Indian Summer as a resource for mental health. Recommendations from the 112 Service psychologists
Autumn is a transitional season that is associated for many not only with the beauty of nature, but also with a deterioration in well-being. During this period, the number of calls to emergency services, including the 112 Emergency Call Service, traditionally increases. However, at the beginning of autumn, a special period called Indian Summer begins, which can be used as a natural resource for strengthening health and preventing complications. We will share how to spend the autumn days productively and maintain good well-being.
Why does autumn complicate mental and physical health?
With the approach of cold weather and a decrease in daylight hours, many people face the so-called seasonal affective disorder (SAD): increased anxiety, depression and exacerbation of chronic diseases (hypertension, cardiovascular pathologies, etc.). The main reasons for such changes:
decreased levels of sunlight, which disrupts the production of serotonin and vitamin D;
lower temperatures and increased humidity;
reduced time spent outdoors and decreased overall physical activity;
increased psychological stress due to changes in circadian rhythms.
Indian summer is a natural antidote to autumn blues
Indian summer is a short period of warm and sunny weather in early autumn. This time is an important resource for promoting psychological and physical health for the following reasons:
Sun and vitamin D: Increased sunlight promotes the synthesis of vitamin D and serotonin, the hormone of joy and calmness, which helps to combat depression.
Fresh air and nature: Walking in nature reduces the level of cortisol (a stress hormone) and restores psycho-emotional balance.
Bright colors and aesthetics: The autumn palette stimulates positive emotions and inspires.
Psychological exercises to support mental health
Psychologists of the Service-112 recommend including simple exercises in daily practice that help reduce stress and increase emotional stability.
1. Walking with mindful contemplation. Set aside 20-30 minutes for a walk in the park or forest. During the walk, carefully observe the details - the colors of the leaves, birds, smells. The exercise helps to "ground", to shift attention from anxious thoughts to the present moment.
2. Breathing practice "4-7-8". Sit comfortably, close your eyes. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 4-5 times. This exercise helps to relieve tension and improve your emotional state.
3. Gratitude journal. Every evening, remember at least 3-4 events for which you are grateful today. Focusing on the positive helps reduce anxiety levels and improves your mood.
4. Visualization of sunlight. Sit in a comfortable position, close your eyes, and imagine the warm sunlight penetrating your body, filling you with energy and tranquility. This exercise promotes relaxation and emotional restoration.
5. Creating colorful images. Admiring the autumn colors and vivid images can improve your mood. Try creating an unusual autumn bouquet or arrangement at home using autumn flowers, leaves, and vegetables, which will bring you joy with their colors and unique scents during the cloudy and gloomy weeks, reminding you of the pleasant moments of autumn.
In the State Budgetary Institution "Service-112", it has already become a good tradition to decorate the premises with colorful compositions in different seasons and photographs created by the Service's employees to create a positive emotional atmosphere and reduce the stress levels faced by the specialists.
Indian summer is a unique natural resource that helps to mitigate the negative impact of the autumn season on mental and physical health. Using sunny days for walks, performing simple psychological exercises, and creating autumn compositions and still lifes can help maintain emotional balance and improve overall well-being. Taking care of oneself during this period can help prevent the exacerbation of chronic diseases and manage seasonal depression.
Let this autumn bring you inspiration, bright hopes, and warm smiles. Enjoy the beauty of golden leaves, the rustling of foliage beneath your feet, and the vibrant colors of nature.