How do you ring in the season of pumpkin spice and Halloween candy? Do you head to pumpkin patches, go apple picking, or get in the fall spirit by decorating your home? However you enjoy the fall season, one thing is for certain: your mental health deserves attention as the weather changes. In the blink of an eye, the holidays will be here and stress levels will skyrocket. Making a point to devote time for self-care in the fall can greatly benefit you towards the end of the year. 

Why Do You Need Self-Care?

Stress is a natural part of life for everyone. Sometimes, stress is that little extra nudge you need to complete a project on time. There are a lot of negative stressors in your life, though, and you can’t avoid all of them. Self-care helps to counteract the negative effects of stress! Without self-care practices, stress can build up in your system, boiling over and wreaking havoc on your body. Stress goes beyond anxiety and mental exhaustion; rather, it can make you eat unhealthy or physically ill. 

Self-care is all the steps and actions you take to nourish you physical, mental, and emotional health. Exercise, talking with a friend, cleaning your house, soaking in a bath, getting a massage, or making a meal count as self-care practices. As the seasons change, it is nice to adapt your self-care practices. You don’t have to make extravagant changes, but it can be nice to embrace certain aspects of fall and incorporate them into your life. Read on to learn about some helpful self-care practices for fall. 

Embrace The Sunshine

Seasonal Affective Disorder (SAD) impacts about one in every 20 American adults. The change of season, no matter if the weather transitions from warm to cold or cold to warm, triggers the condition. For those who suffer from this condition annually, it can be beneficial to embrace the sunshine whenever you get the chance. If you notice that your mood dips as the days get shorter and weather gets colder, go outside if the weather permits. You can also speak with your doctor about taking the right steps to treat SAD with light therapy. Many people find that this therapy greatly improves their mood and SAD symptoms. 

Savor A Warm Drink

Half the fun of colder weather is enjoying an amazingly soothing warm beverage. While we don’t encourage you to consume sugar-laden pumpkin spice lattes on the regular, and occasional one may bring you joy. Tea, coffee, cider, or cocoa are the classic hot beverages that seem to warm the soul. Maximize this self-care practice by taking the time to enjoy the beverage. Don’t simply gulp it down in the car while commuting; rather, take the time to sit, relax, and enjoy your drink. Listen to a podcast, read a book, or watch an episode of your favorite show with your hot drink. 

Spruce Up Your Space

A change of seasons is a great opportunity to give your space a thorough deep cleaning. Getting rid of unnecessary things can be difficult, but also very relieving in regards to stress. Put away the summery things and get out the fall and winter items you’ll use until the spring. Leaving your summer things in your house along with the fall things can create clutter, which can induce stress. Make sure to place your seasonal decorations in bins that you clearly label. Store them in a garage or shed, if that is a viable option, so that they aren’t cluttering up the inside of your home. 

Layer Up And Walk Outside

Before the temperatures become frigid, depending on where you live of course, enjoy the outdoors. You don’t have to venture into nature, although that is never discouraged, because a neighborhood stroll is enough to recharge the batteries. According to research, being outside while the sun is shining may help decrease symptoms of depression and boost levels of happiness. If the temperatures are chillier in the fall, dress yourself in some warmer layers that you can shed as your body warms up during the walk. Try to go on a 30-minute walk whenever you feel overwhelmed, and increase the benefits of this walk by talking to a loved one on the phone. 

Get Out Your Favorite Fall Clothes

Sweater weather is a thing, folks, and bundling up in a cozy sweater is like giving yourself a giant hug. Not only that, bundling up when it gets colder can feel quite soothing, almost as if you are receiving a giant hug. There is also value in wearing clothing that makes you feel good about yourself. Researchers say that wearing something you love triggers the release of dopamine, a hormone that ignites the reward center of your brain. There is even a #DopamineDressing trend with hundreds of thousands of posts on Instagram!

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The beaches are filling up, the pools are open, and cookouts are aplenty. Your city may even put together outdoor summer concerts, or you may have a vacation lined up. If you have children, they may be in summer camps or looking forward to playdates and other summertime activities. All of that was exhausting to read, right? Now, imagine coordinating all of that and getting to every engagement!

There are internal and external pressures to make the most of your summer. Those factors may push you into overdrive during the seemingly “laid-back and chill” season. If going to the beach becomes a chore instead of a jovial experience, you are likely experiencing a burnout. The term “burnout” is a common workplace term because exhaustion from work is quite common. Work-related stress can also cause you to burnout, but this term is a bit more broad now. 

During the pandemic, many parents experienced burnouts. Monitoring scholastic Zoom sessions, keeping the children occupied and safe, and having to work and worry about the future did anything but relax parents. A 2022 report noted feelings or irritability, emotional detachment, and a general overwhelmed feeling as a parental burnout. The primary takeaway, according to mental health experts, is that a burnout tends to result from an over-stressed life. Physical, mental, and emotional elements can all cause exhaustion and varying emotions, but you can control them if you know what to do. 

Why Is Summer Causing A Burnout?

The summer burnout is real, according to psychologists. Why is that the case when summer is a traditionally a relaxing time of year? People enter summer with certain expectations, the most common of which is that it will be exciting, amazing, and incredibly fun. That mentality over-commits yourself to potential opportunities that come your way. That, in turn, causes you to feel overwhelmed and ambushed. The differing schedules, vacations, child pickups, and more are all moving parts that require mental energy. Not only that, but the schedules are very tiring and fill up your plate. 

If you feel burned out and want to enjoy the rest of your summer, consider the following tips to help you cope with a burnout. 

Embrace Flexibility

As a human, it is very natural to think in a very black and white way. For example, you either go to your friend’s barbecue or you don’t. In reality, there are many decisions you can make about certain events, or anything involving your participation. If your neighbor invites you over for a backyard cookout, go over for a drink and then head out. Part-time attendance is a beautiful thing, giving you all the perks of participating and enjoying down time as well. Always ask yourself what actions will serve you in the best way and go from there. Being flexible is a skill, and an amazing one at that!

Focus On One Thing At A Time

If you multitask your way through life, you tend to skip over crucial details. Some people look at multitasking as a way to fit everything in, but it can fuel inattention and an unproductive attitude. If you work at the pool or beach while trying to enjoy yourself and monitor your children, your full attention is not directed at any of the tasks. In order to prioritize one thing, you have to de-prioritize another thing. Splitting your focus is a surefire way to burn yourself out, but focusing on one thing at a time can help you take back control of your life. For example, put your phone down if you’re working and stop working if you want to enjoy family time. 

Create A Summer Value Statement

What do you want to embrace this summer? Do you want to learn more about yourself, or do you want to become more adept at anticipating the needs of others? A value statement can help you avoid a burnout because it outlines personal or family qualities to which you want to adhere. Whatever you value is the right answer! Think about the ways you behave this summer and see if your actions align with your value statement. When invitations or obligations arise, you can decide how you want to act according to your value statement. 

Check In With Yourself

It can occasionally feel like life is running away from you, but you can pivot, assess, and redirect your efforts to prevent that from happening. Psychologists encourage you to regularly check in with yourself to avoid disconnecting entirely. If you feel frazzled, take time to hit the pause button and ask yourself what you need. Do you need more rest and relaxation? Perhaps you need to spend less time operating around your kids’ schedules. Try to establish a regular practice of seeing what you need to make summer as enjoyable as possible. 

Schedule Time To Do Less

You most likely have a to-do list, but is “do less” on that list? If you are constantly on the move and feel stressed, give yourself permission to scale back. Try to list out everything that you have to do in the coming week, or month if you prefer a long-term view. Ask yourself what you can cut out, or what’s easiest to cut. Sometimes, you just need to watch some TV or read a book. Other times you may want to go for a run or head to the beach with friends. Don’t be afraid to do less because it is often a great remedy!

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Do you feel a bit of brain fog in these hotter months? It’s logical to think that your sleep pattern may be to blame, but the heat may have a bigger influence on brain health than you realize. A few summers ago, researchers in Boston studied young adults living in college dorm rooms during a heat wave. Some of the participants had central air conditioning (AC) and slept in a 71-degree Fahrenheit (F) environment. Other participants did not have AC and the room averaged 80 degrees F.

For nearly two weeks of the study, students took a few tests every morning administered via their cell phones. The students who had to sleep in the hotter environment performed measurably worse on the tests than the students who slept in the cooler environment. One of the tests involved math, requiring simple addition and subtraction. A second test, the Stroop test, jumbled words and colors. If the participants saw the word “red” in a blue circle, they had to respond “blue,” according to the study authors. 

If your reaction time is slower, then you may get tripped up more easily on certain questions. Researchers behind the study found that heat slows your reaction time. In fact, they saw reductions in the order of 10% in response times and accuracy. Part of that may stem from interrupted sleep, or lack of sleep. When the sleeping environment is hotter and you are not accustomed to heat, it is much more difficult to get quality sleep. That said, a body of research suggests that the heat itself interferes with cognition. 

What Does Other Research Say?

A similar study from 2021 documented reduced cognitive performance at temperatures of 79 degrees F. As the temperatures rose during the study, researchers observed lower activity in the parasympathetic nervous system, which is the anti-stress system that can help you remain calm. Additionally, researchers noticed that oxygen saturation levels in the blood were much lower at higher temperatures. That most likely explained the reduction in cognitive performance. 

Other studies found that higher temperatures in an office setting made office workers score lower on standardized tests. One of those studies found that productivity in the workplace was higher when the air temperature averaged 72 degrees F. Productivity began to decrease once temperatures reached the mid-70s. Additional research found that high school students performed more poorly on standardized tests when the days were hotter. Hotter days also made students more irritable or moodier, which may result from elevated cortisol levels. Too much cortisol in the body can induce frequent stress responses. 

Given that extreme heat waves are more common nowadays, health experts are more interested in understanding how heat can influence mechanisms that influence anxiety-related problems and mood. A study from 2022 found that hospital visits for mental health-related issues rose during extremely hot weather. That is consistent with what a lot of physicians explain. 

How Do You Combat The Effects Of Heat?

First and foremost, you need to hydrate as much as possible when the weather is hot. In hotter weather, you lose more sweat, so you have to replenish those fluids. In addition to water, drink electrolyte beverages (preferably not sugary sports drinks) that help replenish lost nutrients. In regards to the first study we discussed at the beginning of the article, students that slept in hot rooms drank less than six glasses of liquid per day. Prior research showed that being slightly dehydrated led to impaired cognitive performance. Drink plenty of water to keep your physical and mental health working optimally!

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To embrace the self for all of its attributes, whether mental or physical, and negative or positive, is self-acceptance. It’s possible for someone to struggle to accept certain qualities of the self from time to time. That is especially true in a time when it’s very easy to compare the self to everything that is happening on social media or popular culture. Perhaps trauma from childhood also makes it difficult to extend compassion to the self. Whatever the case, accepting who you are is vital for overall happiness and well-being. 

Self-Acceptance For Psychological Health

If you have low self-acceptance, your psychological health may suffer. The incapability to fully accept yourself can put you at a higher risk for experiencing symptoms of anxiety and depression. Some research notes that rejecting negative qualities about yourself can cause you to fixate on those attributes, which encourages negative self-talk. Some examples of negative self-talk include:

• “I’m such a failure.”
• “I’m not good enough.”
• “That person is so smart and I could never be like that.”

Negative statements such as the ones listed above can cause you to lose feelings of hope and self-worth, and increase feelings of anxiety and sadness. When you can finally accept yourself, even the qualities that you may not be proud of, you retain more control of your emotions. That means that self-acceptance may help prevent anxiety and depression, provided you put the work in. 

How To Practice Self-Acceptance 

Self-acceptance sounds easy, right? Like anything, practice makes perfect, but you have to know where to start. Below, we’ll take a look at three techniques that will help you practice self-acceptance. 

Keep A Gratitude Journal

Do you ever find yourself ruminating about things that went wrong during the day? Don’t dwell on negativity or negative qualities, unless you want to spiral out of control. Shift to a more positive mindset by keeping a journal, or even writing notes on your phone. A great daily practice to help foster a more positive mindset is to write down five things that you are grateful for. When you focus on the positive, you start to reduce feelings of negativity. This practice helps you accept yourself more mindfully. 

You Are A Work In Progress

The great part of being human is that you can always learn new things. When starting a new hobby or learning a new skill, it is natural to not be very good at it. You are just starting and there is a learning curve! Maybe you decide to participate in a baking class and notice that your classmates have baked perfect cookies. You look at your oven and you see that your cookies are burned. Don’t let negative thoughts like, “I’m such a terrible baker,” enter your mind. You can return to class and should not be discouraged by a small setback. Tell yourself that you are a work in progress, so that you can better handle your thoughts. You can always try again! Don’t expect to be perfect on the first go-around, or else you will wind up spiraling into negativity.

Look At Your Experiences From A Different Perspective

Do you find yourself thinking about an event, emotion, or experience that brings about feelings of unhappiness? Look at the situation from a different perspective in an attempt to find a silver lining. There is nothing wrong with viewing the glass half full! Maybe you get dressed up to go out and take a sip of a drink that you spill all over your shirt/dress/top. Now that’s a frustrating experience, but you don’t need to add fuel to the fire and make it more frustrating. Instead, find the positive or talk to a friend about what just happened to get a little more perspective on the matter. If you remain stuck in your feelings, you look at things too negatively. Find a fresh take on the subject and you may notice things that you didn’t before that help you accept yourself.

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It’s safe to say that people are more connected than ever in our digitally driven world. Just because people can connect digitally in seconds, does that mean that they are making meaningful, social connections on a regular basis? Now is the time to create a supportive social network, both digitally and in-person. In this article, we delve into the concept of social health and different practical strategies that help foster social engagement to achieve holistic wellness. 

What Is Social Health? 

As much as you do not want to believe it, social health is an essential part of your overall well-being. Often referred to as social wellness, social health relates to the connection and need for community. Most people achieve this through relationships with family and friends. It’s the sense of belonging that comes from connecting with these groups of like-minded people who support, value, and love you. In simpler terms, social health comes from the relationships you build with others and the connection those relationships provide.

Social health is supported by five pillars, all of which work to keep the structure (your well-being) intact. We’ll detail them below:

• Communication skills: The ability to communicate clearly is paramount to build healthy social interactions. If you can communicate effectively, you can express your thoughts and feelings. You can also listen actively and understand where others are coming from, a practice that fosters great social connections. 
• Quality of relationships: Your goal should not be to have as many social connections as possible. It’s about quality, not quantity. The quality relationships are the ones in which you feel safe, heard, seen, and completely understood. These relationships are the ones that enhance your health. 
• Ecosystem of social support: It’s very common for people to rely on different support systems to navigate life’s more difficult challenges. These support systems essentially form an ecosystem of strong connections, in which you can find guidance, reassurances, and companionship. You often become more resilient with the people around you in these ecosystems. 
• The role of community engagement: Humans are social creatures, which explains the joy you receive when you are part of a strong community. Being a community member gives you the assurance that you are part of something larger than yourself. 
• Boundaries and self-care: Without healthy boundaries, you cannot foster optimal social health. You have to know when to say no, and understand that your social network will respect your decision. Boundaries help ensure that your limits are respected by peers and that helps create a healthier, stronger social life.

The Benefits Of Strong Social Health

It is clear that social health plays a role in helping individuals create more meaningful lives. There are numerous benefits to having a strong social support system, from your mental health to physical well-being. Read on to learn more about them: 

• Social support offers comfort, or a sense of belonging, that helps boost self-esteem and confidence. 
• Supportive relationships not only positively impact your productivity levels, but also enhance accountability. 
• Strong social networks tend to help people handle stress more effectively and reduce the likelihood of experiencing anxiety and depression. 
• Social support works to keep mental health in check and may increase productivity. 
• Leveraging social support can lead to an overall more fulfilling life and enjoyable experiences. 
• Belonging to supportive social circles can improve both mental and physical health. 
• It’s possible for individuals to experience a reduced risk of chronic illnesses and stronger immune function when they have strong social connections. 

Integrating Social Health Into Your Daily Life

As detailed in the previous bullet points, it is clear that maintaining social health benefits you in numerous ways. Unfortunately, it is often easier said than done, especially considering the modern reliance on digital technology. Yes, technology can enhance connectivity, but it also can promote isolation and detract from social health. The constant accessibility can blur the line between work and real life, which can lead to burnouts or strained relationships. 

Social media tends to foster feelings of inadequacy, not empowerment. Navigating the social media landscape can be very tricky, which is why online interactions are often less meaningful and supportive than offline interactions. If you want to meet your social health needs in the real world, focus on ways to connect with others in meaningful ways. Join a community wellness environment, attend social events, prioritize face-to-face interactions, and set boundaries with technology. Do all of those things and more and you’ll be well on your way to experiencing better social health.

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Pride Month is a chance to celebrate the community, acceptance, and equality of LGBTQIA+ people. There are parades, events, parties, and more all over the world during Pride Month. It’s safe to say that this month can positively affect mental health by bringing more LGBTQIA+ people together as one community. The idea is that these celebrations bring hope for a brighter future, one that is united for LGBTQIA+ rights and equality. 

What Is Pride Month?

It was 1969 and the sun was shining…In all seriousness, Pride Month started with the Stonewall uprising in 1969. These protests were in response to police raids in gay bars in New York. These raids took place due to discrimination and persecution against the LGBTQIA+ community. After the Stonewall uprising, the first Pride Rally in the United Kingdom took place a few years later in London, England. 

Every June, Pride Month honors the history of Stonewall and the activism it sparked to push LGBTQIA+ rights to the place where they are today. Although Pride Month is somewhat of a mild protest, it is truly a movement, a chance for people to fight for equality and stand on the shoulders of the activists who came before them. Additionally, Pride Month is a celebration of the spaces that members of the LGBTQIA+ community can share. It’s hugely helpful, empowering, and a way to recognize queer lives. And the biggest benefit is that people of the LGBTQIA+ community get to unite together and remember that they are not alone.

The Context Of Pride Month And Mental Health

Mental health is important, regardless of the time of year or specific celebratory month. Regarding Pride Month, though, there has been a lot of discrimination and prejudice against the LGBTQIA+ community, and that still exists to this day. The rights for LGBTQIA+ members are still ongoing, and Pride Month continues to be somewhat of a catalyst for positive change and equality. 

It is often the joyous times and celebratory nature of Pride Month that benefit people of the LGBTQIA+ community. For example, the inclusion and unified efforts help combat social isolation, low self-esteem, and the homophobic or transphobic political stances in the media. It is truly sad that people still have these hateful or negative views toward the LGBTQIA+. 

A lot of LGBTQIA+ activists have observed two interesting things regarding Pride Month. The first is that the fight for equality and rights can be quickly weaponized against them. The second is that LGBTQIA+ people often dim their internal light for safety, depending on the setting, situation, or surrounding people. 

How Can Pride Month Enhance Mental Health In The LGBTQIA+ Community?

Whether it’s a publicized goal or not, Pride Month brings together the LGBTQIA+ community and all its diversity. There is beauty in diversity and community, but it can be tough for people to individually navigate their own isolation. Many organizations and peer spaces are available to the LGBTQIA+ community and are there for people, in good times and bad. 

Pride Month also helps undo what the negative media puts out against the community. A lot of people who may not be “out” yet or struggle with their own gender identity or sexuality. Pride Month, then, serves as a space of solidarity for those still living in the closet. 

At the end of the day, Pride Month is a time of acceptance, despite whatever homophobia, transphobia, or biphobia still exists in the world. It is for the LGBTQIA+ community, but allyship can help advance community efforts. Families and friends of LGBTQIA+ community members can help participate in events and empower everyone. Being a great ally can help advance the community, but it also means that you learn more about the issues that affect the LGBTQIA+ community. You are there for the people in your life who require support!

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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Resources for improving mental health are abundant. From in-person therapy sessions to calming apps on your phone, there is no shortage of mental health tools, many of which are free. Mental health is more than just a buzzword, though. It is about the functionality of the brain and everything that impacts it. Many factors influence your mental health, such as genetics, family history, and life experiences. 

Although you may not have full control over the hand you’re dealt, you can influence many other aspects of your mental health. Your ability to improve your mental health can help you maintain a more even-keeled mental state. 

Why Is Mental Health So Important?

Whether it’s the way you handle stress, relate to others, or make choices, your mental health influences a lot. Caring for your mental health can help:

• Clarify your thinking
• Reduce anxiety
• Improve your mood
• Enhance self-esteem, confidence, and self-worth
• Deepen relationships

By nurturing your mental health, you can also help manage mental health conditions that are worsened by anxiety and stress. This nourishment also helps you perceive the world through a clearer lens and helps you handle things that life throws at you. Continue reading to learn about daily habits that can boost your mental health. 

Reduce Social Media Engagement

When you constantly consume information about other people’s lives, you compare your own experience to theirs, whether you know it or not. This can promote feelings of low self-worth and self-esteem, both of which fuel depression and anxiety. To spend less time on social media, try to keep your phone in a drawer or outside your bedroom while you’re in bed. Turn off social media notifications, so you are not prompted to check it every time you get a “bing.”

Move Your Body On Your Own Terms

There is no denying that regular exercise benefits mental health and brain function. Scientific studies have proven that exercise can elevate mood, relieve stress, and help manage symptoms of depression and anxiety. Not everybody exercises or moves their body in the same way, though. That’s why you have to move on your own terms, be it in a Zumba or Pilates class, boxing boot camp, walk around the neighborhood, or gardening in the backyard. There are many fun physical activities that you can do outside the gym. Take stretch breaks every hour during work or go on a family hike! You do not need a vigorous workout in the gym to support mental health. 

Get Restful Sleep

Sleep is the body’s natural way of rejuvenating itself. In fact, sleep is a nonnegotiable element of physical and mental health. According to an American Psychological Association (APA) report from 2023, sleep deprivation makes people more anxious and less happy. Sleep is vital, but the quality matters even more. Disrupted sleep can worsen mental health symptoms. To ensure that you get quality sleep, start with these habits:

• Make your bedroom quiet, clutter-free, and relaxing
• Try to keep the temperature in your bedroom between 60ºF and 65ºF
• Avoid caffeinated beverages after 3 p.m.
• Try to wake up and go to bed at the same time every day

Know When To Take It Easy

It’s very possible that on a difficult day, you may not have the energy to do anything. That can make you feel even worse about yourself, but sometimes you have to allow yourself a day to take it easy. Turn to compassion and find accessible strategies, for example: 

• Engage in breath work, even if only for a few minutes
• Take a bath or long shower
• Give yourself permission to rest
• Avoid snacking on processed foods, such as chips, cookies, and candy

Spend Time In The Sun

Not only is the sun a great source of vitamin D, but studies show that spending time in the sun can improve attitude and mood. You do not have to spend your entire day in the sun, so don’t worry about frying like an egg. Experts suggest five minutes of uninterrupted blue skies per day to benefit the mind and heart. You do not just have to stand in the sun; rather, you can take a short walk, exercise outside, eat lunch at a park, open a window near your desk, or take a phone call outside. 

Savor Nutrient-Dense Foods

There are certain foods that detract from mental health, but there are also foods that support it. Dietitians encourage people to focus on foods that contain mood-boosting nutrients, some of which are: 

• Whole grains
• Beans
• Bananas
• Berries
• Omega-3s

Drinking plenty of water throughout the day can also help you avoid dehydration, which actually denies your brain and body the nutrients necessary for optimal function. Alcohol, caffeine, refined carbs, and added sugars can actually worsen anxiety, so limit your consumption of those foods. 

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Previously, various studies have indicated that resistance training and intense aerobic workouts can benefit brain health, among other things. Findings from a new study, however, reveal that regular exercise, even at low-intensity, can help older adults delay cognitive decline. This research promises big news for people at risk for dementia or Alzheimer’s disease. 

Light exercise includes stretching, balance, training, Tai Chi, aqua aerobics, or yoga. Earlier research suggests that intense physical activity could help prevent cognitive decline and dementia. This newer study focused on older adults already suffering from mild cognitive impairment (MCI). That is the stage between normal cognitive skills and dementia. People with MCI can experience mild memory loss and language issues, but it does not compromise day-to-day living. It is part of the EXERT study (Exercise in Adults With Mild Memory Problems), the largest rigorous trial of exercise ever conducted for adults with MCI.

Low-Intensity Activity Prevented Brain Shrinkage

• This study included about 300 older adults with MCI. These adults did not exercise regular and were divided into one of two groups:
• Moderate-high intensity: This group performed moderate-high intensity aerobic training, primarily by walking on a treadmill.
• Low-intensity: This group engaged in balance skill, light resistance training using resistance bands, and stretching. 

During the study, every participant exercised three to four times per week for one year. All of the training was completed under the supervision of a YMCA trainer. The study also included regular cognitive function assessments. The researchers compared this with an existing dataset of comparable people, who received usual care, including health checkups and medication management. All of that was through their medical provider.

Researchers expected to see a cognitive decline in the low-intensity exercise group compared to the moderate-high intensity exercise group. As it turns out, that was not the case. The key findings are as follows:

• Cognitive function was stable over the 12-month period in both exercise groups. 
• Both exercise groups displayed less loss of brain volume, including in the prefrontal cortex, over the course of the study. The prefrontal cortex is responsible for decision-making, executive function, and personality.
• Cognitive decline was significantly less for both groups during the study than for individuals outside the study. 
• Another interesting observation that researchers noted was that, in addition to slowing cognitive decline, exercise appeared to slow underlying brain changes typically associated with Alzheimer’s risk. 

No Sweating Required To Boost Brain Health

Researchers are hopeful because even lower intensity exercise can benefit brain health. Previous studies have made it clear that moderate- to high-intensity exercise is the minimum amount of exercise effort required to support memory and cognitive abilities. Unfortunately, that level of intensity is not feasible for every person, especially if they are older and not as mobile. If done correctly and regularly, any exercise can have cognitive benefits. 

If you have the ability to ramp up the intensity, you may experience benefits that extend beyond those that relate to the brain. The general recommendation is to engage in at least 150 minutes of moderate aerobic activity per week. Any kind of movement, however, will offer some protection to the brain, improve mood, and help mental health. 

Consistency Is The Answer

One of the key takeaways from this study is that consistency is key if you want to reduce the risk of cognitive decline. The exercise you should do is the one that you will actually do on a regular basis. Any form of movement is better than no movement at all. Make lifestyle changes that you can stick with, no matter how small they are, to get the ball rolling. Find a friend, an exercise buddy if you will, and go to fitness classes or find a fun activity to do together. You can also get a personal trainer, who will hold you accountable. Just remember to be consistent in whatever you decide to do.

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Spring has officially sprung, which means it is time to shed those winter layers and enjoy some warmer temperatures. Some people like to freshen up their homes, getting rid of clutter that accumulated during the fall and winter seasons. Although spring cleaning is a self-care tip, it is not the only way to practice self-care this season. We would like you to think of spring as a chance to pay more attention to your own well-being, however that looks to you. We just hope the suggestions in this article resonate with you. 

On the surface, self-care refers to taking care of yourself, be it mentally, emotionally, or physically. Perhaps you take yourself to a spa or head to the gym to fit exercise into your day. On a deeper level, though, self-care might translate to changing your overall outlook to help you feel more comfortable and self-assured every day. Begin your self-care regimen wherever (and however) you see fit. Consider the following tips to get you going.

Embrace Doing Nothing

The power of relaxing is an art form. Sometimes, you just have to unplug from life and take the day to do absolutely nothing. Allow yourself to feel bored and consider revisiting a former hobby. You may also want to catch up with old friends or family members on the phone. If that sounds painful to you, consider “escaping” from your life for the day. Don’t worry about timing or chores that must be done. Take the day and watch some TV shows or movies. Don’t overexert yourself because a lot of people need rest to rejuvenate the body. 

Get Out In Nature And Ground Yourself

Given that spring exhibits warmer temperatures, now is a great time to go outside. According to researchers, spending time in nature is one of the best ways to reduce stress, promote mental clarity, and regulate the nervous system. That may look like a hike in the hills, a walk through a neighborhood park, lounging on the beach, or sitting in your backyard with a book. When you are in nature, take off your shoes and consider grounding yourself. Remove your shoes and connect with the earth’s energy through your bare feet. Identify the things you see, hear, feel, smell, and taste during this grounding exercise, and it will help you focus on the present moment. All you have to do is be wherever you are. 

Do An Emotional Check-In

Different seasons affect your mood more than you realize. For example, winter can take a toll on mental health, resulting in seasonal depression, or seasonal affective disorder. During spring, take the time to check in with yourself in the following ways:

• What patterns from winter do you want to get rid of?
• Are there emotions that have been present in your life lately?
• What are you looking forward to in the coming weeks or months?

Write down your thoughts or consider discussing them in therapy, as both of these methods can help you gain better insight to what your body needs this spring. A spring journal, or mood tracker, can help you note behavioral patterns from day to day.

Get Moving, If Possible

If you live in an area that experiences severely cold weather, spring provides the warmth needed to get you out and about. Cabin fever is all too common during the winter, but warmer weather allows for a hike in the forest, or a surf session in the ocean. If the weather is too wet to go out in nature, consider taking part in an indoor yoga class. A session of stretching can also be beneficial to your body, loosening you up for optimal movement. 

Meditate

One of the best ways to boost overall mental health is to be more present and mindful. New to meditation? Get started by sitting in a comfortable spot and engage in deep breaths, in through your nose and out through your mouth. Try your best to clear your mind and direct your focus to your breath. Meditation is a mental journey and even though your mind may wander, always come back to your breath. 

Try A New Self-Compassion Exercise

Self-care is not just about what you do; rather, it is how you speak to yourself. During this spring season, practice self-compassion by replacing your own criticism with kindness. If you find yourself talking to yourself in a negative way, pause and ask, “What would I say to a close friend in this same situation?” Would you speak to them in the same negative tone? If the answer is no, alter the way you talk to yourself to encourage positivity.

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