- Mental Health Tips for Autumn
- Daily routines can help you manage your mood
- Fall Health Tips for the Entire Family
- Setting Up a Routine
- Spending Time Outside
- Staying Active
- Eating a Brain-Healthy Diet
- Making Time for Yourself
- Balance your diet
- Maintain your vitamin D
- Get cosy and comfy
- Don’t let the cold hold you back
- Listen to what you need
- Lean into the season
- Manage your stress
- Eat well
- Keep active
- and know when to slow down
- FAQs about: mental health tips for autumn
Are you feeling overwhelmed by the transition to autumn? Don’t let the season bring you down. You can use these simple techniques to help you make the most of the fall and maintain good mental health.
Quick facts: Mental Health Tips For Autumn
- ✅ According to the American Psychological Association, 1 in 5 U.S. adults experiences mental illness in any given year. (American Psychological Association)
- ✅ The Centers for Disease Control and Prevention (CDC) has reported that 1 in 10 adults in the U.S. experiences depression. (Centers for Disease Control and Prevention)
- ✅ The World Health Organization estimates that as many as 350 million people are living with depression around the world. (World Health Organization)
- ✅ Seasonal Affective Disorder (SAD) affects 10 million Americans, according to the National Institutes of Mental Health (NIMH). (National Institutes of Mental Health)
- ✅ According to a survey by the American Psychological Association, 64% of U.S. adults find it difficult to get the mental health help they need. (American Psychological Association)
Mental Health Tips for Autumn
The Autumn season can be a difficult time for many people’s mental health. With the changing of the leaves and the colder weather, it can be hard to feel motivated, happy, and relaxed. However, there are certain strategies that can help you stay mentally healthy during this season.
- Start by creating a routine that works for you – exercise regularly or take up a new hobby like hiking or painting to keep busy.
- Make sure to get enough sleep and eat nutritious meals to keep your energy levels up.
- Spend some time outside each day in nature – this will help to reduce stress hormones while also boosting endorphins and serotonin levels.
- Lastly, make sure to prioritize self-care; practice meditation or yoga as well as indulge in activities that bring you joy such as listening to music or watching a movie.
These practices will ensure that your mental health is taken care of during this difficult season so that you may make it through with better resilience than before.
Daily routines can help you manage your mood
Daily routines can be a great way to stay mentally healthy and cope with the changes and stress of the autumn season. Establishing a daily routine to help and maintain good mental health should include:
- Getting up at the same time each day
- Engaging in some form of physical activity
- Eating regular meals
- Changing into day clothes as soon as you get up
- Spending time relaxing with friends or family members
- Engaging in meaningful activities such as reading or exploring hobbies
- Going to bed at the same time each night
- Managing stress and negative thoughts by avoiding rumination
By implementing a daily routine that focuses on self-care activities such as relaxation techniques (yoga, meditation), getting adequate sleep/restful naps throughout the day can help keep your moods stabilized. Additionally, eating nutritious balanced meals throughout the day can also help you maintain better mental health. Cooking yourself a nice meal is always a great way to relax and stay focused on taking care of yourself.
Set up a routine for yourself
Creating a routine for yourself when the days get shorter and colder can be a great way to stay on top of your mental health. This can involve activities such as:
- Getting up at the same time each day.
- Making sure to incorporate physical activity into your daily routine, such as going for a walk or doing yoga.
- Creating space in your day to spend quality time with friends and family.
- Creating a gratitude journal to jot down three things you are grateful for each day.
Having a routine can help establish some consistency in your life and alleviate stress as it lessens the amount of decisions you have to make on a daily basis. Creating simple habits that involve healthy coping skills is key in helping manage how you feel this autumn season.
Spend some time outdoors every day
Getting some fresh air and sunshine can do wonders for your mental health. It has been proven to reduce anxiety and depression symptoms, as well as boost your mood. During the autumn season, it can be especially beneficial to spend some time outdoors each day. Taking walks or bike rides in nature can help you appreciate the beauty of the changing season.
If you don’t live near a park or natural area, try taking a drive through the countryside and stop for a picnic lunch at one of the local parks. Eating outdoors can also be calming and enjoyable, allowing you to get away from screens and distractions for an hour or more each day.
When selecting food to bring along with you, make sure that it is something nutritious that will give you energy throughout your outdoor adventure. Eating before and in between drinks will help prevent dehydration and other issues associated with over-imbibing alcohol during the fall season.
Set regular times for a few key activities each day
In order to keep your mental health optimized during the fall season, it’s important to schedule some key activities that are meaningful to you. Setting regular times with yourself allows you to honor the commitments you’ve made with yourself and allows your brain and body a chance to settle into a rhythm.
You can set regular times for exercise, meditation, reflecting on what is most meaningful in life, or even just being in nature each day. Not only can this help reduce stress levels but it can also help you keep perspective on what is important in life.
As autumn continues and things move faster around us it can be easy to get lost in the busyness of everyday life. Having a few key activities set into our daily routine each day is essential for keeping our mental health on track and allowing us a chance to slow down and take stock of what’s really important:
- Reflecting on what is most meaningful in life
- Being in nature
Eat meals at the same time every day
Eating meals at the same time every day is an important part of managing your mental health. It’s not only a healthy habit, but it can also help you maintain your energy levels and ward off fatigue.
Eating at the same times each day can provide your body with consistent fuel and nutrition over the course of the day, and can also provide comfort and structure to your daily routine. Eating regularly will help ensure that you get enough calories, vitamins, minerals and healthy fats each day to give you energy for activities. Additionally, it will help to manage anxiety and depression by providing adequate nourishment to the brain.
Eating meals predominately in the morning when you wake up and in the evening before bed are great ways to regulate your daily meal times.
Connect with friends and family
The fall season is a great time to connect with friends and family. As the weather gets colder, it can be harder to find motivation to go outside and socialize, but getting together with loved ones can help lift your spirits and give you a boost of energy.
Planning activities such as potlucks or game nights are fun ways to stay connected. And if you’re unable to meet in person due to current health guidelines, consider scheduling virtual meetings or hosting online parties using video chat platforms. Doing so will allow you to stay connected without having to physically be there and put your mental health first.
Connecting with loved ones can also help remind you that you’re not alone – they are there for support whenever you need it.
Avoid naps during daylight hours
As the fall season approaches and the days become shorter, it becomes harder to adjust our body clocks to a consistent sleep schedule. However, napping during daylight hours can worsen insomnia, making it increasingly difficult to fall asleep at night.
Instead of taking a quick nap during the day, try changing your daily routine to include more physical activity and time in bright light exposure. Research suggests that exercising in natural light can help reset your internal clock so your body is better prepared for falling asleep at night.
Additionally, try avoiding caffeine after noon and electronics at least an hour before bedtime which can help you avoid excess stimulation when trying to relax and drift off into sleep. With consistent practice, you will form better habits that will ultimately lead to more restful nights throughout the season.
Avoid bright light (especially blue light) in the evening
It is important to avoid exposure to bright light, particularly blue light, in the evening. When exposed to bright lights, it tricks your brain into thinking it is daytime or morning. This makes it difficult for your body to relax and transition into a natural sleep schedule. By avoiding blue light exposure late at night, you can help improve your sleep quality and support healthy mental health.
To protect yourself from the effects of blue light exposure at night, there are a few things you can do:
- Make sure all of your electronic devices are set to night mode or low brightness mode during the evening hours.
- Consider using blue-light blocking glasses if you spend a lot of time in front of screens that emit bright lights such as smartphones and laptops.
- Invest in curtains or blackout shades to block out any outside light sources that seep through your windows at night.
Stick to a consistent sleep and wake time that fits your natural rhythms
Sticking to a consistent sleep and wake time is an important piece of the puzzle when it comes to good mental health. Consistency allows our body’s natural rhythms, known as circadian rhythms, to become more regular and helps us establish a sense of order for our day, week, and month. A consistent sleep and wake time also helps us feel less stressed throughout our day.
For those who work night shifts or have irregular work patterns, it is important to try to structure your schedule as best you can so that your body can still rest at times when you need it most. This can give you the energy required for exercise or other tasks during the day. Consider using measures such as:
- Blackout curtains or an eye mask if necessary to create a dark environment conducive to good sleep quality.
Fall Health Tips for the Entire Family
One of the best things families can do to remain healthy during the autumn season is to keep their work hours in check. Setting a consistent bedtime and wake-up time, scheduling meal breaks, and blocking out time for physical activity each day can go a long way towards avoiding burnout, stress, and other health-related issues.
Getting plenty of rest is especially important during the cooler months as people are more likely to come down with colds or other illnesses due to weakened immune systems. Additionally, children should not be spending too much time on electronics or video games after school; both parents and children should take advantage of the natural daylight outdoors before sundown for some fresh air and exercise. Of course, social distancing guidelines must still be followed!
7 Ways to Boost Your Wellness This Fall
One of the most important things to consider this fall season is allowing yourself to grieve and take the time to process feelings of loss, loneliness, and isolation. This may include grieving from personal relationships, missing out on activities you’re used to doing, living through a pandemic or even more serious losses like a loved one. Treat yourself with kindness, compassion and understanding as you navigate through these difficult emotions.
This may involve disconnecting from technology for a bit and taking long walks in nature. Schedule meals that give you pleasure and nourishment—not just sustenance. Make time for activities that make you feel content like writing in your journal, painting or watching documentaries on topics of interest. Reach out to friends and family via virtual means if possible and keep in touch with those who are close to your heart during this time when many are feeling distant from the world around them.
Setting Up a Routine
Creating a routine for oneself is an important step in promoting positive mental health during the autumn season. It helps to create a sense of regularity and predictability in one’s day-to-day life and can help to regulate moods and energy levels. Routines also give us a sense of agency and control over how our days unfold.
When setting up your fall routine, start with the basics. Figure out what time you want to wake up each morning and set consistent sleep times throughout the week. Create an eating plan with healthy meals, snacks, and drinks that fit your lifestyle. Schedule in physical activity like walks or yoga classes, as well as social activities with friends over video call or outdoors (with appropriate physical distancing). Lastly, make sure you have plenty of downtime for self-care activities like reading a book, taking a hot bath or getting creative with hobbies you enjoy.
You may wish to further break down your day into hourly or half-hourly blocks so that everything feels more organized and achievable! By implementing these simple steps into our daily lives, we can help ourselves – and those around us – to survive the difficult times ahead.
Spending Time Outside
Taking the time to step outside can have powerful effects on our mental health as new moms. As autumn approaches, there are a number of ways to utilize the outdoors and reap its benefits. Going for a walk can be one of the simplest, yet most effective ways to get outside. Even a brief 10-minute stroll can help stimulate blood flow, clear your head and reduce levels of stress hormones like cortisol in the body.
Spending time outdoors also gives us an opportunity to take in some much-needed fresh air and sunshine. Not only does this give us a chance to appreciate nature’s beauty and connect with our environment, it also allows us to absorb Vitamin D which helps support healthy bones and boost mood. Being around trees is soothing—their natural aromas help reduce stress hormones like cortisol while spending time near nature has been proven to help improve our mood and well-being overall.
When it comes to LGBTQ+ health disparities, staying active is an important step in creating better mental health. Research has shown that physical activity can improve mental health and increase self-esteem. The importance of doing some type of physical activity throughout the day can’t be overstated.
During this fall season, many LGBTIQ+ individuals may find themselves more isolated because of the pandemic, so it’s important to make an effort to stay active. Try going for a walk or jog around your neighborhood, exercising at home with online videos or streaming services, or participating in a virtual group exercise class. It’s important to get moving and avoid being inactive for long periods of time as this can cause stress and anxiety levels to rise.
Additionally, make sure you take breaks throughout the day and take time for yourself as well as connecting with others virtually if possible.
Eating a Brain-Healthy Diet
Eating a healthy and balanced diet can play an important role in preventing mental illnesses, such as bipolar disorder. Focusing on nutritious foods that contain essential vitamins and minerals helps to keep the brain functioning optimally. A few examples of ‘brain-healthy’ foods include salmon, avocados, blueberries and dark leafy greens such as spinach and kale. In addition to providing plenty of good nutrients, eating these kinds of foods can help to reduce inflammation which is associated with the onset and exacerbation of bipolar disorder.
In general, it’s recommended that you balance your meals with plenty of vegetables and fruits, lean proteins such as chicken breast or turkey, complex carbohydrates like quinoa or wild rice, some plant-based fats like avocados or nuts/seeds as well as minimally processed dairy products (if tolerated). The autumn season offers a variety of new produce options including squash, pumpkin and root vegetables that are especially delicious when incorporating into a meal plan. It’s also important to drink plenty of water during this time – dehydration has been linked to mood disorders such as depression and bipolar disorder so staying hydrated will help to prevent them from becoming exacerbated by changes in the environment.
Making Time for Yourself
Making time for yourself is an important part of maintaining good mental health. It is essential to find time every day to be mindful, reflect and relax. This can include activities such as yoga, meditation, painting, taking a walk, or listening to music.
Additionally, it is important to take breaks during the day so that you are able to stay focused and productive. Taking care of your body is just as important as taking care of your mind; make sure you get enough sleep each night and make healthy dietary choices.
Furthermore, consider taking up a hobby or engaging in something you are passionate about to help you gain perspective and manage stress effectively.
Finally, don’t forget to take vacations or mini-breaks throughout the year – it will refresh both your body and mind!
Balance your diet
Eating a balanced diet is essential for feeling your best. Eating healthy, whole foods helps support your physical and mental health. Try to focus on nutrient-dense foods such as fresh fruits and vegetables, lean proteins, wholesome fats, legumes, nuts and seeds – all of which are rich in vitamins and minerals. Eating a wide variety of these foods can help various systems in the body function optimally.
Additionally, think about the size of your portion – making sure you’re neither overeating nor depriving yourself of essential nutrients. Seeking out help from a provider who specializes in nutrition may be beneficial in developing an individualized plan to maximize nutrition for optimal health.
It’s worth mentioning that some medications can interact with certain nutrients; so if you’re already taking medication, it’s important to consult with a medical professional before making any major changes to your diet.
Maintain your vitamin D
Maintaining your vitamin D levels is an important lifestyle change during the autumn season. Vitamin D is produced in your body when sunlight touches your skin, but direct sunlight can be hard to come by during the shorter autumn days. Your body needs vitamins to perform at its best, and not having enough vitamin D has been linked to worsening mental health.
In order to make sure you are getting enough of this important nutrient, try taking a supplement or eating foods rich in Vitamin D such as salmon, cod liver oil, mushrooms and fortified breakfast cereals. Being outdoors and exercising can also contribute to increased vitamin D levels. If you are able, taking a walk outside on sunny days can be beneficial for both your physical health and mental wellbeing.
Get cosy and comfy
The end of summer brings cooler days and darker evenings, which can make it difficult to stay positive as a new mom. A great way to counter the autumn blues is to get cosy and comfy in your home.
Whether you’re painting the walls, investing in better lighting, or just buying nicer cushions for the sofa, all these small changes will make you feel more relaxed in your environment.
Making sure that every corner of your home is as inviting as possible will encourage you to take time out for yourself by curling up with a good book, taking a bath or listening to a podcast. This will help you build emotional resilience during your new motherhood adventure in an easy and comfortable manner.
Don’t let the cold hold you back
Don’t let the cold weather make you feel stuck or overwhelmed. Consider seeking professional help if your mental health is increasingly interfering with your daily life. For example, if you have thoughts of suicide or simply don’t have the energy to face life’s challenges, talking to a mental health professional can help provide insight and strategies for coping and moving forward.
Resources exist both in-person (e.g., therapists, doctors, psychiatrists) and virtually (e.g., telehealth visits). It is important to find an experienced provider who can provide evidence-based treatments tailored to meet your needs. No matter what kind of help you seek, there are many options available – never hesitate to ask for assistance when needed!
Listen to what you need
We all have different physical needs, and the best way to find out what you need is to simply listen to your body. Pay attention to your energy levels throughout the day and try to find ways that help you get back up and running if they dip.
Whether it’s taking a break from sitting or walking around for a few minutes, or doing an activity or workout session that gets your heart racing, find something that works for you and do it whenever necessary. Even if it’s just 10 minutes each day, any amount of physical activity can help increase energy levels and improve mood. Plus, it gives you a chance to step away from anything that might be weighing you down and increases blood flow which helps reduce stress hormones in the body.
Lean into the season
Leaning into the season is all about changing our focus and attitude. Instead of dreading the colder weather and shorter days, focus on what you can enjoy in the season like hot apple cider, cozy sweaters, pumpkin picking, and more. It’s a great time to reflect on what matters most in life. Being present and living in the moment can help us appreciate the joys of each day as we transition out of summer nights.
Don’t let negative thoughts take over your mind during these trying times. Take it one day at a time, set realistic goals for yourself each week or month, and take self-care seriously by allowing yourself to rest if needed. Making sure you prioritize your mental health needs is essential to living an optimistic life that appreciates every part of the year. When we accept that change is inevitable but also has its benefits, it makes it easier to enjoy each new season with less fear and more anticipation of what’s to come next!
Manage your stress
Maintaining good mental health is essential for children and adults alike. For children especially, managing their stress levels and engaging in activities that bring them joy can promote a sense of well-being.
During the autumn season, it’s important to remember that there can be extra stress due to increased academic demands and the start of a new school year. To manage stress as much as possible, kids should be encouraged to:
- Exercise daily
- Make time for activities they enjoy such as playing outside, doing art or listening to music
It’s also important to talk openly with your children about how they are feeling. Listening with empathy and asking open ended questions can help your child express their thoughts, feelings and emotions which will ultimately lead to improved mental health.
Eating well can contribute to improved mental health during the fall season. The goal is to help manage moods, emotions and stress levels through nutrition. Eating a balanced diet that’s high in protein, complex carbohydrates and healthy fats will provide your body with the energy it needs to keep up with the demands of daily life. A well-balanced and nutritious diet also helps boost your immune system, keeping you healthy and resilient against sickness.
Additionally, be sure to avoid drugs and alcohol. These substances will not improve mental health but can have an adverse effect on it if repeatedly abused or used in excess. Drugs like marijuana and alcohol are depressants which means they slow down the brain and body functioning which may lead to feelings of depression or anxiety. Therefore, eating a balanced diet and avoiding drugs should be included in any fall wellness plan.
Staying physically active can make a difference in improving your mental health. Exercise increases endorphins, the feel-good hormones in the brain. It reduces stress and anxiety levels and helps to reduce depression.
Going for a brisk walk or run, swimming, or taking part in an exercise class with friends are all great ways to stay active. Regular physical activity can help us cope better with stressful situations as well as help reduce symptoms of anxiety and depression. Try to find an activity you enjoy so that you’re more likely to stick with it.
Additionally, plan physical activities that will also provide you with social contact – such as joining a dance class or sports team – for an added mental health boost.
and know when to slow down
With the changing of the seasons, many people will notice an increase in feelings of depression and anxiety. This is normal; however, it is also essential to recognize when it may be time to take a step back and slow down.
Excessive stress can lead to physical and mental strain, so during times when you feel overwhelmed, it can be important to take some time out for yourself. This could include something as simple as taking a day off work or carving out some “me” time with a hobby or activity you enjoy.
Other things that could help reduce stress and combat depression include:
- Getting enough exercise and fresh air
- Eating nutritious meals regularly
- Connecting with friends and family through meaningful conversations
- Reducing screen time (especially late at night)
- Learning relaxation techniques (such as yoga or deep breathing exercises)
- Journaling or practicing self-care activities like painting or music
Allowing yourself time to slow down and recharge can help manage negative emotions associated with the fall season.
FAQs about: mental health tips for autumn
Q: What can I do to take care of my mental health this autumn?
A: It’s important to take care of your mental health all year round, but especially in autumn when the weather and days become shorter. Incorporate relaxation techniques like yoga, meditation, and deep breathing into your daily routine. Try to get enough quality sleep by making sure to go to bed and wake up at the same time each day. Make sure to spend time with friends and family, and if it’s an option, enjoy the outdoors.
Q: What are some ways to stay positive during the autumn months?
A: Finding ways to stay positive can be difficult during the autumn months when the weather gets colder, the days get shorter, and the holidays start to approach. Make a list of activities that bring you joy and make sure to do at least one of them each day. Spend time with people who make you feel good. Make sure to practice self-care, such as getting enough sleep, eating healthy, and exercising.
Q: What are some tips for managing stress during autumn?
A: Manage stress during autumn by making sure to get enough sleep, eating healthy, and exercising. Practice relaxation techniques like yoga, meditation, and deep breathing. Talk to someone you trust about your worries. Make sure to take time out of your day to do activities that you enjoy. Finally, make sure to set realistic expectations for yourself and give yourself permission to take breaks.