Good Mood Tea: Your Natural Herbal Remedy for Fall Blues

As autumn ushers in cooler weather and shorter days, many people experience a dip in mood and energy levels, commonly referred to as the fall blues. While it's a natural response to the seasonal changes, there are numerous strategies you can adopt to lift your spirits and maintain your well-being during these months. Here are some effective methods to help you navigate through the fall blues:

1. Embrace Natural Light

• Maximize Sunlight Exposure:

  • Within the first hour: Get light on your face within the first hour of waking up (even through an open window) to set circadian rhythm.

  • Spend Time Outdoors: Take advantage of daylight by going for walks, gardening, or simply sitting outside during sunny periods.

  • Open Curtains and Blinds: Let natural light flood your living spaces to boost your mood and regulate your circadian rhythms.

• Light Therapy:

  • Use SAD Lamps: Specialized light therapy lamps mimic natural sunlight and can be particularly beneficial for those experiencing significant mood shifts. Aim for 20-30 minutes of exposure each morning.

2. Stay Physically Active

• Regular Exercise:

  • Boosts Endorphins: Engaging in physical activity releases endorphins, which are natural mood lifters.

  • Types of Exercise: Choose activities you enjoy, such as yoga, jogging, cycling, or dancing, to make exercise a consistent and enjoyable part of your routine.

• Outdoor Activities:

  • Connect with Nature: Activities like hiking, walking in the park, or playing outdoor sports not only improve physical health but also enhance mental well-being.

3. Maintain Social Connections

• Stay Connected:

  • Reach Out to Friends and Family: Regular interactions, whether in person or virtually, can provide emotional support and reduce feelings of isolation.

  • Join Community Groups: Participate in local clubs, classes, or volunteer opportunities to meet new people and build a sense of community.

• Plan Gatherings:

  • Host Events: Organize small gatherings, potlucks, or game nights to foster social engagement and create joyful memories.

4. Nourish Your Body with a Balanced Diet

• Healthy Eating:

  • Incorporate Nutrient-Rich and Diverse Foods: Incorporate a balanced diet in prebiotic-rich , omega 3-rich, fermented, polyphenol-rich, and tryptophan-rich foods to support overall health, mood, and energy levels. And, don’t skip a protein and fiber-rich breakfast!

  • Limit Processed Foods: Reduce intake of sugary snacks, excessive caffeine, and alcohol, which can negatively impact your mood and energy levels.

• Stay Hydrated:

  • Drink Plenty of Water: Proper hydration is essential for maintaining energy and cognitive function. Make your getting electrolytes, and try this amazingly high fiber, hydrating gel water recipe.

5. Prioritize Mental Health

• Mindfulness and Meditation:

  • Practice Regularly: Techniques like deep breathing, meditation, and mindfulness can help reduce stress and improve emotional resilience.

  • Use Guided Sessions: Utilize apps or online resources to guide your mindfulness practices.

  • Limit time in front of a device: No texts, emails, or social media the first thirty minutes of the day, allowing you to set your own intentions and keeping your nervous system in check.

• Journaling:

  • Express Your Thoughts: Writing down your feelings and experiences can provide clarity and emotional relief.

  • Gratitude Journals: Keeping a gratitude journal can shift your focus to positive aspects of your life, enhancing your overall outlook and increase gut health.

6. Establish a Consistent Routine

• Daily Structure:

  • Set Regular Sleep Schedules: Aim for 7-9 hours of quality sleep each night to support mental and physical health.

  • Create Daily Goals: Establishing small, achievable goals can provide a sense of purpose and accomplishment.

• Balanced Activities:

  • Mix Work and Leisure: Ensure your routine includes time for both productive tasks and enjoyable activities to maintain balance.

7. Engage in Enjoyable Hobbies

• Creative Outlets:

  • Pursue Interests: Engage in hobbies such as painting, knitting, playing a musical instrument, or cooking to divert your mind and foster creativity.

  • Learn Something New: Taking up a new skill or hobby can provide a sense of achievement and stimulate your mind.

• Relaxation Activities:

  • Read, Listen to Music, or Watch Movies: These activities can provide comfort and a break from daily stresses.

8. Practice Self-Care

• Pamper Yourself:

  • Spa Days at Home: Indulge in activities like taking a warm bath, using face masks, or practicing gentle stretching to relax and rejuvenate.

  • Aromatherapy: Utilize essential oils such as lavender, chamomile, or eucalyptus to create a calming environment.

• Set Boundaries:

  • Manage Stress: Learn to say no when necessary and prioritize activities that contribute positively to your well-being.

9. Seek Professional Help When Needed

• Therapy and Counseling:

  • Professional Support: If you're experiencing persistent sadness, anxiety, or other emotional challenges, consulting a mental health professional can provide valuable support and strategies.

  • Medication: In some cases, medication prescribed by a healthcare provider may be necessary to manage symptoms effectively.

• Support Groups:

  • Connect with Others: Joining support groups can offer a sense of community and shared understanding with individuals facing similar challenges.

10. Supplement Wisely

• Vitamin D:

  • Natural Deficiency: Reduced sunlight exposure in fall can lead to lower Vitamin D levels, which are linked to mood regulation.

  • Supplementation: Consider taking Vitamin D supplements after consulting with a healthcare provider to support your mood and overall health.

• Quality Herbal Wellness:

  • Restore Your Nervous System with Herbs: These types of remedies are incredible in their capacity to directly strengthen, tonify, and restore a nervous system that is depleted from long term periods of stress, lack of sleep, drug/alcohol use, and simply overall burnout. Consider reaching for these instead of an adaptogen as they can be quick energy fixes, and can actually enable people to further their burnout symptoms. For someone that’s truly burned out, consider combining adaptogens and nervine trophorestoratives.

  • Nervine Herbs:

    Ashwaganda (Withania somnifera)

    Borage (Borago officinalis)

    Calendula (Calendula officinalis)
Damiana (Turnera diffusa)

    Gotu Kola (Centella asiatica)
Holy Basil (Ocimum sanctum)
Lavender (Lavandula angustifolia)

    Lemon Balm (Melissa officinalis)
Milky Oats (Avena sativa)
Mimosa flower (Albizia spp.)

    Reishi (Ganoderma spp.)

    Lion’s Mane (Hericium erinaceus)

    Schizandra (Schisandra chinensis)
Skullcap (Scutellaria lateriflora)

    St. John’s Wort (Hypericum perforatum)

    Wood Betony (Stachys officinalis)

  • Good Mood Tea Recipe:

    Ingredients:

    1 tablespoon of Damiana*, Lemon Balm, Lavender, Holy Basil, and Chamomile

    4 cups of reboiled water

    Directions: Infuse for 15-20 minutes, covered. When ready, drink it all and reused the herbs for a second infusion later that same day. Incorporate daily into your holistic wellness routine.

    *Damiana should be avoided during pregnancy and in cases of heavy menstrual and uterine bleeding. This is due to it being a pelvic circulatory stimulant. It’s also important not to exceed recommended doses due to the toxicity of tetraphyllin B, a compound found in Damiana. Recommended dose: 1 heaping teaspoon of dried Damiana to 1 cup of water. Cover and steep for 10-15 minutes.