SEASONAL INSIGHTS Embrace the Fall with Self-Care
BY KATHI BARBER Fall is the favorite season of many. It’s a time to enjoy the changing foliage colors, spend time with family, pick pumpkins, harvest food and ideas, increase motivation, activate fresh starts, and more. But fall is not a favorite for all. Most people associate Seasonal Affective Dis - order (SAD) with Winter. In fact, it can begin in the fall when sunlight greatly wanes. According to the National Association of Mental Illness, some signs that you may be experiencing this include: oversleeping and overeating, daytime fatigue or lethargy, feelings of hopelessness, and lack of interest in social events. Self-care can be an important tool to use as the Fall season approaches. Self-care is not a sprint, it’s a journey of tiny steps. At its core, self-care means providing attention to your own mental and physi- cal well-being — prioritizing your needs to remain healthy, well and whole. Self-care is now a part of the cultural zeitgeist and is often seen across social media, the Internet, and in YouTube videos. Mental health professionals regularly tout the important role that self-care plays in overall well-being. The Basics of Self-Care: Embracing the Fall Season Making self-care part of your daily regimen long-term is vital. Last-minute and rushed self-care activities before an event or import- ant meeting can make anxiety even worse because you will be trying to force relaxation. As the fall season approaches, it becomes even more important to prioritize self-care. The change in seasons can bring add - ed stress, with shorter days, cooler temperatures, and the rush of up-
coming holidays. Incorporating the following self-care habits into your fall routine can help you stay grounded and maintain your well-being. Sleep: Fall Into a Better Routine Many of us take sleep for granted. We stay up to watch a movie and get up early to run last-minute errands — it’s a normal part of adult life. But good sleep is essential for maintaining our baseline mental health, as one night of sleep deprivation can dramatically affect our mood the next day, according to the University of Michigan School of Public Health. As the days grow shorter in the fall, it’s natural to feel more tired earlier in the evening. Use this seasonal change to your advantage by evaluating or creating a bedtime routine. Find the sweet spot for how many hours of sleep you need to feel rested and refreshed when you wake up. Sleep deprivation is dangerous and will increase anxi- ety about an upcoming social event, work, or other experience. Begin going to bed 10 or 15 minutes earlier each night until you find what works for you. Aim for at least seven to eight hours of sleep, especially as the weather cools and your body craves rest. Breathe: Embrace the Crisp Fall Air It may seem silly to add breathing to a self-care routine because we breathe without having to think about it. But try this: Take a deep breath or two and notice what happens to your body. Do your shoul - ders loosen, and do you feel calmer, even just for a few minutes? This exercise shows that breathing is not only important but can positively impact your mental health. Fall is a great time to practice mindful breathing outdoors. The crisp, cool air can invigorate your senses and help clear your mind. Purposeful deep breathing has many positive effects on mental health. When you are getting ready for work or a social event, deep breathing releases negative tension in the mind and body, relaxing and calming you — all of which help you cope with the pending experience. Con- versely, short breaths don’t allow oxygen to reach through your lungs and can cause or exacerbate anxiety. Try these breathing exercises from the “Students of Mind” Well - ness Planner, or other practices you may already use, especially during a fall walk: ● Mindful breathing: Breathe slowly and deeply while counting your breaths — silently or aloud. ● Humming breaths: Take in a deep breath and then hum while you exhale. You can also turn on your favorite song and hum until it ends. Eat: Nourish Your Body with Seasonal Foods Healthy food helps your body function well, especially your brain and digestion. While you might crave comfort foods when you’re stressed, especially in the fall, foods high in sugar and refined car - bohydrates, unhealthy fat, and high sodium work against you. For example, refined carbohydrates can put your body on a blood sugar roller coaster ride, leading to mood changes, fatigue, and exacerbating symptoms of depression. As fall brings a harvest of nutrient-rich foods like pumpkins, squash, and leafy greens, it’s the perfect time to focus on nourish - ing your body. A healthy diet might look different for everyone — for some, a vegetarian lifestyle is optimal, while for others, a diet with lean meats works best. If possible, stay away from quick-fix, fad diets because they provide temporary results, if any, and can be harmful to
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66—PATHWAYS—Fall 24
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