October Mental Health Check-In
How are you...really?
Everyone should get into the habit of regularly checking in with themselves to get a pulse on their mental health. October is the perfect time to start being intentional as the weather starts getting colder, the days darker and the holidays nearer. Fall is a season of transition and a great time to restock your mental health toolbox. Below are 5 practical tips to manage stress and seasonal mood shifts.
Maximize Natural Light: Spend at least 20 minutes outdoors in the morning or sit near a window during the day. If you can’t get outside, use a light therapy lamp after consulting your doctor. Light exposure boosts serotonin and helps regulate your circadian rhythm. (Effects of light on human circadian rhythms, sleep and mood - PMC)
Stay Active: Choose enjoyable movement: a brisk walk, yoga, or indoor exercise. Physical activity increases endorphins, combats fatigue, and supports emotional resilience. (Does physical activity influence health behavior, mental health, and psychological resilience under the moderating role of quality of life? - PMC)
Practice Mindfulness: Dedicate a few minutes daily to deep breathing, box breathing or meditation. Mindfulness is the practice of intentionally paying attention to the present moment—your thoughts, feelings, bodily sensations, and surroundings—without judgment. This helps reduce stress, improve focus and get a better view of your present situation by taking a step back and being aware of your feelings.
Connect with Others: Schedule time to connect with friends and family. If you are looking to create new connections, you can join a hobby group to find like-minded individuals (i.e. book club, gardening club, local sport teams or art group). Social interaction combats isolation and provides emotional support, especially as days shorten (Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications - PMC)
Nourish Your Body: Eat balanced meals with leafy greens, whole grains, and omega‑3‑rich foods (salmon, walnuts). Limit excess sugar and caffeine to avoid energy crashes and mood swings (Eating for well-being | Mental Health America)
If low mood, fatigue, or anxiety persist, reach out for help. You can call or text 988 for free, confidential and immediate support. You can also connect with us at encompasscounseling.org/connect. Early support can prevent seasonal symptoms from worsening. You are not alone. There is hope and there is help.