The fall season is right around the corner and with it comes cooler temperatures, shorter days, the holidays, and longer periods of darkness. As the leaves on the trees change colors, your mood may change as well.
It can be easy to get frustrated when everything around you is changing so fast. The key to managing your mental health and wellness during this time of year is to prepare for the fall months ahead of time. In the following article, we provide 25 simple and actionable tips to help you prepare for the cold season.
Build a mental health and wellness toolkit for the cold months.
The winter months can be tough on a lot of people. The lack of sunlight, changing weather patterns, and the constraints of an indoor lifestyle can make it difficult to get into a healthy routine. This is why it's important to have a toolkit of coping skills and self-care strategies that you know you can use when you need them. The toolkit can include anything such as playing games on your phone or taking a time out.
Develop and practice a daily self-care routine.
Self-care can take many forms, but it always boils down to the same essential elements: reducing stress, relaxing your body and mind, and taking time off to replenish drained energy and revitalize your body. One of the best ways to start incorporating self-care into your day is by developing and sticking to a routine.
Ensure you get enough quality sleep every night for maximum mental acuity and performance.
It can be tough to get enough sleep when you don't have a lot of time on your hands. But it's important to prioritize this need since not getting enough sleep can lead to more serious issues. Studies have shown that not getting enough sleep can lead to daily mental issues. It can result in a lack of focus, slower reaction times, and memory lapses.
Try to schedule exercise into your daily routine.
Exercising is one of the best things you can do for your physical and mental health. If you have a busy schedule, it can be hard to find time to exercise. But if you make it a priority and schedule it into your day (as you would with any other appointment), you’re more likely to follow through with your plans. Here are some tips on how to fit in exercise when you’re busy:
Schedule time for exercise every day in your calendar or planner.
Finding ways to move your body will help your mental health. Combine it with activities like running errands, or taking your dog for a long walk to make the activity fun.
-Work out with a friend who has the same goals as you do and who will motivate each other.
Spend time with friends and family.
We live in a time where we're constantly connected to technology and are surrounded by people. As such, it's important to take some time away from screens and social media as well as reconnect with your closest friends and family.
Get the family back on a normal schedule with the start of back to school.
The start of back to school can be hectic. Not only do you have to make sure that the kids are ready, but you also have to get yourself ready for work. With a little bit of planning, you can get the family back on a normal schedule.
Practice mindfulness or meditation to manage stress.
An increasing number of people are turning to mindfulness and meditation as a way to manage stress. These practices can be done almost anywhere, don’t cost anything, they can relieve stress and anxiety, and they don't require any special equipment.
As an extension of tip three, try to get seven to nine hours of quality sleep every night and wake up feeling physically refreshed.
Sleep is a crucial part of maintaining good physical health. Getting seven to nine hours of quality sleep can help keep your immune system strong and allow your body to heal from the previous day’s activities.
Spend the weekend doing activities you enjoy.
One of the most overlooked ways to feel more fulfilled is to do activities that you enjoy on the weekends. It could be something as simple as reading a book, exercising, walking your dog, baking, cooking, or something more adventurous like learning a new sport.
Start a gratitude journal.
One of the simplest ways to reduce stress is by keeping a gratitude journal. Gratitude journals can be a great way to keep track of how your day went and what you are grateful for. The benefits of a gratitude journal are endless. It can help you feel more positive about your day, it can help you sleep better, and it can even make you healthier!
Take up a new hobby.
A hobby is a regularly practiced activity that is done for personal enjoyment, typically on a casual basis. It can be an interest, hobby, or pastime that occupies someone's time. Hobbies are usually done during one's leisure time. There are many benefits of taking up a new hobby. One of the benefits is that it helps you to be more creative and productive in your day-to-day life. A hobby also lets you learn new skills and explore your interests in ways you might not otherwise have the opportunity to do so. Moreover, having an active hobby can help to keep you healthy because it encourages exercise and allows us to spend time outdoors which has been shown to improve moods and mental health.
Pick up your favorite book.
Reading as a hobby has many benefits. It can improve your knowledge, broaden your horizons and escape from the stressful world. Reading is also an excellent way to relax and unwind after a long day of work.
Focus on slivering out your schedule instead of trying to tackle larger chunks.
It's tempting to try to pack the day with lots of tasks and appointments, in the hopes that you'll get more done. However, this can backfire by leading to fatigue. Instead, it is better to take on smaller chunks of time that are spaced out, so you have a bit of downtime in between. This will give you enough time for resting and taking care of your body.
Get outside on fall’s nice days.
You can enjoy the nice weather, from hikes, walks, and bike rides to pumpkin picking to leaf peeping and going on a hayride. Enjoy the cool, crisp air of the season.
Take time away from online and television news.
With the constant headlines and new developments, it's hard to remain objective. Take some time away from the news to be more mindful.
Do a digital detox to calm your mind.
A digital detox is a form of digital abstinence which has been gaining momentum over the past few years. It is a way to disconnect from technology and spend time in the real world with friends and family.
There are many benefits to doing a digital detox. You can learn better social skills, have more empathy for others, and you will feel more relaxed.
The first step to doing a digital detox is to cut off all your social media accounts, stop using your phone or computer when you are not at work, and avoid any other electronics that can be used for social media or browsing the internet. The next step is to spend time outside instead of watching TV or scrolling through social media on your computer. And finally, turn off notifications for your phone and computer so you don't get distracted by them when they go off.
Buy a light to fight off the winter blues.
Winter is a tough time of year. The short days and cold temperatures can leave people feeling blue. One way to combat the winter blues is by adding light to your day! Light therapy lamps mimic the natural spectrum of sunlight, which helps to regulate hormones and improve mood.
Establish boundaries at home and work to protect your mental health.
It is important to set boundaries for yourself at home and work. No matter where you are, it is your responsibility to take care of yourself. These boundaries can be physical, mental, emotional, or spiritual.
Put together a plan for the holidays.
Every holiday season, families come together for celebrations. As the holidays near, here is a plan of how you can make this season special, memorable, and stress-free.
1) Create a budget for the holidays by making a list of your expenses
2) Give yourself enough time to shop for gifts by starting early
3) Put together a toolkit of strategies to use when seeing difficult relatives
4) Make sure you have enough food for all your guests by making lists and shopping ahead of time
5) Make sure you have enough decorations in your home by setting aside money in advance or using items from past holidays and
6) Consider hosting an event for friends at home.
Ask for help when you need it.
It's important to be able to ask for help when you need it, so that you don't feel stuck or like you're doing everything on your own. Whether it be with a project or figuring out a new skill, it's important to recognize when you need help and not feel ashamed about asking. When you learn how to ask for help, you'll free up time and energy that you may have spent worrying about trying to do everything alone, which is a more productive use of your time than trying and failing.
Take a vacation during the winter with family and/or friends.
There are so many advantages to taking a vacation during the winter. The trip might be less expensive, the weather is more manageable, and there are no crowds.
Try Cognitive Behavioral Therapy, CBT.
CBT is a form of psychotherapy that deals with the development of thoughts, perceptions, and behaviors. The goal of CBT is to help you identify and change problematic patterns in your thinking or behavior.
Take some time to slow down.
In today's world, everyone is constantly bombarded with information. You are so busy living in the moment that you forget to take time to slow down and appreciate the beauty of life. You should take some time to stop and smell the roses every now and then. Oftentimes, you get so caught up in the daily routines that you forget to live in the present moment. When you're rushing from one thing to another, it can be difficult to remember what you're doing or why you're doing it. It's important not just for your mental health but for your physical health as well that you take some time out of your day for yourself.
Volunteer during the holidays in your community or at a local shelter.
Volunteering is the perfect way to spend your holiday season. Spending time with others, giving back to your community, and doing something good for the world will make you feel great. Not only do volunteering and giving back offer benefits to you, but it can also give a hand up to those in need during this time of year.
Be kind to yourself during the cold winter months.
The cold months of winter can be hard on our health, mood, and spirits. There are a few things that you can for yourself do to stay healthy, happy, and warm during these dark days. Take a bath, get a manicure, pedicure, or massage, or buy those pair of shoes you’ve been eyeing. Pampering yourself every once in a while is a great way to destress and decompress.
Simply put, the fall is a season of change. With the leaves turning colors and falling and the season of holidays you can feel a sense of change in your life. As the colder months roll in, it becomes important to take care of your mental health, physical self, and overall wellness.
