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

COVID-19: We’ve Really Gone the Distance

By Kayla Harris, AMFT

We are coming up on the year mark of COVID-19, changing the world as we knew it. While things are looking hopeful with vaccine distribution, I have reflected on the many adjustments that people had to make do to the virus. Here are just a few areas I have been thinking about, as well as suggestions for further adjustments:

Loss

As I write, the current number of COVID-related losses is 519,075 lives (covid.cdc.gov). The current total number of cases is 28,602,211 people. All of these folks were/are members of families or communities who were affected by the diagnosis. They have had to cope with it during this most unprecedented, isolating time. Over the last year, many hospitals did not permit more than one visitor to see loved ones in the hospital to reduce the virus's spread. Medical facilities also applied this policy to non-COVID cases, such as surgeries, check-ups, etc. For the most part, only patients were allowed in the facility to limit the spreading of the virus. Funeral homes also had to limit the number of people in their buildings at any given time. Many people lost loved ones in the last year and could not mourn or grieve in the way they wanted to.

I would encourage folks living with the weight of unacknowledged loss to find time to honor the people lost this year.

• Watch a movie you know a loved one enjoyed

• Journal about what you think about when you are reminded of them and what you would say to them

• Find ways to embody traits you admired about them in your day-to-day functioning

• Write down job opportunities, trips, celebrations that could not happen due to the pandemic and find time to acknowledge those losses too

• Share these reflections with a friend, partner, colleague, or therapist.

The Harvard Business Review interviewed grief expert David Kessler, who provided some additional thoughts on loss during the pandemic. Here is that article if you want to see his tips for coping with losses we have experienced this year.

Aside from the deaths of loved ones, people also experienced losses in jobs, planned experiences, and routines. These must be acknowledged and honored as well.

Relationships

You may be familiar with Gary Chapman's "Love Languages" popularized by the media. (Here is the link to his website in case you are unfamiliar) His love languages concept focuses on five behaviors that people might use to show love and how they receive love: Gifts, Quality Time, Physical Touch, Words of Affirmation, and Acts of Service. Well, recently, people have been talking about adding a sixth love language- distance. (Click here to read a related blog post by Jessica Wildfire) When different states and cities enacted shutdowns, we learned the way distance impacts our relationships. Whether you were spending way more time inside your home with a partner or you were unable to travel to see loved ones as you did, distance was a massive theme of the year. Couples have needed to find a balance of alone time, together time, and quality time, all while sharing the same air for days on end.

This year, people learned how often they need space in their relationships, physical environments, and even jobs.

Here are some tips from Vanessa Marin at the New York Times for easing the stress caused by the Coronavirus.

Work

While many businesses could move to a work-from-home format, other professions could not (first responders, healthcare workers, utility personnel, mail persons, to name a few). Their workloads were increased due to additional sanitation procedures or covering down for quarantined employees. For people who began working from home, there were struggles in even just finding a physical space to operate and maintain a proper work-life balance—screen fatigue.

Across the board, many of us were not trained to maintain our workloads during a global pandemic. We have adapted in a lot of ways to fit our companies and customers' needs, sometimes at our own expense.

• Here are some ways to reduce the effects of digital eye strain and fatigue.

• This post from the Today Show provides tips for achieving better work-life boundaries for those working from home in the COVID-19 pandemic.

• In this piece from the Jefferson Center, they offer ways to help you balance your career and personal obligations.

Parenting

Whether you are a pet, plant, or human parent, you probably did not expect to spend so much time in the home caretaking without much ability to engage in activities outside the home. In the beginning, there was this renaissance happening where parents and caregivers were scrambling to figure out how to operate in the "new normal." This scramble ignited creativity for many folks. They could make time in the home more conducive for remote learning or found alternative activities to celebrate special occasions. I have heard many parents express a burnt-out feeling where they feel depleted and defeated. I want to take a second and normalize that. What was projected to last two weeks is going on a year. The finish line was moved, and expectations changed several times over. Factor in the difficulties connecting with other parents, support systems, and professionals at the same time.

Please try to remember that you have been doing the best you can in an unprecedented time. Your kids (human, furry, or leafy) will remember the effort you put in, not necessarily all the ways you feel you have failed. Also, here is this nifty website created by psychologists who are also parents living in this pandemic. They offer short videos and tips for pandemic parenting.

Mental Health

We have seen an increase in inquiries about mental health services this year due to the stress brought on by the virus and TeleHealth becoming more widely available as a more accessible option. I would also like to acknowledge the uptick in substance use disorders and anxiety diagnoses. (Read specifics in this brief from the Kaiser Family Foundation) Circumstances that are already difficult have been made worse by additional, unprecedented hardship.

Overall, this year has been a ginormous collective challenge that pointed out or exacerbated problem areas in our personal lives and society as a whole (in our criminal justice, educational, and healthcare systems especially). Try to find understanding for yourself and honor the different parts of your life that the COVID-19 virus has impacted. Give yourself props for adapting to the many changes you had to make, even when you were unsure that they would help.

Finally, the CDC has recommendations listed here for coping with the stress you may be experiencing due to the COVID-19 pandemic.

Introducing: The Transition to Parenthood Series

By Sasha Taskier, AMFT

As some of you may know, I had my first child at the beginning of this year. Welcoming this addition to my family has been so special, incredibly emotional and, at times, completely overwhelming. I am so grateful for the many Mamas who have shared their stories both personally (and in writing,) helping to bring the variance of experiences into the open.

A theme that continues to surface is the importance of being aware and informed of the potential challenges, risks and changes that may arise during this major transition. This way, if /when something comes up, you can identify what is happening and give that experience a ‘name.’ Once it is named, you can externalize your symptoms; step outside of the feeling momentarily and recalibrate your response. Most importantly, you can know you are not the only person with these thoughts and feelings.

My hope is that through this series, more mothers and fathers can be empowered to seek solidarity in their experiences, better identify any symptoms they may have or see in their partners’ and open a dialogue for parents to explore the gifts, challenges and surprises of the transition to parenthood.

Part 1: Postpartum Depression

As a therapist, one of the biggest risks that I am mindful of is postpartum depression. It is likely you have heard of PPD and how scary it can be, or perhaps you know someone who has experienced it; for those who haven’t, postpartum depression is a mood disorder that can affect women after childbirth.

“Mothers with postpartum depression experience feelings of extreme sadness, anxiety, and exhaustion. After childbirth, the levels of hormones in a woman’s body quickly drop. This leads to chemical changes in her brain that may trigger mood swings. In addition, many mothers are unable to get the rest they need to fully recover from giving birth. Constant sleep deprivation can lead to physical discomfort and exhaustion, which can contribute to the symptoms of postpartum depression.” - National Institute of Mental Health

While I am able to identify the symptoms of PPD and help my clients navigate and treat their own experiences, this does not mean I am in any way immune from the experience itself.  I found myself feeling all sorts of emotions in the weeks after my daughter was born. I was sleep deprived, my hormones felt like they were on a rollercoaster and I was overwhelmed by the demands of a newborn baby. I could cry at the drop of a hat, and found myself snapping at my partner (who was also going through his own transition!) After a few weeks, getting outside, exercising, getting support from other mamas in my community, and allowing time for my hormones to normalize I began to feel more like myself. Knowing that all of these symptoms are completely normal and even to be expected, made them much easier to weather (both for myself and my partner.)

While many of my symptoms dissipated after a few weeks, that is not always the case and it is so important to recognize this risk;

“While many women experience some mild mood changes during or after the birth of a child, 15 to 20% of women experience more significant symptoms of depression or anxiety…Women of every culture, age, income level and race can develop perinatal mood and anxiety disorders. Symptoms can appear any time during pregnancy and the first 12 months after childbirth.” – http://www.postpartum/net

Here are some helpful questions to ask if you feel that you or a loved one may be experiencing postpartum depression or anxiety:

·       Are you feeling sad or depressed?

·       Do you feel more irritable or angry with those around you?

·       Are you having difficulty bonding with your baby?

·       Do you feel anxious or panicky?

·       Are you having problems with eating or sleeping?

·       Are you having upsetting thoughts that you can’t get out of your mind?

·       Do you feel as if you are “out of control” or “going crazy”?

·       Do you feel like you never should have become a mother?

·       Are you worried that you might hurt your baby or yourself?

(Source: http://www.postpartum.net/)

If you answered yes to one (or a few, or all) of these questions - please know, you are not alone in these feelings and with informed care, you can prevent a worsening of these symptoms and can fully recover. There is no need to continue suffering. Please see below for additional resources and emergency support if necessary.

Post Partum Depression (PPD) is one of many experiences that can arise from the transition to parenthood. Other areas to consider are the couples’ transition to parenthood including changes in arousal and desire, the new division of labor at home, financial responsibility and continuing to find ways to practice self care as parents. I will address these and many other topics in my new Transition to Parenthood series. Stay tuned!

Additional Resources & Supports:

Http://www.postpartum.net

https://www.nimh.nih.gov/health/publications/postpartum-depression-facts/index.shtml

https://www.babycenter.com/0_postpartum-depression_227.bc

SUICIDE PREVENTION HOTLINE: 1-800-273-TALK (8255)

NorthShore MOMS Line
1-866-364-MOMS (866-364-6667)
The NorthShore MOMS Line is a free, confidential, 24/7 hotline staffed by licensed counselors who can help you find the information, support and resources you need to feel better. You don’t have to be in crisis to call.

A Season of Transition

By Karen Focht, MA, LMFT

As I sit here at the office during my first week back from maternity leave I can’t help but reflect on life transition and what this can entail.  These days there seems to be so much expected from us in life such as family, work, and even self-care. I personally find it easy to rush through transitions and new stages in life with little time focused on reflection.  Life demands can easily take over and leave us feeling turned upside-down when a new season of life is upon us. 

As I approached the end of my maternity leave with my sweet baby boy, friends, family, and colleagues often asked me if I was ready for this time to end.  What I quickly realized was that although I was ready to come back to work, I had spent little time reflecting on this transition.  I mean, how hard could it be?  I had already done this once over 5 years ago.  I should have this down!  When I started researching the topic of transition I completely resonated with what I came across.  This includes allowing for realistic timeframes and expectations, accessing a supportive environment during a time of change, creating a new routine and allowing for self-expression. Sometimes we just need to let go of what was in order to truly embrace what is today.  This is something I am now focused on more than ever as I settle back into seeking a work/life balance.  Here are some articles I found to be helpful through my process of transition!

Keys to Handling Life’s Transitions

Understanding Transition Stress

How to Cope with Transition and Change