LIFESTYLE
September 2024

What an eventful summer! Between family gatherings, kids' activities, and for some, even moving to a new home, the past three months have been packed with events. The end of summer is a transition to a more complex season, with a new school year starting, heavier work projects, and before we know it, preparation for the holidays. With the autumnal equinox on September 22nd, fall officially begins, so these next few weeks are a key time to check in with yourself, see how you're feeling, and make adjustments that will mentally prepare you for the challenges as well as the fun times ahead.

End of Summer Blues

Reduced sunlight, spending less time outdoors, and the end of summer vacation can lead to feelings of sadness, depression, and even anxiety. But you aren't alone! According to the Strongest Families Institute, an evidence-based, bilingual mental health services organization, "A decrease in daylight hours can have an impact on your mood such as feeling more down or irritable as well as decreasing your enjoyment in things that you typically like to do, reducing your energy, disrupting your eating and sleep routine, and having trouble concentrating." But there are proven methods that can help you navigate this transition.

The Physical-Spiritual-Mental Health Connection

Every fall, while many trees lose their leaves, their roots remain stable. This season is the time to focus on and strengthen your roots through activities like regular physical exercise, daily spiritual practice, prioritizing mental wellness, and exploring your own creativity. As the sky grows darker, it's important to create a balanced, steady rhythm in your life, as much as possible, from morning to night.

In the morning, taking just one minute to verbalize three things you’re grateful for starts the day on a positive note. If you have trouble waking up or are someone who tends to hit the snooze button repeatedly, consider buying a sunrise alarm clock (starting at under $40) that uses light to wake you up to your own biological rhythm. Establish a morning routine that allows time for YOU before tending to everyone else's needs. It's impossible to pour from an empty cup, and replenishing your body, mind, and spirit with yoga, meditation, or your own spiritual practice prioritizes connecting with yourself and your own mental health.

Whether at work or working from home, take breaks to get outside and into the sunlight whenever you can. Even a 10 minute walk can clear, reset, and refresh your mind. "Research suggests that being outside while the sun is shining might decrease symptoms of depression, boost happiness levels, improve sleep, and reduce neuroticism," according to a study in the December 2021 Journal of Affective Disorders.

We all spend more time sitting in the fall, so it's also important to Incorporate 5-10 minutes of stretching for every 3-4 hours at your desk or on the couch. Reducing neck and upper back tension, where we tend to store stress, makes a real difference in mood, sense of well-being, and our ability to fall and stay asleep, which plays a big role in overall mental health. While on the subject of couch-sitting, try to balance Netflix binges with reading or listening to empowering audiobooks that center self-reflection and positive growth. There are many options for both adults and children, teaching mindfulness practices and strategies that enhance daily life.

Choosing a mind-healthy diet is the most delicious way to support positive mental health and elevate your mood. Try to incorporate foods rich in omega-3s into your daily diet, such as nuts, avocados, beans, leafy greens, fish, and fresh fruit. A fun way to involve kids is to freeze some summer fruit juice in ice cube trays to drink during the fall for a blast of internal summer sunshine!

Plan Fun Activities To Look Forward To

With a daily routine of school drop-offs, work, evening meals and bedtimes, planning fun activities to look forward to can provide a huge mental health boost. This is a great season to visit places that were too hot to enjoy in the summer. In Southern California, visit Joshua Tree National Park, Palm Springs and the Coachella Valley to take advantage of cooler weather and off-season prices. In Northern California and Arizona, explore hiking trails through the woods or high desert, or go on a kayaking trip along a beautiful river. See a concert in an outdoor venue, enjoy fall festivals in your area, and plan holiday gatherings/celebrations that YOU will look forward to. Prioritize your well-being, need for adventure, and happiness this season!

Prioritizing Your Well-Being Is Never Selfish

We hope these fall mental health tips have given you some new ideas and healthy practices to try out. The importance of your own mental wellness cannot be overstated. Taking the time to take care of yourself not only has a positive impact on your own well-being, but on the well-being of everyone around you. Implementing healthy goals in small steps helps us stick to them, and the benefits of these practices motivate us to continue them. Give some of these practices a try and experience the difference for yourself!

Important Note: If you experience continued or deepening symptoms of depression, anxiety, or seasonal affective disorder, always consult a medical professional for guidance and help.

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