Self-Care From Summer to Fall

As summer winds down to an end and we enter the fall months, our bodies and minds begin to respond to the changes around us. Shorter days, colder weather, and busier schedules make it more challenging to maintain healthy habits. In order to take care of ourselves in the changing seasons, it is important to first understand why we feel so unbalanced. Follow along to learn how your body experiences the shift to autumn and what you can do to reduce its impact.

Sleep: Our sleep-wake cycles are controlled by circadian rhythm, an internal clock that tells us when to sleep, wake up, digest, and more. Shortened days in the fall disrupt this circadian rhythm and can often cause sleep disruptions, changes to mood, and drowsiness throughout the day. Although we can’t keep the sun in the sky for as long as we would like, we can make some small changes to our sleep hygiene that limit the effect circadian rhythm disruptions have on our mood.

Tips:

• Step outside for 15 minutes when you wake up to acclimate your body to the daytime

• Avoid screens and bright lights for an hour before you go to sleep

• Develop a sleep routine you love (read a book, enjoy skincare, drink a cup of tea) to keep consistency each night

Social Life: Colder weather usually means staying indoors and snuggling under the covers. This can make it hard to maintain the social interaction with friends and family we may have had in the summer. Feeling loneliness and sadness is typical of the colder months as we long for the connection we are lacking. To combat these feelings, we can be more intentional about our social lives.

Tips:

• Schedule some time for weekly check-ins with your loved ones in person, over the phone, or by text to continue feeling connected

• Plan fun fall and winter activities to look forward to, indoors or outdoors

• Try enjoying an indoor hobbies (reading, writing, crocheting, drawing) in a coffee shop or library

Activity Level: The combination of reduced sunlight and colder weather can make outdoor activities, such as biking or walking, feel unpleasant. As a result, our physical activity levels tend to drop in the fall and winter. Unable to release energy in a healthy way, we may wind up feeling stressed, anxious, or unsettled. Trying to fit in a few moments of activity each day can lead to large increases in mood and life satisfaction in the colder months.

Tips:

• Find a local fitness class or gym to enroll in with a friend

• Practice 15 minutes of yoga in the morning or just before bed

• Turn your chores into activities - have a dance party while cleaning the house!

Physical Health: Sunlight provides us with an important vitamin for our daily functioning and mood, Vitamin D. Vitamin D deficiencies can have drastic effects on our health from body aches to decreased mood and fatigue. Being mindful to incorporate Vitamin D-rich foods, such as fatty fish or egg yolks, into your diet is a great way to combat these effects.

If you feel that your fall/winter blues are part of something more serious, don’t hesitate to reach out to a therapist! You can email us or use our website to set up a free 15-minute phone consultation.