Fall is almost here. The days are getting shorter, and the nights are getting longer. A chill, every so often, wafts through the air. For many people, it’s enough to impact their whole mood.
That’s why September is a good time for a mental health tune up. With a little reflection and dedicated effort, you can assess how you’re feeling and take positive steps that may help. That way, you’ll be ready for whatever lies ahead.
Here are some steps to help you get started:
- Reflect on how you’re feeling and ask for help if you need it. It’s not always easy to realize that you’re struggling. Mental health conditions can arise in subtle ways, and you may not know you need help until you are in crisis. Mental Health America offers a series of quick, online tests that can help screen for anxiety, depression, postpartum depression, PTSD, eating disorders, addictions and more. You can find those tests here. It’s also important to seek out the help of a counselor or talk to your doctor if you’re struggling. And if you’re in crisis, call or click the national suicide and crisis lifeline, 988, right away.
- Commit to an exercise routine. Getting just 30 minutes of exercise — even just a walk —can help improve your mood, and your health, according to the National Institute of Mental Health. Exercise helps you feel better, it helps you think better, it helps you sleep better and it helps you function better. Throw yourself into doing the workouts you love or try something new this fall. Get your heart pumping and you’ll feel better for it.
- Fill your house with healthy foods. When you’re surrounded with fruits, vegetables, lean proteins and whole grains, it’s easier to make nutritious choices. Strive to eat healthy meals and snacks throughout the day, in order to regulate your mood and energy levels. Avoid eating ultra-processed foods and artificial sweeteners, which researchers think could increase the risk of depression.
- Take a walk in the woods. Power down your devices and head to the hills — it may boost your mood. Spending time in nature may lower stress and improve your mood. And, of course, getting away from the constant news cycle can’t hurt.
- Volunteer. When you help others, you help yourself. Volunteering connects you with other people and places; it gives you a sense of purpose and can teach you valuable skills. Think about the causes and/or organizations you find meaningful and find an opportunity to help.
- Learn something new. It’s so easy to fall into a routine, or even a rut. Novel experiences bring excitement and anticipation to your life. Consider signing up for a class at your local library or community college or look into courses that are available online. You could learn a new language, take a cooking class, try your hand at painting, join a team sport, challenge yourself to learn a new instrument—the possibilities are endless.
- Start a journal. It can be an outlet for your thoughts and experiences, or you can jot down what and whom you’re grateful for. Putting your words to the page may help you process them in a different way. Plus, it gives you something to look back on one day.
- Laugh. A lot. Laughter really may be the best medicine. It can relieve stress, soothe tension, improve your immune system, boost your mood and more, according to the Mayo Clinic. Find ways to prioritize laughter in your life. Spend time with your funny friends, brush up on some new jokes, watch a hilarious series or do all of the above, and do it often.
- Be thankful. Gratitude is good for you. Research shows that when thankfulness becomes a part of your thought process, it may reduce depression and anxiety, diminish stress, improve your sleep and even help your heart. Make it a habit to think about all the things you’re grateful for. Take it a step further and let people know about it, either through a letter, an email, a text, a phone call or in real life.
- Turn on the music. Did you know that music can help your physical and mental wellbeing? Listening to songs you love can improve your mood, relieve stress and lessen symptoms of mental health conditions, such as anxiety and depression. Turn up the tunes, or better, learn how to make music, yourself.
- Get a good night’s sleep. When you get enough sleep, things just seem to feel more right with the world. That’s because rest allows your body and brain to function properly, which, in turn, allows you to store memories, learn, solve problems, focus and more. On the flip side, if you’re not getting enough sleep, you may have a harder time making decisions, controlling your emotions and coping with change. You also may be more prone to mental health conditions, including depression. Find out if you’re getting enough sleep according to your age here (hint, if you’re an adult you need at least seven hours).
- Find an outlet for your stress. Stress is normal, but it’s important to find a way to manage it. For some people, that might be exercise. Others might find they relax through meditation or deep breathing. If you’re struggling to manage your own stress, a therapist can give you tools and techniques that may help.
- Keep on top of your healthcare appointments. Illnesses and injuries can be incredibly stressful, impacting your mood and attitude. While getting sick every so often is inevitable, there are steps you can take to be your healthiest. For example, it’s important to see your doctor regularly for checkups. He or she can answer any questions, monitor any changes to your health and help you stay up to date on preventive actions, such as vaccinations and screenings. When you have a good relationship with your doctor, you can also rest assured that you’ll know whom to turn to when you do need help.
Small actions every day can make a big difference when it comes to your mental health.
In the long run, all of these steps are in service to yourself. By committing to healthy behaviors such as eating well, moving your body, getting enough sleep and more, you’re doing your future self a favor — and benefiting every step of the way.
