Overcoming the autumn spleen is not so difficult. To do this, we recommend eight simple tricks.
1. Get a cat
Have you long dreamed of a purring warm lump? Here's a sign for you! Cat - the best medicine from any sadness, and without a cat, life is not at all the same, especially in autumn.
If you prefer to relax under a warm checkered blanket, a purring mini-tiger will complement this measured idyll in the best possible way. And if you take a cat from a shelter, karma will be favorable to you until the end of autumn. Good deeds warm better than any scarf.If you are an active and active hipster, get your cat Instagram, because everyone loves cats.
2. Buy a stupid scarf
Speaking of scarves. Who said it's time to change into gloomy brown things in autumn? The dimmer outside the window, the more fun the wardrobe should be. Buy a beautiful, bright, crazy, soft and expensive scarf! Let it be the main accessory of autumn. Such that passers-by turn around with a frozen question in their eyes: “Did I really just see THIS?”. And silently envied your courage and carelessness a little.
3. Give gifts
Do you love receiving gifts? Everyone loves! Why not make happy loved one inexpensive, but a nice little thing? To present cute mittens to an eternally freezing girlfriend, to present a new cup to an employee instead of his old one, with a gap, to hand over a bunch of yellow leaves to passer-by girls. And be sure to write your mom a postcard about how you love her and that she best mom in the world.
Dayne Topkin/Unsplash.com4. Boil (and drink) mulled wine
Getting drunk in sadness is not a good idea. But a glass of mulled wine in the fall is so good that we couldn't resist adding it to this list. Take a thick, sweet, fragrant, slightly tart red wine, cut ripe citrus fruits, simmer the drink over low heat in an enamel saucepan. Be sure to add a few cinnamon sticks and cardamom. Buy a couple of those same mulled wine glasses and drink with a sweetheart person.
5. Watch stupid talk shows
It is not customary to talk about this, but if you turn on a talk show and start watching with one eye, then time will fly by unnoticed. Get out of my head unpleasant thoughts along with sorrows, and the hand itself will reach out to turn on the next video.
But the next day the gym! And arthouse.Once a week, in the saddest moments, it's really great to order a huge pizza and turn on silly tear-jerking programs.
6. Take pictures among the yellow leaves
The right way, tested for years and generations. It is better to take a professional photographer for a photo shoot, or at least a person with straight arms and a good camera. Dress brightly, find a huge park with beautiful forged lanterns and benches. Collect a bouquet of leaves, throw them up, fool around like a child and have fun. Put the result of the photo shoot on the avatar in social networks, anger the snobs with this.
7. Do Surya Namaskara
A scary name, but nothing illegal in it. This is just a set of exercises that awakens, invigorates and energizes for the whole day better than any coffee. Perform it immediately after waking up, drink a glass of warm water with lemon. After that you will be ready to positive perception the darkest weather.
Christopher Campbell/Unsplash.com 8. Drink cocoa with marshmallows
Heavy artillery in case all else fails. Not a single spleen has resisted cocoa yet. Pour a chocolate drink with snow-white, slightly melted marshmallows into a new red cup, and good mood you are provided. It is best to fix the fight against autumn spleen with a sweet chocolate-marshmallow kiss.
Bright autumn to you with unforgettable impressions. Don't forget to take pictures of your best moments!
And what are your ways of dealing with the autumn blues?
In autumn, people often complain about a bad mood that seems to arise for no reason. Many associate a dull, gloomy state with the time of the year, in their opinion, "the most disgusting of the year." Even the name of this problem has been coined - autumn melancholy, which you need to get rid of as soon as possible.
Causes of blues
The main reason for the autumn blues should be called your own mood. Many set themselves up for the blues even on hot, warm days, sighing every now and then: “Autumn is coming. Again, the nasty blues will pile up. That is, there is a negative programming of the body for the arrival of autumn.
Such people, unfortunately, do not see anything good in autumn. Cold mornings, rains, dampness, dark evenings - this is the standard set of descriptions of autumn.
Set yourself up for positive, and you will suddenly discover another autumn for yourself − fabulous beauty changing clothes almost every day. No matter how much we love summer, but as many bright colors as Indian summer gives us, even it cannot give!
It is much easier to breathe in autumn, because the air is not as dry and hot as in summer. Walking on an autumn day is much more pleasant than on a hot summer day.
The abundance of vegetables and fruits is another plus of autumn.
Of the minuses− short day, long evening, cold, sometimes wet weather. But even in these minuses you can find pluses. In autumn, we are more at home, which means that we can slowly do things that have long accumulated: put things in order in the closets, wash everything that we could not wash in a hurry in the summer. If the autumn melancholy is really stuck, take care of the repair. Such a choice will leave no time at all to stare gloomily out the dark window. Often the time for this activity flies so quickly that you can come to your senses only on the eve of the New Year!
Vitamins can help the body get rid of the autumn blues. Of course, on cold days you want hearty food, but if you focus only on meat fatty foods, sweet confectionery, you won’t be able to cope with the blues. A bad mood is guaranteed, plus a set of extra pounds. It has been proven that in autumn people gain 1 or 2 kg of weight.
Causes bad mood often rooted in poor digestion. Almost everyone who complains about the autumn blues, at the same time complain about hair, bad sleep. They agree to take pills for good stomach function, for sound sleep instead of adjusting the diet.
Eat more vegetables and fruits, please yourself with a variety of salads, but remember the compatibility of products. Incompatible products cause in the body the formation of toxins that adversely affect health, which does not add to a good mood.
Don't mix fruits and vegetables. Do not cook dishes that suggest using fruits and vegetables, meat at the same time.
Fruits are digested much faster than other foods. Therefore, having often eaten such a mixed dish, after about half an hour, fatigue, headache, and bloating suddenly pile up. After all, fruits have already been digested, but vegetables and meat have not yet been digested, as a result, toxins begin to be produced that poison the body.
Lots of apples in autumn . It's very valuable useful product, rich in vitamins, which will help get rid of the autumn blues. But remember that an apple eaten immediately after a meal will be harmful instead of good, as it will be digested faster than other food and the process of fermentation and gas formation will begin.
Make it a rule to eat an apple at least half an hour before meals. Get rid of the wrong habit of eating fruit for dessert. Eat them as a snack or before meals.
Do not get carried away with fatty foods, as they are the main culprit in bad mood and drowsiness. Refuse sausages and sausages, do not drink sweet sparkling water.
In autumn, fruit drinks from frozen berries or lemon, herbal teas will come in handy.
Many people harvest herbs and other greens in the summer, freeze berries “for the winter”. So, if the autumn melancholy has captured, take out your supplies and cheer up the body, this will help to overcome the dull melancholy faster.
Pamper yourself with good chocolate, marshmallows, marmalade.
We fight the blues with dried fruits
Eat dried fruits . . If you eat 10 dates daily, you can fully meet the body's need for copper, magnesium, sulfur, get half daily allowance iron and about a quarter of calcium. Dates are a powerful detoxifier that removes salts heavy metals from the body.
Dates can replace fruit, drink, food, sweetness and medicine at once. To get rid of the autumn blues, this is just what you need.
Take dates to work, eat them instead of a snack or afternoon snack and get in a good mood.
Important! If you eat dates, do not eat other dried fruits that day, as excessive consumption can cause weight gain, because dried fruits contain sugar.
Should know: if after eating you suddenly feel like sleeping, fatigue has piled up, then the food was wrong. Review the diet, remove foods that are bad for well-being.
Fresh air is everything!
Ventilate the room! The cold season is not a reason to stop the admission of fresh air into the room. Often autumn drowsiness, and with it the spleen, pile on people due to lack of oxygen, fresh air.
Take it easy on the constant access of fresh air. Often those who catch cold and get sick are people who do not ventilate the premises, who are afraid of drafts. No need to sit down open window, freeze. Beds, sofas, armchairs should not be placed near the window or balcony, although this is now very welcome by modern designers. Sleep with the window open in any weather. Sleeping in a stuffy unventilated room contributes to heavy sleep and awakening, poor health in the morning.
Try not to go to bed too late. Lack of sleep has a negative effect on well-being and mood. Psychologists advise you to prepare some surprise for yourself in the evening for an easy awakening. It can be a good new face cream, a new blouse, perfume, even a cake for breakfast (sometimes, without fanaticism)!
The reason for the autumn blues can also be the lack of warm shoes and clothes. Take care of your wardrobe in advance so that when cold days come, you will be dressed according to the season. Of course it will add to the mood. beautiful clothes and shoes in which you want to “appear in people” as soon as possible!
Get rid of the autumn blues . , lack of sleep, feeling unwell. Eat more vegetables and fruits, ventilate the room, indulge yourself with all sorts of amenities, walk in the fresh air and don't mope!
Autumn time brings sadness to many, and sometimes just imaginary longing. It seems that summer is over, which means that there are fewer pleasant actions. Someone sincerely feels a sense of oppression, while someone succumbs to the general mood and also begins to mope. Photo from my
In fact, autumn is the same regular season as all the others. This is a fact and we cannot change it. Of course, with the advent of coolness, you need to cheer up your body with various vitamins.
But let's talk about ways that will give a positive attitude for a long time and help you accept and love the beautiful autumn!
Mood.
Everything is in our head. And our attitude is no exception. How we relate to certain changes directly affects our mood. In autumn, many people notice a decline in energy, heightened feeling anxiety, fatigue, devastation. But all these sensations can occur at any other time of the year.
In the summer, due to the warmth, the many entertainments and the long daylight hours we don't give these thoughts great attention we put them off for later. It seems that with the departure of the summer time, some kind of happiness ends. But in fact, with the onset of autumn - everything is just beginning! Nature is being renewed, playing with bright colors, so why shouldn't people renew their thoughts and energy? Even on a cloudy autumn day, you can have a comfortable time, you just want to!
Having accepted and fallen in love with autumn with all its differences, your mood will not depend on this factor and will lead you to harmony with yourself and with nature! 
Photo from my
Dream. Make plans.
Autumn - perfect time in order to sit down and think about what you want in the near future. How do you see the coming year?
Buy beautiful notebook, such that it was pleasant to hold in hands. Write down your ideas and plans there. Visualize every detail. This should cheer you up in those moments when melancholy and sadness creep up. You can even make a collage of cut out pictures (you can find them in old magazines and newspapers). It will distract you and occupy your leisure time. Time runs faster than we think. And autumn is not forever. Customize positive tone in your head and every time you return to your dreams and plans when you want to feel sad.
Surround yourself with interesting information.
good helper in this case are books. They can be purchased online or borrowed from the library. Choose the genre that suits you. Do not rely on the opinions and advice of others. If the book impresses you, it will allow you to plunge into interesting world, will distract from sad thoughts and make you think. Your evenings will not be gloomy, but rather become cozy while reading an interesting book.
If reading books doesn’t give you pleasure in principle, consider taking some evening courses. For example, you can study foreign languages. Or choose a different course. Anyway, new information will make your brain think not only about cold and slush, but also about something interesting and useful!
Well, if you can combine both books and any courses, your leisure time will definitely not be boring!
Think of an action.
In autumn, do not neglect walks in the fresh air. More precisely, they should be mandatory. Of course, in the summer we do it with great pleasure, because both the weather and the atmosphere are conducive to this.
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But do not forget that in addition to coolness, autumn gives us a riot of bright colors. This time gives us the opportunity not only to take a walk, but also to spend time with benefit.
On the Internet you can find a lot of information about various fakes and decor items. So, you can go to nature to collect the necessary equipment. Be it cones, acorns or branches. A walk backed by some idea will charge and inspire you. And, most importantly, it will be very useful for your body.
If no one keeps you company, it’s still worth going for a walk. Remember the saturation of autumn colors and go ahead - photograph nature. Remember that even on a cloudy or cool day, you can make a magical and beautiful shot.
Participate in marathons.
Photo from my
Accordingly, you can find some interesting autumn marathon and take part in it. Performing tasks, communicating with other people, being inspired - this is exactly what will cheer you up and have a beneficial effect on your autumn period.
Spa treatments, shopping.
With the onset of any season, it is recommended to buy at least one new thing. It would seem a trifle, but it can still cheer you up! How nice it is to put on a new cozy sweater in the fall or try on a beautiful headdress. And new Underwear so generally able to awaken all your energy, regardless of the weather. Positive emotions are what we simply need in the autumn period!
Do not forget about the Spa-procedures, which you can go to in the company of a girlfriend. Relaxation, pleasant conversations,
phytobarrels - all this is useful for both physical and state of mind. You can track the promotions of various Spa-centers and thereby increase the number of trips to such establishments.
So, in order to defeat the autumn blues, you first need to demolish the settings in your head. Autumn is not cold and bad. Autumn is the beginning of something new, a period when you can calmly sit down and think about plans for the near future.
Read books, attend various courses. On the Internet you can find information about free events. These actions will distract you from the dullness of autumn everyday life. Moreover, you will get a lot interesting information and make good use of your time.
Make time for autumn walks. Think of actions. Freshness of the air physical exercise and creative inspiration able to energize for a long time.
Accept Active participation in autumn marathons. Thus, you will expand your circle of communication and distract from sad thoughts.
Do not forget about pleasant shopping and Spa treatments. Sometimes, in order to cheer up, you just need to dilute your wardrobe with some new thing.
Overall, autumn time not as sad as it seems. positive attitude and more action is the main guarantee of the fight against the autumn blues. 
Photo from my
So the warm, bright and colorful summer is over. " sad time, eyes charm "... This line from the verses of the classic most accurately characterizes the aching melancholy that we experience in the last autumn month. In anticipation of prolonged cold weather, many of us are prone to bouts of blues and apathy. Psychologists say that such manifestations are especially characteristic of sensitive and emotional people, subtly feeling the biorhythms of nature, leaving for winter rest.
How to overcome despondency, sadness, melancholy, negative thoughts and tune in a positive way, without resorting to medicines- antidepressants? Here's what they advise experienced psychologists to my patients complaining of autumn depression.
Walk outdoors as much as possible
Nothing “winds the head” and relieves stagnation like being in the air. While walking and playing sports, endorphins are produced in the body, which are responsible for mood and emotional background. Take an hour-long walk at your own pace every day, inhaling the delicate fragrance autumn foliage and rain, and in a week your condition will improve significantly.
Walk with friends and alone, with children and pets, in autumn forest, a nearby park or square, be sure to visit Botanical Garden and admire exotic plants and fall flowers.
Rest your soul on the desert alleys, enjoying peace and tranquility. Feed the pigeons while watching the lively birds snatch the bread crumb. Immerse yourself in the state of contemplation of nature, which has been and remains the best healer.
Devote a weekend or vacation to your favorite hobby
If you are a fan of "silent hunting", then it's time to go to the forest for mushrooms. Healing air, saturated with phytoncides of coniferous plants, improves the condition of the respiratory and nervous systems. And the discovery of mushrooms hidden in the most unexpected places, causing genuine delight, is the best cure for depression.
Not better holiday and relaxation for fans of fishing than gatherings with a fishing rod near the river and lake and throwing spinning rods from the shore or boat. Go fishing with friends or on your own, enjoy the autumn bite, at the same time delighting the household with delicious and useful booty- catch.
Have a picnic in the country, kindle a fire, grill meat and barbecue, devote time to active ball games, badminton, a flying saucer with the kids, ride down a hill or swing on a swing, remembering your childhood. All this time you will communicate with your loved ones and relax morally, freeing yourself from stress and negativity, and invigorating autumn air will be a pleasant bonus that improves well-being and cleanses spiritually.
Fans of bath procedures are advised to visit the sauna or the Russian steam room. Steaming with birch or oak is not only relaxing, but also guaranteed to bring positive emotions. And even better if you combine a trip to the country, fishing and a visit to the bath. A short rest in a sanatorium, at a camp site or in a spa center outside the city will help get rid of the blues.
aromatherapy
Did you know that inhaling the healing vapors of some essential oils relieves depression and relaxes? Saturate the air in your bedroom, living and working spaces with the help of an aroma lamp with the smells of citrus, lavender, juniper, rosemary, geranium, ylang-ylang, sandalwood, patchouli. Wear kuramic pendants with these scents.
Strengthen the body and nerves with B vitamins, which are rich in honey and bee pollen
Significant assistance to the nervous, cardiovascular and immune system has a monthly intake of bee pollen (bee pollen). It contains a lot of B vitamins that improve conductivity nerve impulses that support the cognitive functions of the brain and 
responsible for the beauty of the skin, hair and nails.
The product is also rich in carotenoids, other vitamins and vitamin-like compounds, trace elements, enzymes, antioxidants, amino acids, phospholipids, nucleic acids, phenolic elements and substances with antibacterial properties.
Take every morning, on an empty stomach, 20-30 minutes before breakfast, a teaspoon of pollen, along with the same amount of natural honey, dissolving the product in your mouth until completely dissolved. After a monthly intake, take a break of 3-4 weeks and, if necessary, repeat the course in winter or spring.
Enrich your diet with antidepressant foods
According to experienced nutritionists, in the autumn it is necessary to include a number of products in the daily menu, biological substances which stimulate the production of serotonin - the "hormone of joy" - by the body. It's about about bananas, grapes, ice cream, dark chocolate, nuts, marmalade, dried fruits, seeds, halva, bee products - honey, royal jelly, bee bread.
How do you deal with autumn bouts of melancholy? Share your recipes in the comments below. Let your mood be equally rosy at any time of the year!
The information is provided for informational purposes only. Any treatment, like diets, should be carried out only as prescribed by a specialist and strictly under his supervision.
Psychologist's page: HOW TO CONQUER THE AUTUMN Spleen Everyone habitually associates it with seasonal cooling and a decrease in daylight hours. Only the latter has been scientifically proven. So at the very least, add more light and movement to your daily schedule. Psychologist Pavel Alfimov will tell about the features of the dark period of the year and ways to survive it without loss. “When the days get so short that I have to leave for work in the dark and come back at dusk, it's like I'm hibernating,” admits 27-year-old Alina. - With difficulty I force myself to get up in the morning, and in the afternoon I feel sleepy. Everything annoys me, and the most unpleasant thing is that I eat something all the time. Alina's feelings in the autumn-winter period are shared by about 10% healthy people in different countries. Once upon a time in the old days this depressed state was called the autumn blues, today it is called seasonal affective disorder (SAD) or winter depression. “Most of us don’t even notice the seasonal mood swings, but some of us can no longer cope with the usual stress. They feel sad and depressed, easily offended and worried about trifles. However psychological manifestations may not be as noticeable as physiological - lethargy, increased appetite and drowsiness. By the way, with classical depression, the patient, on the contrary, loses sleep and eats worse. If these symptoms are observed for at least two weeks, we can talk about seasonal disorder. Why is the mood unstable in autumn? According to statistics, SAD is most often affected by women who live far from the equator. After all, in northern latitudes in the autumn-winter period, the day becomes noticeably short, and with a shortage sunlight, in fact, the occurrence of the disorder is associated. “We feel the change of seasons first of all ... with our eyes,” the expert explains. - decreases in autumn bright light that enters the retina of the eye, and paths stretch from the retina to the suprachiasmatic nucleus in the hypothalamus - the main generator of circadian rhythms. This core controls the secretion of melatonin, the sleep hormone, and synchronizes the work " biological clock» organism. During the dark months of the year, melatonin is produced in excess, and that is why we feel lethargic and overwhelmed even during the day. But serotonin - the "hormone of joy" responsible for mood stability, which is exactly what we need during the day - is formed much less. All this disrupts our circadian (daily) rhythms and disrupts work. nervous system. In young people, due to the greater plasticity of their brain, circadian rhythms even less stable, and this, apparently, is the reason for their special vulnerability. According to one of the theories, the homeland of our ancestors is the savannah, African steppes, that is, latitudes closer to the equator “In general, it is not very physiological for a person to live in northern latitudes. There is a theory that the homeland of our ancestors is the savannah, the African steppes, that is, latitudes closer to the equator. And our brain is evolutionarily tuned to perceive a lot of light. In fact, it is adapted to life in conditions of constant summer. Hence the conclusion: the higher geographical latitude the higher the risk of SAD. This fact, by the way, is clearly confirmed by the data large-scale study held in the USA. Analyzing the well-being of the inhabitants of the northern and southern states, psychologists recorded only 2.8% of residents with symptoms of SAD in sunny Florida, while in Alaska there were 8%. In Russia, this issue has not been studied, but it can be assumed that the difference between the conditional Anapa and Norilsk will be about the same. Dark or cold? Having parted ways with a rainy and cold summer not so long ago, we are speculating that the absence of the usual heat and the transition from spring to autumn can exacerbate the symptoms of seasonal depression. Is it so? “The effect will not be as noticeable as we tend to think. Although it has been rather humid and cool this summer, overall daylight hours have been satisfactory, just as they should be in summer.” In most cases, seasonal disorder is treatable. “Of course, it is more comfortable for us to live in warmth, but the signs of seasonal disorder are associated precisely with a decrease in daylight hours, and not with a drop in air temperature,” the expert continues. Therefore, in principle, bad weather may create an additional unfavorable background, but the number of seasonal depressive episodes, most likely, will not change. Most often, seasonal fluctuations in mood and well-being do not poison our lives so much as to require the intervention of a specialist. But if you can’t work at all, don’t want to see anyone, accept psychoactive substances and feel complete hopelessness, it is worth contacting a psychiatrist. The fact is that in some cases SAD can be another (seasonal) episode of one of the serious diagnoses - recurrent depression (major depressive disorder) or bipolar disorder. Cheer up. Of course, not everyone is lucky enough to live near the equator. But there are ways to ease the symptoms of the autumn blues. Add light. To a person with seasonal fluctuations mood requires 10 times more light than the rest. Unfortunately, it is impossible to stock up on ultraviolet for the future - there is no cumulative effect in the sun's rays. Therefore, from the beginning of September until the end of winter, it is necessary to carry out insolation. It is best to walk outdoors with natural light. If this is not possible, turn on the fluorescent lamp every morning for 30–60 minutes. According to Boston professor of psychiatry Nassir Gaemi, this duration is most effective. Take vitamin D and melatonin. The skin also absorbs Sun rays, under their influence, vitamin D is formed in the body, which acts as an antidepressant and helps with sleep disorders. Its source for ultraviolet deficiency is fatty fish and nutritional supplements containing vitamin D. Melatonin preparations help regulate disturbed circadian rhythms, but they should be taken after consulting a doctor. Move. Get at least 30 minutes a day of aerobic exercise - cycling, running, swimming, dancing. Movement saturates the body with oxygen and increases overall tone. In most cases, seasonal disorder is treatable, it is especially useful to combine different ways, combining insolation with sessions of cognitive psychotherapy or taking medications. Don't expect it to go away on its own. Unless, of course, you are planning to move to the southern latitudes. Exercises to deal with the autumn blues Cognitive-behavioral therapy is very helpful in dealing with seasonal disorder. Patients with depression have extremely negative ideas about themselves, the world around them, and their future. These representations manifest themselves in the form of negative automatic thoughts, which are so fleeting that a person does not have time to realize them and takes them for the truth. clinical psychologist Julia Zakharova offers an exercise that will help you notice these thoughts and distance yourself from them. If you have a bad mood, remember when it started. What happened? For example, the situation: you remembered how you dropped your smartphone. Try to understand what thoughts this situation caused, what you thought before the mood deteriorated. How is the situation related to your personality, the attitude of others around you, forecasts for the future? For example, thoughts: “It’s always like this with me! Everything falls out of hand. If only I had bought the cover on time! Clueless!" Treat your thoughts with a share of sober criticism. Think about what facts confirm your thoughts, what contradict them? Do these thoughts help to cope with the problem, or, on the contrary, increase the feeling of hopelessness? For example, analysis: “I rarely actually break anything. Here is this smartphone and grandmother's mug. Self-accusations only make me upset, they don’t help me be more accurate.” Try to reformulate the thoughts from point 2 in a more realistic way. Avoid self-abasement, generalizations (everything, always, never), musts. Think about what you can do to improve the situation. For example: “Sometimes I can break something, just like other people. I'll buy a case and try to be careful." Author: Psychologist-psychiatrist Pavel Alfimov The article was prepared with the help of site materials.
