Self Care Tips for the Busy Fall Season
Fall is a beautiful season that brings about changes in weather and a shift in our daily routines. Whether or not you have kids the transition from the beach going, vacation planning free-flow feel of summer into back to school, carpooling to activities, or an increase in work meetings and travel takes some adjustment! Give yourself a break and a couple of weeks to adjust to the demands and fall schedule. Cognitive Behavioral Therapy (CBT) can be a valuable tool for improving self-care, including during the fall season. Here are five CBT-inspired tips for fall self-care to help you make the most of this season and prioritize your well-being:
Challenge Negative Thoughts: Fall can bring about feelings of melancholy or sadness for some due to the shorter days and colder weather. For families, it can bring feelings of being overwhelmed due to an increase in demands on schedules and school work. Use CBT techniques to identify and challenge negative thought patterns. Replace self-criticism with self-compassion and constructive self-talk. When you catch yourself thinking negatively, ask if those thoughts are accurate and then think about 2 things you're grateful for. Your brain can’t think positive and negative thoughts at the same time!
Develop a Daily Routine: This is a good tip for all seasons particularly with the transition from summer to fall. Establishing a structured daily routine can help you maintain a sense of stability and control. Plan your days with intention, including time for self-care activities, work or study, exercise, and relaxation. Kids too! A consistent routine can reduce anxiety and improve overall well-being. Stay on task and complete one at a time. It will reduce chaotic feelings that lead to negative thoughts.
Open Communication: Encourage open and honest communication within your family and at work. Use CBT techniques like active listening and assertiveness to express feelings, concerns, and expectations. Create a safe space for family members to discuss any challenges they may face during the fall season, such as academic stress, holiday preparations, or changes in routines. A good time to do this is over family dinner!
Practice Mindfulness: CBT often incorporates mindfulness techniques to stay present and reduce stress. In the fall, practice mindfulness by fully immersing yourself in the sights, sounds, and sensations of the season. Whether you're doing yard work, sipping a warm drink, or simply watching your baby sleep, be fully present in the moment. Clear your thoughts and just be! Feel the leaves and crisp air, smell and taste the coffee, and listen to the soft breathing of your baby.
Set Realistic Goals: CBT encourages setting achievable goals. In the fall, consider setting goals related to self-care and seasonal activities. Ensure your goals are specific, measurable, attainable, relevant, and time-bound (SMART). For example, set a goal to go for a walk with a friend three times a week, learn a new fall-inspired recipe, or write in a journal for 10 minutes every day.
By focusing on a self-care routine during the fall season, you can build resilience, improve communication, and strengthen your bonds while navigating the challenges and opportunities that arise during this time of year. CBT is a skill-based approach, so practice these techniques consistently to see the most benefit. If you find it difficult to implement these strategies on your own, consider seeking guidance from a trained CBT therapist who can provide additional support and guidance tailored to your needs.