🍂Fall into Wellness🍂

Mental health wellness in October

October marks a shift in seasons, with shorter days, cooler temperatures, and less sunlight. These changes can trigger a dip in mood and energy for some people, commonly known as “Seasonal Affective Disorder (SAD)”.

The importance of being proactive about mental health as we enter the colder months…

• Focusing on Daily Routines and Structure:

With the onset of fall, establishing a solid routine can help stabilize mood and energy levels. Regular sleep, balanced meals, and time outdoors during daylight can support mental health.

As the cooler days of October set in, establishing a solid structure and daily routine becomes vital for maintaining mental well-being. Seasonal changes, including shorter days and fluctuating temperatures, can disrupt sleep patterns and energy levels, potentially leading to increased stress or feelings of sluggishness. To counter these effects, having a routine helps provide stability and predictability.

Start by maintaining a consistent sleep schedule, aiming for 7-9 hours of rest each night. Morning exposure to natural light, even for 15 minutes, can boost mood and regulate circadian rhythms, preventing Seasonal Affective Disorder (SAD). Incorporating regular exercise into your routine is also key—whether it’s a brisk morning walk or an afternoon workout, physical activity releases endorphins that improve mood.

Structured meal times help ensure proper nutrition, impacting energy levels and mental clarity. Try to include seasonal produce like pumpkins, apples, and leafy greens that are rich in nutrients. Additionally, setting aside time for self-care, whether through mindfulness exercises or a hobby, fosters emotional balance. Sticking to these routines, you can mitigate the mental health challenges that often come with seasonal transitions, creating a foundation for a positive and productive October.

✨Tip: Start your day with morning sunlight exposure to regulate your circadian rhythm and combat feelings of lethargy.✨

• Mindfulness and Meditation Practices:

Mindfulness and meditation can be especially beneficial in managing stress, anxiety, and depression during the fall. Focused attention practices, such as mindful breathing and

eating, help ground your mind, and reduce overthinking. A brief meditation each morning or evening can foster a sense of calm and resilience.

Begin with simple mindfulness practices like mindful breathing, where you dedicate a few minutes each morning or evening to focus on your breath. Deep, slow breaths calm the nervous system and reduce stress, promoting relaxation and clarity. You can also practice mindful walking, especially during this season. Take a stroll outside, paying attention to the crispness of the air, the changing colors of the leaves, and the sensation of your feet on the ground. This practice helps connect you to the present moment, fostering a sense of peace.

Another effective tool is mindful eating. With seasonal foods like apples, pumpkins, and hearty soups, take time to savor each bite, noticing the flavors, textures, and smells. This not only enhances your eating experience but also promotes gratitude and appreciation for the present. Don't forget your pumpkin lattes from Starbucks. ☺️

By incorporating mindfulness into your daily life during October, you can better manage stress, enhance focus, and cultivate a sense of calm and presence as the season transitions.

October presents an opportunity to reset and focus on your well-being. By incorporating small yet impactful changes into your daily life, you can maintain a positive mental state as the season progresses.

References:

American Psychological Association. (n.d.). Seasonal affective disorder. American Psychological Association. https://www.apa.org/topics/depression/seasonal-affective-disorder

Canadian consensus guidelines - UBC mood disorders centre. (n.d.). https://med-fom-ubcsad.sites.olt.ubc.ca/files/2013/11/CCG-SAD-1999.pdf

Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011, August). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/

S;, M. (n.d.). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression research and treatment. https://pubmed.ncbi.nlm.nih.gov/26688752/

U.S. Department of Health and Human Services. (n.d.). Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder