Fall, Mental Health, & Self Care
As the leaves begin to change color and the air becomes crisp, fall offers a perfect opportunity for so many enjoyable activities that can significantly benefit your mental health.
The season brings with it a sense of coziness, nostalgia, and a chance to reconnect with nature. It allows us to get in to the routine of the school year, embrace the ups and downs of football season, eat delicious seasonal treats, and practice self care in unique ways.
In this blog post, we'll explore how fun fall activities can have a positive impact on your mental well-being, helping you find joy and balance during this beautiful time of the year.
Fall Self Care Activities
Fall Foliage
Fall foliage is a natural masterpiece that provides a stunning backdrop for outdoor activities. Taking a leisurely stroll through parks or hiking trails, surrounded by vibrant reds, yellows, and oranges, can be incredibly therapeutic. The fresh air, soothing rustling of leaves, and the beauty of the changing landscape can help reduce stress and boost your mood. My personal favorite is leaf crunching as you stroll through these parks or trails! Plus, I was always told that if you catch a falling leaf it is 7 years of good luck.
Pumpkin Patches
Visiting a pumpkin patch is not only a quintessential fall activity, but also an opportunity to connect with the season and your creative side. Selecting the perfect pumpkin and then carving or decorating it can be a fun and engaging way to relieve stress and express your artistic talents. Engaging in creative endeavors like this can help improve your mental well-being by promoting mindfulness and a sense of accomplishment. Every year, pumpkin carving is an event that challenges me, but is so rewarding! Check out my pumpkin carving creations at the end of this blog!
Picking Apples
Heading to an apple orchard is a wonderful fall activity! It allows you to enjoy the beautiful landscape of the season, while also experiencing beautiful weather and delicious apples! Apple picking is a sensory friendly family (or solo) activity. There truly is an apple for everyone. One of my favorite snacks in the fall is a hand picked apple with some peanut butter! The outdoors and activity will offer a blend of physical activity, nature exposure, and mindfulness that contribute to improved mental health.
Outdoor Workouts
Fall provides a refreshing break from the summer heat, making it an ideal time for outdoor exercise. Personally, it is one of my favorite times to run and I am typically always signed up for a half marathon during this time of the year. I always find that physical activity can have a powerful impact on your mental health. It releases endorphins, reduces stress hormones, and improves overall mood and cognitive function.
Flavors of Fall
Fall is a season of culinary delights, from pumpkin spice lattes to apple pies and hearty soups. Cooking or baking seasonal recipes with friends or family can be a delightful and therapeutic activity. The act of preparing and sharing meals fosters a sense of connection and belonging, which can enhance your mental well-being. Pumpkin Chai Latte is my go to Starbucks fall drink and I love making homemade Apple, Pumpkin, or Pecan Pies. My go to Pecan Pie recipe:
Ingredients:
3 eggs beaten (with a fork)
1 cup white Karo syrup
1/2 cup sugar
1 tsp vanilla
3 tbsp of a stick of butter - melted
1 cup chopped pecans (I like to leave some un-chopped too)
1 unbaked 9 in. pie shell (you can use graham cracker, or regular).
Directions:
Place pecans in the bottom of pie shell. Make sure pecans completely cover the bottom of the shell.
In a bowl: Using a fork or white whisk, combine eggs, Karo syrup, sugar, vanilla, and butter (in this order, stirring with fork or whisk after each addition).
Pour mixture over the top of pecans.
Bake for 10 minutes at 450. Turn oven down to 350. Bake additional 30 minutes. Best when baked for complete time, even if it looks like it might be burning the top. Do not over bake!
Cozy Up with a Good Book or Movie
As the days grow shorter and cooler, cozying up indoors with a good book or a movie can be a great way to relax and unwind. The fall season provides an excellent excuse to indulge in some comforting entertainment. Reading or watching movies that align with the season's themes can be a form of escapism and a source of comfort, helping you reduce stress and anxiety. Check out our earlier blog post for some of my recent reads! Or curl up in your favorite comfy sweatshirt and blanket and watch a new movie!
Fall Festivities
Fall is synonymous with festivals and celebrations, from Oktoberfest to Halloween. Participating in these events can foster a sense of community and joy. Whether you're dressing up in costumes, enjoying fall-themed treats, or attending local events, these experiences can provide a welcome break from routine and boost your mental health. This year, I plan to wear an Eeyore costume for Book Character Day! I also have a personal goal to make it to more Farmers Markets for fresh vegetables and flowers!
Football (or other fall sports)
Watching football in the fall can have several positive effects on mental health, provided it is enjoyed in moderation and as part of a balanced lifestyle. Here are some ways in which watching football during the fall season can contribute to mental well-being: social connection, shared enjoyment, stress reduction (unless you’re like me and cheer for the Buffalo Bills), distracting from worries, and enhanced focus. There’s no place I’d rather be in the fall than cheering for the Buffalo Bills though! After our loss on Sunday to the Patriots, sometimes football doesn’t spark the most joy!
Although the fall offers so many opportunities for self care, I acknoweldge that fall is not for everybody! In fact, some of you might hate all things correlated with fall. I may have lost you at “running during this season is my favorite” because you were simply thinking somebody loves to run at any time? Or you heard all things outside in nature and thought can I please avoid all those things at all costs? Or you HATE pumpkin spice ANYTHING - I would agree that pumpkin anything should at least wait until the month of October!
I listed so many things that the fall offers for self-care, though it is possible to practice self-care in ways that have nothing to do with the fall season. Eating a balanced diet, exercise, sunlight, hot baths/showers, jamming out to music, playing music (I love playing the piano), meditation, or even doing a favorite hobby (reading, cooking, knitting, or my personal favorite scrapbooking) are all self-care activities that are year round.
Other Fall Mental Health Benefits:
Sunlight and Vitamin D:
While the days grow shorter, fall still offers a good amount of sunlight. Exposure to natural light can boost mood and help regulate sleep patterns. Additionally, sunlight stimulates the body's production of vitamin D, which is essential for mental well-being.
Routine and Structure:
Fall brings a sense of routine and structure, with the return to school and work after the summer break. Having a routine can provide a sense of purpose and control, which can be beneficial for mental health. Routines:
Reduce Stress and Anxiety
Improve Time Management
Enhance Productivity
Lead to Better Sleep
Increase Self-Discipline
Enhance Focus and Clarity
Mindfulness and Reflection:
The changing seasons can encourage mindfulness and reflection. Many people find solace in the rhythm of nature and use the season as an opportunity for self-awareness and personal growth. I love to reflect on my goals for the year and identify anything I hope to accomplish before the New Year!
Check out a few of my recent pumpkin carving creations below:
It's important to mention that while fall can offer many mental health benefits, some people may struggle during this season. Some people may associate fall with seasonal affective disorder (SAD), a form of depression that occurs seasonally, often in the fall and winter. Research published in the Journal of Affective Disorders indicates that there is a higher prevalence of Seasonal Affective Disorder (SAD) during the fall and winter months, with an estimated 1-2% of the population experiencing this form of depression. SAD is characterized by symptoms such as low energy, mood changes, and sleep disturbances, underscoring the need for self-care and clinical support during this time. Fall can also be jam packed with activities and family time that can be overwhelming.
If you or someone you know experiences symptoms of SAD or other mental health challenges during the fall season, it's essential to seek support and professional guidance to address these issues effectively. Phases Virginia is able to support if this season is challenging for you!