Reduce Stress And Use Your Autumn Season To Recharge
- Reduce Stress and Enjoy Your Autumn
- Why Fall is the Perfect Time to Wake Up Early
- Why Anxiety and Depression Can Get Worse in the Fall
- Ideas for Fall Self-Care Activities
- How to Get Your Kids Active This Season
- How to Get the Best Sleep Ever
- Fall Exercise: Is it Time to Upgrade Your Fitness Routine?
- Fall Skincare Tips
Reduce Stress and Enjoy Your Autumn
Are you feeling a bit overwhelmed and stressed now that summer is over?
If you are, you are definitely not alone. This is when you head back to work, kids go back to school, and productivity increases.
You might be stressed about changing your schedule, focusing on your routine, or even the holidays which are coming up fast. Luckily, there are some easy ways to reduce stress in the fall season.
Think of the fall season as the second spring of the year, and use this as an opportunity to declutter your home.
Take a little time to clean your home and really declutter your workspace, bedrooms, and living areas.
Clutter can create a chaotic and stress-induced mindset, which is the last thing you want.
Switch Up Your Daily Routine
If you want less stress during this season, it helps to refocus your daily routine and make some changes appropriate for the time of year.
You already have daily routines, whether you realize it or not. This includes the same things you tend to do at certain times of the day.
You can make small adjustments that really reduce your stress, such as waking up 20 minutes early to write in your journal before getting ready for the day, or adding in a little extra reading time with your kids before their bedtime.
Exercise with the Family
You probably know all the great benefits of exercising, from helping to manage your weight and give you more energy, to boosting your mood and helping you become more fit.
But there is no reason to exercise along; in fact, getting the family involved can help reduce everyone’s stress in the fall.
This can be riding your bikes at a nearby park, spending a Saturday going on a hike, or staying in to have a dance party on a rainy day.
Plan Some Fun Activities
This fall season, you can lower your stress by planning some fun activities for the family or friends, but make sure they focus more on relaxation.
Instead of trying to fill your schedule with as much as possible that requires a lot of effort, think about fun and relaxing activities like going apple picking, enjoying a local fall festival with your family, or having a girl’s night with friends.
Start Using a Daily Planner
Now is a great time to look at your goals and tasks, and make a schedule that shows exactly what to do and when.
How does this help with your stress?
It can keep you from getting too overwhelmed, and actually see that you can get all your tasks completed in a reasonable amount of time, without feeling like you are going non-stop.
Get a daily planner you love, that hopefully includes different layouts, like daily, weekly, and monthly calendar pages.
This allows you to fill out your schedule, create to-do lists, and see what you have going on each day and week.
Why Fall is the Perfect Time to Wake Up Early
Waking up earlier is a big part of setting a new morning routine. It can seem easier to do in the spring and summer when the sun comes up earlier in the day, but when it’s cooler in the fall, it might be the last thing you want to do.
However, this is exactly why it is a great time to become a morning person.
It Helps You Re-Focus on Productivity
When you wake up earlier, it gives you more time to get things done and find the right mindset. If you are in the practice of hitting snooze a few times, by the time you actually get out of bed, you are rushing just to get ready on time.
There isn’t enough time to gradually get up, write in a journal, and do anything other than jump in the shower and throw clothes on as fast as possible.
If you can wake up even an hour earlier, think of how much more time you have to find the right mindset and do something every morning that will help you be more productive.
Many People Who Wake Up Early are Happier
Being a morning person (Whether you want to be or not) has also been linked to more happiness and contentment.
Yes, waking up early can be rough in the beginning, but that doesn’t mean you won’t get used to it.
What you get from it can be far more beneficial for you, helping you to get things done, have a more positive mindset, and even add in some healthy habits. All of this can mean becoming a happier person.
You Can Develop Healthy Habits for the Fall
If you feel like you were more relaxed over the summer with your habits, fall is the ideal time to pick everything back up again.
You can develop healthy habits specifically for this time of year, plus get back to the healthy habits you were doing before summer started.
Think about everything from your diet and fitness routine, to having time in the morning to write in a journal or just having a few minutes of quiet in the house before the rest of the family wakes up.
It Helps You Fit in Daily Exercise
With just a little more time in the morning before you have to get ready for your day, you will have enough time for a quick exercise routine.
It doesn’t have to be a trip to the gym – just 20 minutes of yoga or going for an early morning walk is a wonderful practice to start for the morning.
It gives you more energy and helps you get ready for the day.
Why Anxiety and Depression Can Get Worse in the Fall
While fall is the favorite season among many people, others struggle with it because of how it affects their mental health.
You might be one of the unlucky people who have a hard time with your emotional state in the fall, dealing with worsened anxiety and depression.
Here is more information about why this might be happening and what you can do about it.
What is Autumn Anxiety?
The first mental health change you might notice in the fall season is with your anxiety. Many people have noticed that their anxiety seems to peak around the time fall begins – but why?
This is sometimes referred to as autumn anxiety, a type of anxiety that is triggered by the fall season.
This is because the change between summer and fall can often feel like a drastic one. Your days get shorter, the weather changes, your routine is different, holidays are coming up, and it just feels like everything is different and more stressful.
Dealing with Seasonal Depression
You might also be someone who has worsened depression in the fall, which can happen for a number of different reasons.
However, the most common reason is from seasonal affective disorder, or SAD. SAD is often the result of the seasons changing, particularly with the gloomier, darker weather you get in the fall and winter.
If you live somewhere with a lot of rain and cold days in the fall, then you are likely to get it this time of year.
It can give you all the same symptoms as other forms of depression, including mood changes, low energy, lack of motivation, lethargy, and simply feeling blue.
What You Can Do About it
While it can be difficult getting through the fall season with anxiety and/or depression, you are not alone, and there IS help available to you.
Here are some ways to get relief from your anxiety and depression this season:
Light therapy for SAD –
If you suffer from SAD, one of the best options for you is light therapy.
SAD typically occurs in the fall and winter because of the longer nights, darker days, and gloomy weather.
Naturally, light therapy, called phototherapy, is the way to go. There are light boxes you can use indoors that give you bright light to reduce those depression symptoms.
Writing in a journal –
Journaling is a simple daily practice that can help with both anxiety and depression.
Practicing your breathing exercises –
Breathing exercises help with anxiety the most, allowing you to be mindful for a few minutes, and focus on relaxing your mind and body.
They are also fantastic for getting through a panic attack.
Seeking professional help –
Please do not hesitate to reach out to a doctor or therapist if you need medication or talk therapy. There is so much they can help you with when your anxiety or depression is too much to handle.
Ideas for Fall Self-Care Activities
Self care has been a hot topic for a few years now, instilling the importance of taking more time out to do something good for yourself.
If you want to continue this tradition during the fall season, here are some unique ideas that are great for this time of year.
Enjoy the Outdoor Fall Scenery
When people think of self-care, they often think about staying inside and having a bath or reading a book.
While this is a great way to practice self-care, it definitely isn’t the only option. Self-care is all about doing something for yourself, whether inside or outside, alone or with others.
That is why a great way to practice self-care in the fall is by enjoying the beautiful scenery outdoors.
Head outside to walk around your neighborhood, go to a nearby park, or hike where the leaves are changing.
Find a New Book to Read
If you’re looking more for an indoor self-care activity, it doesn’t get much better than unplugging and enjoying a great book.
Do you have a stack of books on your nightstand that you keep avoiding? Put that phone away, turn off Netflix, and pick up a book instead.
Get transported into the imaginary world the writer creates, and you will quickly understand why this is such a popular choice when it comes to self-care.
Try Fall-Scented Essential Oils
Whether you are brand new to essential oils, or simply wan ta change for the new season, this is a fantastic time to choose some new scents.
You can definitely find blends that remind you of fall, from pumpkin spice to woodsy outdoor blends, or you can choose individual scents for the season and use your favorites.
Some fall scents to look for in your essential oils include:
Enjoy Healthy, Fall Superfoods
Self-care is also about taking care of your physical health, including eating a balanced diet.
You can add more healthy produce by choosing from the fall superfoods that are popular this time of year, such as kale, apples, pears, pumpkin, butternut squash, pomegranate, brussels sprouts, and sweet potatoes.
Make yourself a kale salad with apples and pears, enjoy a rich bowl of butternut squash soup, or whip up a baked sweet potato with your favorite toppings.
Exercise in a Way You Enjoy
Exercise is good for self-care in many ways, from improving your physical health and preventing diseases, to releasing endorphins to put you in a better mood.
It can also help a lot with sleep if you struggle getting to sleep on time in the evenings.
The trick for using it as part of self-care is finding exercise you ENJOY. You should not force yourself to do a workout routine you hate and call it self-care.
How to Get Your Kids Active This Season
Many families spend the summer enjoying indoor and outdoor activities with their kids, going on vacation, heading to the beach or lake.
This is wonderful, but that doesn’t mean your kids shouldn’t also get exercise the rest of the year.
Now that fall is here, it is important to keep your kids active with these tips.
Find Local Events That Get the Kids Moving
There is no reason your kids need to run laps or participate in boring activities they hate just to be active.
Another great option is to find some local events where they will be active, but also have a lot of fun.
Think about a Turkey Tron 5k you can train for before Thanksgiving, a street fair that gets them walking all day, or walking through the pumpkin patch before Halloween.
Play Indoor Games that are Active
Whether you are inside because it’s too late to go outside, or it’s a rainy fall day, there are plenty of ways to be active indoors. The easiest option is to turn on some music and dance around in the living room. This can be so much fun and gets everyone moving, no matter their age. You can also turn on the video games, but choose something active, like a dance game or a fitness game.
Bring the Kids on Hikes or Bike Rides
When it’s a nice day outside, and you have a little time to spend with your kids, don’t feel stuck inside!
Get out and be active with them by going on a hike or taking your bikes for a family ride.
No matter where you live, you probably have some safe, family-friendly places nearby where you can go for a simple hike. It doesn’t have to be a long one – look for 1-mile hikes to start with to get everyone accustomed to this type of physical activity.
Have Family Nighttime Walks
Another easy tradition to start this fall is by having a family walk in the evening.
This could be an after-dinner walk to work off some of those calories and get a little tired before bed, or by taking the dog for a walk.
Planning it for after dinner is a great time, because the kids are probably done with their homework by then, and you might have a little window where you usually lounge in front of the couch or they play video games.
Use this as an opportunity to fit in a little physical activity and family time.
How to Get the Best Sleep Ever
When the summer season starts coming to an end, you might notice that your sleeping habits are still suffering.
Even as the temperature cools a bit and the nights get longer, your energy levels are a bit off when the seasons change. Here are some helpful tips for getting better sleep in the fall season.
Cut Back on Stimulants Before Bed
This is a really bad habit that far too many people do, without realizing it is harming their ability to get good sleep.
Stimulants like alcohol, caffeine, and sugar can all keep you energized well after bedtime.
Start skipping the candy bar in the afternoon, dessert after dinner, and coffee or tea before bed, and you should hopefully be on your way to more restful nights.
Turn Everything Off Before Bed
For people who tend to wake up multiple times a night, the problem might not be falling asleep, but staying asleep and getting back to sleep.
This might be from your TV, phone, and other electronics being on all night long. Even if your TV goes off automatically after a certain period of time, it could keep you from getting deep sleep in the first couple hours before that happens.
Some people even have disrupted sleep just from the lights on front of the cable box, so you may need to cover it at night to avoid this distraction.
Stop Using Your Phone at Night
Similar to turning your TV off, you also want to keep your phone turned off if at all possible.
If you use it for an alarm, consider turning it upside down, or switching to a standard alarm clock for your nightstand.
People have gotten into the habit of checking their phone every time they wake up, but that means you see all your notifications, which can alert your mind and keep you up thinking about it for far too long.
Turn your phone off if you are able to.
Find a Relaxing Pre-Bed Activity
If you are still too energetic before bed, think of a quiet and relaxing activity that helps you to get tired before bed.
This might be reading a book, taking a hot bath, listening to soft music while turning on your essential oil diffuser, or a creative activity like using an adult coloring book. These
are simple to add to your nighttime routine and make such a big difference.
Fall Exercise: Is it Time to Upgrade Your Fitness Routine?
Participating in physical exercise is of course important year-round, but if you have slacked off a little over the summer, the fall season is the perfect time to re-focus on it.
This provides a lot of benefits your physical and emotional health, plus lets you reach any fitness goals you have.
Benefits of Exercising in the Fall
Why exercise in the fall? There are so many great reasons!
The weather is starting to get cooler, so you can enjoy outdoor exercise without too much discomfort.
This is also the time of year when the gym is less crowded, and most people sign up for new gym memberships in the beginning of the year or before summer, but tend to go less during this time of year.
Plus, with the holidays approaching, you might want to find a healthy balance between eating and working out, which is why exercising this time of the year can be so beneficial for your health.
Get Outside to Exercise
There is no better time than to get outside for your exercise routine! Think of how beautiful the scenery is during this time of year.
You get the cooler weather, the changing leaves, the beautiful sunsets. Think about outdoor activities like walking, hiking, riding a bike.
You can start participating in gardening more to exercise at home, or go apple picking with your family. There are just so many great options.
Head to the Gym
If you prefer working out at the gym, this is the perfect time of year! As mentioned, the gym is going to be less crowded than just about any other time of year.
In the fall, you are able to usually get a discount for your membership because of this, and you will get your choice of machines.
Ask the gym about their trainer options if you are brand new to using a gym, or just hop on a treadmill or elliptical for a good cardio workout.
Train for a 5 or 10k
There is almost always a 5k or 10k race in the fall season, often around Thanksgiving or similar holidays.
During this time of the year, it might be a good idea to challenge yourself and run (or walk/run) a 5k. It is only 3.1 miles, so you can definitely do it with just a little training.
By practicing your walking and jogging a few days a week, you will be ready in no time! Plus, this is a great activity to do with the kids.
Fall Skincare Tips
When the seasons change, it is always a good time to re-visit your skincare routine.
Everything about the climate can determine what you need to do to improve your skin health, from humidity and heat, to cold winds and chilly weather.
Here are some skincare tips for the fall season.
Use a Night Cream
If you are not already using a night cream, the fall season is perfect for adding it in to your daily routine.
You want your skin to be as hydrated as possible when the weather gets cold and chilly, and those cold winds dry out your skin. Since you are just going to bed, nighttime is perfect for applying a heavy cream when you don’t have to worry about makeup or other skincare products.
After you cleanse your face in the evening, apply your night cream and let it set it for a few minutes before bed.
When choosing a night cream, it is a good idea to look at the ingredients and be sure none of them are going to irritate your skin.
Exfoliating is likely something you do in the summer season, but there is no reason you can’t continue doing it in the fall.
But you do want to switch to a gentler exfoliating product. During the colder months, your skin is going to be more sensitive and often dry.
If your skin is cracking or going through a flare-up of any kind, do not exfoliate! However, on days when your skin is in good condition, go ahead and exfoliate gently. This helps to remove skin cells to reveal the healthy skin beneath.
Keep Using Sunscreen
A very common mistake made in the fall and winter is skipping the sunscreen.
Just because it doesn’t feel hot outside, does not mean the sun can’t do damage to your skin!
You need to use it every single day before you go outside, as there is always going to be sun exposure fi you are out during the day, regardless of the temperature. Get a good sunscreen that is gentle on your skin and can be worn all day.
In the fall, the colder temperature can also mean dry scalp.
If you have a problem with an itchy and flaky scalp in the fall, you are not alone!
There is no need to be embarrassed – just use an anti-dandruff shampoo once a week or when your scalp flares up, and you will find some great relief.