Falling Into Wellness: Navigating Mental Health This Autumn

By Olivia grossklaus, AMFT

As the leaves change and the air turns chilly, fall brings a blend of beauty and challenges. While many welcome the change of season from hot summer days to cozy autumn mornings, the shift in seasons can also have a profound impact on all of our mental well-being. Understanding these dynamics and embracing healthy habits can help all us navigate this transitional period with resilience and joy. Here’s how to prioritize your mental well-being this fall.

Embrace the Change, Both Inside and Out

Fall represents a transition, in weather and in life. Embrace this change as an opportunity for growth. Reflect on what this season means for you and how you can set new intentions. This could involve starting a new hobby, focusing on personal goals, or simply adopting a more mindful approach to your daily routine.

Despite the cooler temperatures, spending time outdoors can significantly boost your mood. The beautiful fall foliage and crisp air provide a refreshing backdrop for walks, hikes, or picnics. Nature has a calming effect, and exposure to natural light can help combat feelings of sadness. Aim for at least 20-30 minutes outside each day to reap the mental health benefits.

Acknowledge Seasonal Affective Disorder (SAD)

For some, the onset of fall marks the beginning of Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. The reduced sunlight can lead to feelings of sadness, lethargy, and isolation. If you notice these symptoms, know you’re not alone. It’s crucial to seek support, whether through therapy, support groups, or connecting with loved ones who may understand your experiences, or are just there to listen.

Maintain a Routine

As summer fades, many people experience disruptions in their schedules. Establishing a consistent daily routine can provide a sense of stability and predictability. Include time for self-care, work, social activities, and relaxation. A well-structured routine helps to manage stress and keeps you grounded during seasonal transitions.

Stay Connected

As the days get shorter, it’s easy to retreat into solitude. However, staying connected with friends and loved ones is essential for mental health. Schedule regular catch-ups, whether in person or virtually, and engage in group activities. Sharing experiences and feelings with others can provide comfort and support, making the transition into fall much easier. It is also important to stay connected with yourself and your needs during this transition. Journaling or scheduling in some quiet time throughout the day is a great way to do this.

Practice Mindfulness and Gratitude

The fall season invites us to slow down and reflect. Incorporate mindfulness practices into your routine, such as meditation, journaling, body scans, or yoga. These activities can help ground you in the present moment and reduce anxiety. Additionally, cultivate gratitude by taking time each day to acknowledge the things you appreciate, from the beauty of the changing leaves to the warmth of your favorite sweater.

Prepare for Winter

As fall progresses, it’s wise to prepare for the winter months ahead. Consider strategies to boost your mood during the darker days, such as investing in a light therapy box, planning winter activities, or scheduling regular check-ins with a therapist. Having a plan in place can provide reassurance and help you feel more in control.

While the fall season can present challenges to mental health, it also offers a chance for renewal and reflection. By acknowledging your feelings, prioritizing self-care, and staying connected with others and yourself, you can navigate this transition with grace. Embrace the beauty of the season, and remember that it is always okay to seek help if and when you need it.

5 Steps to Make the Back to School Transition Easier

By Bree Minger, AMFT

The end of summer can bring up a lot of different feelings for both parents and children. While some feel excited, others are dreading the transition from summer to school. Often, establishing a back to school routine can be helpful to prepare everyone for the change in schedules. Below you will find some helpful tips to make the transition smoother and more enjoyable for everyone in the family! 

Create a back to school celebration

Celebrations or events can be very helpful in marking a transition and helping the whole family to process their emotions and feel prepared for the change. Whether it is shopping for school supplies together, getting a new pair of shoes, going out for a treat the last weekend of summer, or spending the day together as a family creates an opportunity to celebrate back-to-school. 

Re-establish bedtimes

If bedtimes have gotten out of routine during the summer, start putting your child to bed a little earlier each night leading up to the start of school. A staggered transition like this allows children to gradually return to normal bedtimes and feel more rested before school starts. Focus on creating an environment that is free of distractions, and allows the child to slow down and feel calm. 

Check in about each school day

Once the first day of school happens, be sure to check in with your child and see how their day was and each day thereafter. Intentionally listen and learn about their teachers, their favorite subjects and new friends they meet. Keeping lines of communication open is very important to establish a strong connection between parents and children. This way, when challenges arise, trust is established for your child to open up about a difficult subject, unhealthy friendships or even bullying. 

Eat dinner together as a family 

Research shows that time together as a family is important and especially mealtime. With the busyness of back-to-school including activities and homework, it is hard to spend time together. Meal time is a perfect opportunity to check in and continue to create bonds. Meal time has proven to create healthy eating habits, decrease future mental health struggles, and improve communication skills. 

 Create homework stations 

Transitioning from summer back to school can make it challenging to focus on tasks like homework. Setting up an area in your home that is specifically designed to be a homework station can help your child know it is time to focus. Have your child help in creating the space so they know they will feel comfortable studying there. Take some time to remove distractions (e.g. any type of screen) and add a clock to the area so your child knows how long they have been reading or studying, etc.

We wish everyone a happy and healthy return to school! 

Sources: Eating Together At Family Meals