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Self-Care in the Fall: Why It’s Important for Your Mental Health
The leaves are changing, the air is getting cooler, and all things pumpkin spice are starting to appear everywhere. It can only mean one thing: fall is here! This time of year is a time for reflection and self-care for many people. The holidays are quickly approaching, and it’s important to take time for yourself before things get too crazy. In this blog post, we will discuss the importance of taking care of your mental health, self-care, and provide some tips on how you can implement it into your life!
The importance of self-care
As the weather gets cooler and the days get shorter, it can be easy to let self-care fall by the wayside. However, taking care of yourself is just as important in the fall as at any other time of year.
One reason self-care is so important in the fall is that it can help boost your immune system. When you’re feeling run down, it’s harder for your body to fight off colds and flu. So make sure to get enough sleep, eat healthy foods, and exercise regularly.
Another reason to focus on self-care in the fall is that it can help to alleviate seasonal affective disorder (SAD). SAD is a type of depression often triggered by the shorter days and reduced sunlight of autumn and winter. To help combat SAD, make sure to get outside every day, even if it’s just for a short walk.
And finally, self-care can help you to enjoy the fall season more. When taking care of yourself, you’re more likely to have the energy and enthusiasm to enjoy all that autumn offers. So don’t wait until spring to start taking care of yourself. Start practicing self-care today!
Tips to help you get started with self-care
Self-care is a catch-all term for many activities, from getting enough sleep to taking time for a hobby. However, the one thing all self-care activities have in common is that they help you to nurture your physical, mental, and emotional health. If you’re new to the world of self-care, here are a few tips to help you get started:
1. Set aside some time each day for yourself. Even just 10-15 minutes can make a big difference. Use this time to do something that makes you happy and relaxed, whether reading, taking a walk, or listening to music.
2. Make healthy choices that make you feel good. This could include eating nutritious meals, exercising regularly, getting enough sleep, and spending time in nature.
3. Be mindful of your thoughts and emotions. Pay attention to how you’re feeling mentally and physically, and take steps to improve your well-being if necessary. This might involve seeking professional help if you’re struggling with your mental health.
4. Do something nice for yourself every day. Whether buying yourself a new book, taking a relaxing bath, or just taking some time out to enjoy your hobbies, make sure to schedule some ME time on a regular basis.
Self-care is all about taking care of yourself both physically and emotionally. You can reap the benefits of increased happiness and reduced stress levels by making small changes in your daily routine.
Ideas for fall-themed self-care
There’s no denying that fall is a busy time of year. It can be tough to find time for yourself, but self-care is important, and there are plenty of ways to fit it into your autumn schedule. Here are a few ideas to get you started:
Get outside. Autumn is a great time to go for a hike, go apple picking, or just take a walk in the park. Being in nature can help to clear your mind and boost your mood.
Get cozy. Take some time to relax at home with a cozy blanket, a cup of your favorite hot beverage, a good book, or a good movie.
Connect with friends. Fall is the perfect time to catch up with friends over coffee or dinner. Spending time with people you care about can help reduce stress and improve your overall sense of well-being.
Give back. There’s nothing like helping others to make you feel good about yourself. Volunteer at a soup kitchen, donate clothes to a local thrift store, or simply offer to help a friend in need.
Be mindful. One of the best ways to reduce stress is to practice mindfulness. This can be as simple as taking a few deep breaths before you start your day or spending a few minutes meditating before bedtime.
Monitor your mental health. Many people who suffer from SAD don’t realize it because it can come on gradually. Keep a mood tracker or journal, and if you start to experience symptoms of depression or anxiety that are affecting your ability to carry out day-to-day tasks, be sure to reach out to a therapist.
Why therapy is a form of self-care
Many people see therapy as a last resort, only to be considered when they’re in crisis. But this isn’t accurate. Instead, therapy is a form of self-care that can be helpful even when things are going well. It’s a chance to step back from your busy life, check in with yourself, reflect on your thoughts and feelings, and figure out what’s really happening.
It’s an opportunity to set aside some time each week to focus on your mental and emotional health. And it’s a chance to develop deeper insight into yourself, leading to more satisfying relationships and better decision-making.
By taking the time to address your own needs, you’re ensuring that you’re in a better position to take care of those around you. When you’re dealing with your own stress and anxiety, it’s difficult to be present for others.
Therapy can help you to process these emotions in a healthy way so that you can be more available to the people in your life. In addition, therapy can also provide you with tools to deal with difficult situations in the future. By taking care of yourself, you’re actually making it possible to be there for others in a more meaningful way.
Therapy is an investment in your well-being and can pay off in many ways. So if you’re feeling good, don’t wait until you’re struggling to give it a try. Find a therapist near you and get connected.
How to keep up your self-care routine during the busy holiday season
With fall comes the start of the holiday season, which can get quite chaotic. With all the shopping, cooking, and parties, it’s easy to let your self-care routine slide. But this is the time of year when you need it the most! Here are a few tips to help you keep up your self-care routine during the holidays:
1. Make time for yourself. Whether it’s a quick jog in the morning or a relaxing bath at night, carve out some time each day to do something just for you.
2. Keep up with your healthy eating habits. It’s easy to indulge during the holidays, but try to focus on healthy foods that will give you energy and help you avoid getting sick.
3. Get enough sleep. This can be tough during the busy holiday season, but try to stick to a regular sleep schedule as much as possible.
4. Take some time to relax and de-stress. With all the hustle and bustle, taking a few minutes each day to just breathe and clear your mind is important.
If you are considering making therapy part of your self-care routine or experiencing symptoms of anxiety or depression, don’t wait to get help.
How are you feeling today?
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#WorldMentalHealthDay
Everyone deserves a support system and access to the resources they need to thrive. This #WorldMentalHealthDay, check on your loved ones and be honest with them about how you’re feeling, too. Every open conversation brings us closer to community.
Job burnout: How to spot it and take action
Job burnout is a type of stress linked to work. It includes being worn out physically or emotionally. Job burnout also may involve feeling useless, powerless and empty.
Burnout isn't a medical diagnosis. Some experts think that other conditions, such as depression, are behind burnout. Burnout can raise the risk of depression. But depression and burnout are different, and they need different treatments.
Certain personality traits may affect the risk of burnout. Other factors, such as past work experiences, also can affect burnout risk. That helps explain why if two people are dealing with the same job issues, one might have job burnout while the other does not.
Whatever the cause, job burnout can affect your physical and mental health. Here are some tips on how to know if you have job burnout and what you can do about it.
Job burnout symptoms
To find out if you might have job burnout, answer these questions:
Do you question the value of your work?
Do you drag yourself to work and have trouble getting started?
Do you feel removed from your work and the people you work with?
Have you lost patience with co-workers, customers or clients?
Do you lack the energy to do your job well?
Is it hard to focus on your job?
Do you feel little satisfaction from what you get done?
Do you feel let down by your job?
Do you doubt your skills and abilities?
Are you using food, drugs or alcohol to feel better or to numb how you feel?
Have your sleep habits changed?
Do you have headaches, stomach or bowel problems, or other physical complaints with no known cause?
If you answered yes to any of these questions, you might have job burnout. Think about talking to a health care professional or a mental health professional. These symptoms also can be linked to health conditions, such as depression.
Possible causes of job burnout
There are different causes of job burnout. They include:
Lack of control. Not having a say in how you do your job, such as your schedule, assignments or workload, can lead to job burnout. Not having what you need to do your work also can add to burnout.
Lack of clarity about what's expected of you. If you're not sure what your boss or others want from you, you're not likely to feel like you're doing a good job.
Conflicts with others. Maybe you work with an office bully. Or you feel that co-workers are against you. Or your boss is too involved with your work. These conflicts can add to job stress.
Too much or too little to do. Maybe your job is boring. Or it's so busy you can't keep up with the demands. In these situations, you need a lot of energy to stay focused. This can lead to fatigue and job burnout.
Lack of support. If you feel alone at work and in your personal life, you might feel more stressed.
Problems with work-life balance. Problems with work-life balance. Maybe your work takes up so much of your time and energy that you have nothing left for family and friends. This lack of balance can lead to job burnout.
Job burnout risk factors
The following factors can add to job burnout:
Having a heavy workload and working long hours.
Struggling with work-life balance.
Working in a helping profession, such as health care, that involves a lot of giving to others.
Feeling of having little or no control over work.
Costs of job burnout
Doing nothing about job burnout can make the problems worse. As a result, you might:
Feel drained.
Not feel able to cope.
Not be able to sleep.
Be sad, angry, irritable or not care.
Use more alcohol or other substances.
Get heart disease, high blood pressure or type 2 diabetes.
Be more likely to get sick.
Handling job burnout
Burnout often involves things in the workplace that you can't control. But there are ways to control how you cope with the stress. To get started:
Look at your options. Talk to your boss about your concerns. Maybe you can work together to make changes or solve problems. Set realistic goals for what must get done. Find out what can wait. If things at work are not likely to change, you might look for a job that would be a better fit for you.
Seek support.. Ask co-workers, friends or loved ones for support. Talking to others might help you cope. Feeling like you belong protects against burnout. If your job offers an employee assistance program, look at the services offered.
Try a relaxing activity. Look for activities that can help with stress. Examples are yoga, meditation or tai chi. Something as simple as taking some deep breaths a few times a day can help relieve tension.
Get some exercise. Regular physical activity can help you cope with stress. It also can take your mind off work.
Get some sleep. Sleep restores well-being and helps protect your health.
Practice mindfulness. Mindfulness is being aware of what's going on inside you and around you without judging or reacting. This practice can help you deal with what's happening on the job.
Keep an open mind as you think about the options. Ask for help. There are ways to overcome burnout and protect your health
#MentalIllnessAwarenessWeek
Mental health is important in all aspects of our lives, including in professional settings. That’s why we’re putting it first this #MentalIllnessAwarenessWeek and #WorldMentalHealthDay! Let’s make our workplaces #NAMIStigmaFree. Share how you prioritize Mental Health at Work!
