By Guest Columnist Dr. Stephanie Duguid
As the vibrant colors of fall begin to take over, many people experience a sense of transition—not only in nature, but in their own lives. With the rush of the holiday season approaching and changes in routine, October is the perfect time to focus on mental health. In recognition of Mental Health Awareness Month, let’s explore how to manage stress and maintain mental wellness during this time of year.
While fall brings cooler temperatures, shorter days and beautiful foliage, the seasonal transition can also impact mental health. For some, it can lead to feelings of anxiety, stress or even depression. Known as Seasonal Affective Disorder (SAD), this condition is triggered by the reduced amount of sunlight and can leave people feeling fatigued and downcast. However, there are proactive steps you can take to minimize the effects and boost your mental well-being.
Here are five simple steps with action tips you can implement right away to manage stress and improve mental health this fall.
1. Soak up natural light.
As the days get shorter, access to natural sunlight decreases, which can affect your mood and energy levels. Sunlight helps your body produce vitamin D, which is essential for maintaining a positive mood. Even a short walk outside during daylight hours can help lift your spirits. Try spending fifteen to thirty minutes outside each day to get that natural light exposure, or sit by a window when indoors.
ACTION TIP: Make a habit of taking a walk during your lunch break or early in the morning to maximize sunlight exposure.
2. Establish a consistent routine.
Fall often comes with changes in daily routines, especially with kids returning to school and holiday preparations kicking into gear. Establishing a consistent routine can help reduce stress and create a sense of normalcy, which is particularly helpful if you're feeling overwhelmed. Set regular times for waking up, eating meals, exercising and unwinding in the evening.
ACTION TIP: Create a simple daily schedule that includes time for work, relaxation, and self-care. Consistency helps reduce stress and anxiety.
3. Practice gratitude and mindfulness.
The changing season is a perfect opportunity to practice gratitude for what’s going well in your life. Studies show that practicing gratitude can boost mood and overall mental well-being. Start each day by reflecting on three things you are grateful for, no matter how small. Mindfulness techniques, such as meditation or deep breathing, can also help ground you in the present moment and reduce anxiety.
ACTION TIP: Spend five minutes each morning writing down things you are thankful for, or practice mindful breathing for a few minutes to center yourself.
4. Stay physically active.
Exercise is a natural stress reliever. Regular physical activity boosts endorphins, improves sleep and helps combat anxiety and depression. Even light activity, such as walking or stretching, can have a positive impact on your mood. With the cooler weather, fall is an ideal time to get outside and enjoy activities like walking, biking or simply strolling through a park to enjoy the fall colors.
ACTION TIP: Aim for at least thirty minutes of physical activity a day, whether it’s a brisk walk, yoga or a bike ride. Invite a friend or family member to join you for added motivation.
5. Set boundaries for the holiday season.
The lead-up to the holiday season can be stressful, with added financial pressure, social obligations and family gatherings. Setting boundaries early is essential for protecting your mental health. Learn to say no to activities or commitments that feel overwhelming, and prioritize the events or people that truly matter to you. This will help you avoid burnout and focus on what brings you joy.
ACTION TIP: Make a list of what is most important to you during the holiday season, and practice saying “no” to things that don’t align with your values or priorities.
This October, make mental health a priority by taking proactive steps to manage stress and care for yourself during the fall season. By soaking up sunlight, establishing a routine, practicing gratitude, staying active and setting boundaries, you can enjoy the beauty of fall while nurturing your mental well-being. These small changes can have a big impact on your overall happiness and mental health.
EDITOR’S NOTE: Stephanie Duguid is the owner of Do Good ProHealth (CPR classes) and Do Good Leadership (motivational speaking, and leadership and success coaching).
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