Self-Care in October

This month of October we are highlighting the importance of self-care. As the leaves change color and the air gets a little colder, October gives us an opportunity to light a few pumpkin scented candles, drink a little apple cider or a spiced pumpkin latte, cozy up, and self-reflect. In DBT, we talk a lot about reducing our vulnerability to emotion to manage daily stressors most effectively and, as we know, seasonal changes and the shift to shorter days can have an effect on our mood. So let’s look at a few ways we can make the most of this time of year and really find ways to take care of ourselves. Here are a few ideas: 

1. Set a routine and sleep schedule: As much as you want to binge watch that new Netflix series, resist the urge and give yourself 6-8 hours of sleep per night. Setting a consistent time to go to bed and wake up will get your body into a rhythm that will set you up for a more productive day. 
2. Accumulate positives in the short and long term: Embrace October! Visit an apple orchard, bake a pie, make pumpkin muffins, buy a pumpkin and decorate for Fall and Halloween, make a harvest soup, roast pumpkin seeds and/or plan a Halloween party or attend a Fall festival! 
3. Journal: Make a cup of spiced tea and find a comfy spot with a cozy blanket and empty your mind by getting your thoughts down on paper. This can be a very effective way to calm your mind and give you something to focus on. 
4. Take a break from the news and social media: We all know how the news and social media can draw us in and fire up emotions. Give yourself a break by shutting them off and finding something creative or active to do. Draw, cook, bake, hike, meet up with friends/family, read a good book, knit, take your dog to the park, sit and listen to nature sounds, do some yoga, get a workout in.  
5. Declutter your space: Fall is a wonderful time to go through your closet or a space in your home that’s feeling cluttered and let go of the things that aren’t bringing you joy. Maybe it’s that sweater that you haven’t worn in five years or that pair of jeans that have too many holes in them or maybe it’s those old magazines that have been sitting in the corner and untouched for years. It is amazing how good and freeing it feels to let go of things you don’t need. 
6. Say “No” when needed: This time of year, social events and holiday gatherings start. As fun as they can be, saying “yes” too often can feel exhausting and lead to burn out and resentment. Check in with your Wise Mind before saying “yes” to that next event and if you need to, prioritize yourself and give a polite, “no.” This will help you balance your time so that when you do say “yes,” you feel energized and present. 
7. Thank your way to a better mood: If you are feeling the shift in the shortening of days, one of the most powerful ways to feel better is to embrace this time of year and state your gratitude for all that you have in life. Starting with, “I’m grateful for….”  and coming up a few things even if it’s I’m thankful for this yummy pumpkin latte will help you shift your mind to a happier and more content place.

Written By: Nicole Messuri. LMFT, BCBA

Photo Credit: Autumn Mott Rodeheaver on Unsplash