How are you experiencing sweater and pumpkin spice season? Maybe it’s doing something you can only enjoy this time of year, like going apple picking. Or maybe it helps you take care of your own well-being as the weather changes, like adding indoor workout options to your list.
All these things can be self-careand a change in season is a great time to reevaluate and strategize around your self-care routines, says William W. Li, MDBoston-based internal medicine physician and author of Eating to Beat Illness: The New Science on How Your Body Can Heal Itself.
Self-care means all the steps and actions you take to care for your physical and emotional health in the way you are best able to do. Exercising, talking with a friend, or cleaning your house all count, says Dr. Li. “Self-care addresses your physical, mental, and emotional needs. »
And given the changes in your schedule and personal wants and needs that might accompany a new season, what it takes to take care of your physical and emotional health may also change throughout the year.
“As the holidays approach and the weather gets colder, you may find yourself at home more. This is a great time to review your schedule and goals and re-evaluate them,” says Sanam Hafeez, doctor of psychologypsychologist in private practice in New York and faculty member at Columbia University in New York.
Consider summer self-care routines that might need adjustments, she says. Maybe, for example, your garden needs less attention? Perhaps the diminishing evening sun has kept you from running after work?
“Keep what works and throw out what doesn’t,” explains Gail Saltz, MDassociate professor of psychiatry at the Weill-Cornell School of Medicine at New York Presbyterian Hospital in New York and host of the How can I help? podcast from iHeartRadio. And remember, there is no right or wrong way to take care of yourself. Dr. Saltz says, “Ask, ‘What supports you?’ »
And remember, when it comes to self-care (like other tasks in your life), trying to do too much can defeat the purpose.
“Boundaries are essential for self-care and help you prioritize,” says Dr. Hafeez. This is especially important in the fall, which can mean busier schedules (thanks to back-to-school and other activities that were interrupted during the summer for many) and a lead-up to the holiday season in recent months (which for many can bring its own turmoil), she adds.
For some self-care inspiration this fall, consider the following.
1. Layer up and walk around
Just because outdoor conditions are starting to relax doesn’t mean your outdoor time should too, if that fills your cup. Research suggests being outside while the sun is shining could decrease symptoms of depressionincrease happiness levels, improve sleep and reduce neuroticism, according to a study in December 2021 Journal of Affective Disorders. The topic of eco-therapy is gaining momentum in research and interest among clinicians and patients, according to the American Psychological Association (APA).
Dress for the weather, wear a layer that you can throw away and take with you if your body gets warm while you walk. But many people prefer to spend time outdoors in the cool fall air rather than in hot summer weather, notes Li. “As temperatures drop, it can be very pleasant and relaxing to be outside and restart your circulation by walking 30 minutes,” he says.
Double up on your self-care time by walking outside with a friend or talking to a loved one on the phone. A partner can help hold you accountable for exercise (and self-care), depending on Centers for Disease Control and Prevention (CDC). Plus, it can make the session a lot more fun, which improves your energy and mood, says Li.
2. Beautify your space
A change of season can be the perfect time to do a deep clean and prepare your personal space for the months to come.
“Whether it’s your kitchen, your living room, your closet or your garage, fall is the time to put away your summer belongings and take the opportunity to get rid of the items you don’t need. don’t need to and declutter your living space. “Li. “Organizing your nest is a common self-care practice that makes most people feel better.”
A cleaner, less cluttered space can help relieve anxiety and stress, says Hafeez. A study published in June 2015 in the journal Sleep found that people with fewer hoarding tendencies also reported better, more restorative sleep.
3. Update your to-do list
As the typical holiday season comes to an end, it’s a great time to start or touch up your to-do list.
“Take time to dream and imagine what you would like to do one day and make a list that you can refer to from time to time. Aspiring toward a goal or dream can be grounded by making you appreciate where you are today and where you would like to be in the future,” Li says.
According to American Heart Associationhaving a to-do list can provide benefits to the brain and body, including boosting creativity, helping to combat stagnation, and keeping the focus on what’s important to you (rather than letting stress daily and scheduled “shoulds” take over).
Pro tip: Is there something on your to-do list that you can check off? Is there anything you can plan for the coming months or year? A change in season is a great time to consider when you might want to tackle short- or long-term goals, and what steps you need to take now to get there, says Li.
4. Dive into fall recipes — Apples, broccoli and squash, we’re looking at you!
Start planning your fall menu, suggests Li. Eat more seasonal fall ingredients, such as broccoli, squash, apples, pumpkin and pears, have nutritional, price and environmental benefits. A study found, for example, that broccoli was higher in vitamin C when purchased in supermarkets during peak season than broccoli purchased at other times of the year.
“I like to pull out my fall cookbook and cook meals with healthy ingredients that remind me of the season,” Li says. “This usually involves soups, stews, and other hearty warming dishes that I associate with in the cooler season, and it brings back pleasant memories of the past because fall is my favorite season.”
5. Embrace Sunlight (or Consider Light Therapy)
Seasonal Affective Disorder (SAD)also known as “major depressive disorder with a seasonal pattern,” affects about 1 in 20 Americans, according to the American Academy of Family Physicians (AAFP). This can be triggered by the change of season and occur either due to the spring transition from cooler to warmer weather or due to the fall transition from warmer to cooler weather.
Some people notice the same effect, but have less serious symptoms (those that do not interfere with daily functioning enough to be considered a clinical diagnosis). Clinicians often refer to this phenomenon as “winter blues.”
If you notice your mood decreasing with shorter days and cooler weather, temperatures, or time spent outdoors, talk to your doctor. If you have SAD, your doctor can make sure you’re taking the right steps to treat this condition, which may include light therapy. Light therapy involves using light of a specific brightness for a specific duration each day, which has been proven to help relieve mood and symptoms of SAD, among other mental health conditions. research watch.
Whether you have SAD or not, getting out into natural sunlight (especially earlier in the day) can have a similar effect on mood.
“For my patients who receive seasonal affective disorderor a low mood related to shorter days and less sunlight, I recommend using a therapeutic light box whenever we turn back the clock to fall,” says Saltz.
6. Pull out your favorite cozy sweaters
Sweater weather is here, and there’s nothing cozier than a soft, cocoon-like layer on a chilly day. Not only can it be pleasant to the touch as a soft and soothing sensation (hygge 101!), but it can also improve your mood.
It is useful to wear clothes that make us feel good, according to Penn Medicine. The idea is that if what you wear triggers joy, it also triggers the release of dopamine, a hormone that lights up the reward center of our brain and makes us want to know more about that trigger. The trend is grabbing the internet’s attention; #DopamineDressing has over 107,000 posts on Instagram.
7. Go Ahead, Embrace All Things Pumpkin Spiced
If you’re counting down each year until Pumpkin Spice Latte (PSL) Launch Day, go ahead and enjoy this fall treat when it arrives at the coffee shop near you (or try making your own at House).
Its limited availability gives us something to look forward to. Research shows for example that scarcity motivates and attracts us. Plus, that PSL smell alone can make your day better. Positive memories triggered by an odor can increase positive emotions, reduce stress, and decrease inflammation, etc. research suggests.
