumpers, snuggly blankets, autumn walks and hot chocolate!
1. Create leaf art
When you goes out on walks, collect interesting leaves in order to make beautiful wild leaf art.
Bring meaning to your walks by taking your camera out with you. Let your feet and creativity roam free!
3. Try mindful coffee drinking
One of the best things about autumn is that it gives an excuse to slow down and cosy up indoors. Stop to take a mindful coffee break – grind some coffee and pause for a mindful coffee break.
Autumn is when our forests and national parks come into their own, with misty valleys and vibrant foliage. If you’re not sure of where to go, take a look at these walking apps to search for routes in your area.
If you’re looking for the best places to see the autumn colours, check out these recommendations from BBC Countryfile magazine.
It’s really easy to fashion your own autumn wreath using leaves, twigs and plants from the hedgerow. Wire wreath frames can be bought cheaply from your local florist. To make your wreath, simply layer up your plants working around the edge so that each layer covers up the bottom of the previous layer. Add some rough twine for a rustic touch.
You don’t need to be an expert forager to try your hand at gathering edible plants while out on one of your walks. Blackberries can be safely gathered for crumbles, sloes make for great gin and rosehips can be used to make beautiful jellies.
It’s easy to bring nature into your home and create stylish decorations. Pine cones can be placed in a jar or bowl and used to give any room a natural vibe.
You don’t need to camp out in the woods with binoculars to appreciate wildlife – building a birdfeeder and hanging it up in your garden should be enough to get you hooked on birdwatching.
Forest bathing originated in Japan and is believed to have a range of health benefits, including reducing stress and anxiety. You don’t need any special equipment – just some sensible walking boots and plenty of time to enjoy your walk.
The autumn is the perfect time to cosy up and get crafting! These days it’s easy to teach yourself how to crochet or knit online, or you can find a course in your area.
11. Take a coastal stroll
There’s evidence to suggest that spending time by the sea can help us to feel calmer and even improve our sleep. Another great way to get more our of your coastal walks is to try beachcombing.
Sources: https://www.
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