5 Proven Strategies to Boost Your Mood and Stay Balanced This Autumn

Key Takeaways

👉 Get Morning Sunlight: Even 5-10 minutes outside can help regulate your internal clock, boosting your mood and sleep quality. On cloudy days, aim for at least 15-20 minutes.

👉 Boost Vitamin D: With less sunlight, a Vitamin D supplement can help maintain mood and energy levels during the darker months.

👉 Stay Active: Engage in simple but meaningful activities like walking, cooking, or connecting with loved ones. These actions build resilience and lift your mood.

👉 Daily Breathwork: Just 5 minutes of focused breathing can significantly reduce anxiety. Emphasize longer exhalations for a bigger impact.

👉 Stick to a Routine: Establish a consistent routine using the VOS app to stay grounded. 62% of users report noticeable mood improvements within two weeks.

As we have transitioned into autumn, the days are getting colder and shorter. While Halloween’s thrills are fun, the seasonal shift can impact your well-being. Research indicates that reduced sunlight exposure, especially during fall and winter, can take a toll on your mood.

It’s a season where we often put on a brave face, but this year, let’s unmask your mind and get proactive about mental health. By building small, mindful habits, you can stay grounded and find balance even on the darker days.

We’ve got a few practical, science-backed tips for you to stay balanced this autumn!

Let’s dive into how you can put these tips into action:

1. Embrace Morning Sunlight

Less exposure to sunlight during shorter days affects your mood by disrupting your internal clock. On a sunny morning, aim to get outside for 5-10 minutes—use that time to walk, exercise, or simply enjoy your morning coffee. Even on cloudy days, there’s enough sunlight to make a positive impact, but try to extend your exposure to at least 15-20 minutes to maximize the benefits. If it’s dark when you wake up, turn on bright indoor lights and head outdoors once the sun rises. This simple habit helps set your internal clock, improving both mood and sleep quality

Think of it as charging your inner battery!

2. Supplement with Vitamin D

Since sunlight is the primary source of Vitamin D, shorter days can lead to lower levels. This vitamin plays a crucial role in regulating serotonin, often called the "happiness hormone." Low Vitamin D levels are linked to seasonal dips in mood, making supplementation a great strategy during autumn and winter. To keep your mood and energy up during the darker months, we suggest a daily Vitamin D boost.

Let it be a little sunshine in a bottle!

3. Stay Active and Engage in Meaningful Activities

It’s easy to retreat indoors when the weather turns cold, but staying active is key to improving mood and resilience. At VOS, we leverage an approach called behavioral activation to motivate you to engage in simple yet meaningful activities. Research supports that these activities, when combined with motivation and confidence, can significantly boost mood and overall well-being.

Whether it’s a walk in the crisp air, cooking a favorite meal, or calling a friend - each action counts!

4. Take 5 Minutes for Breathwork Daily

If you’re feeling stressed, short breathwork sessions can be highly effective. Our internal data and studies show that just 5 minutes of daily breathwork or mindfulness meditation can reduce anxiety and elevate your mood. One study even found that focused exhale breathings, which emphasizes longer exhalations, offers greater mood improvements compared to traditional mindfulness.

Taking a few minutes to breathe deeply is like pressing a “reset” button on your day.

5. Set a Routine & Stay Consistent with VOS

Consistency matters! Establishing a routine can help anchor you through the season. A good routine not only brings structure but also helps keep your mind and body grounded. Be sure to carve out time for both productivity and rest and we are here to help you. Our internal research shows that 62% of our subscribers experienced a noticeable improvement in mood by the second week of regular use. You can track your mood, access tailored activities, and integrate breathwork routines - all in one place.

The longer you stick with it, the more benefits you’ll see!

This autumn, keep your spirits high with these simple, proven strategies. Remember, we’re here to guide you through the darker days and help you find balance.