Tag: Autumn

7 Ways To Care For Yourself And Your Mental Health This Autumn/ Fall.

~ Eleanor Segall ~ 1 Comment

(image: Ella Ivanescu, Unsplash)

Autumn (or if you’re in the USA, Fall) is one of my favourite seasons. Beautiful autumn leaves, the weather getting gently cooler, cosy hot chocolates and pumpkin spice, the autumn harvest of pumpkins, snuggling in blankets with a good book or TV show and for some- walks in nature with the orange and yellow trees and landscapes. However, did you know that the clocks going back and the change in light and dark, with nights drawing in, can affect your mental health? Studies have shown that when its darker, people are more prone to depression and anxiety and some (like myself at times) struggle with Seasonal Affective Disorder.

There are many ways to take care of yourself if you feel your mood dipping or you are becoming more anxious. If you feel it is affecting your daily functioning, please reach out for support from your doctor (and if you have one, a therapist or psychologist). Here I talk about a few tips to help support your mental health this Autumn.

  1. Make sure you rest as well as play and work

Work can become all consuming, but if you prioritise rest this season too, your body will thank you. Autumn is all about slowing down, recovering, resting (and for animals (and some humans) hibernating). Yes you can work and play hard if you prefer, but make sure you find that balance to support your wellbeing. In our busy lives and for those who are parents or just struggling with their mental health, self care can slip. Practising good self care- eating well, resting, gentle exercise, can really help our minds.

2. Release Control- Give Stress Over

Gabby Bernstein, my favourite spiritual teacher, often says ‘Release control to find peace, surrender it to the Universe’. Surrendering means not obsessing about what we can’t control, but giving it over to a higher power or the universe. This can really help when we feel overwhelmed and stressed, to pray and meditate or simply write down how you are feeling and then ask the universe to take it from you. Journalling thoughts and feelings can help too.

3. Nature walks

Despite the cold, this Autumn, walking in nature can help get the blood pumping and our minds to reset. Sometimes going with a friend, spouse or family member can cheer you up- there is something about the colours of nature, the soft greens that is truly calming.

(image: Erika Mendes, Unsplash)

4. Make your home cosy

Whether its getting some new cushions or blankets, fairy lights or lamps, investing in cosy and light interiors for the darker seasons is a must! I like to use lamps when the nights draw in.

5. Get enough sleep (but not too much!)

During the Autumn/ Winter period, most of us naturally want to hibernate in the evenings. Sometimes this period can make depression and anxiety worse. I know with my bipolar that sometimes I feel lower or more anxious. Getting enough daylight and if you struggle with seasonal affective disorder, use an SAD lamp, which can help you to wake up gently in the mornings. Similarly, make sure you get enough sleep for you to keep your mental and physical health at its best. Depression can cause us to sleep longer hours and hide away- I find daytime distractions can help me not to sleep too much.

6. Take your medication as prescribed

If you struggle with mental health in winter and are prescribed antidepressants or other meds, do not suddenly stop them as this can cause a relapse in your mental health. Make sure you speak to your doctor first!

7. Treat yourself

Treat yourself to a hot chocolate (or pumpkin space drink) and a good book or TV show, wrapped in a cosy hoodie or blanket. You deserve it!

Wishing you all a wonderful and well Autumn/Fall season.

Eleanor

Shana Tova: Happy New Jewish Year To All Our Readers!

~ Eleanor Segall ~ 2 Comments

As long summer days wind slowly into the peacefulness and darker evenings of Autumn, us Jews around the world celebrate Rosh Hashanah, Jewish New Year. Although, it is not so much a celebration with fireworks and partying, but a time to come together for introspection of the year that has been and looking to the new year ahead. We gather with family, pray, give charity and eat lots of apple and honey (and honey flavoured treats) for a sweet year. They say that on Rosh Hashanah, your fate for the year ahead is written, but you have time to change that.

It has been a fulfilling year- with many twists and turns, ups and downs. This year, two sweet nephews were born and my best friend had a baby too- which were joyous. We celebrated birthdays, engagements and weddings. We travelled to Cyprus on holiday (which was wonderful) and went on a steam train for Robs birthday. We went to the theatre numerous times and the cinema too! We met new people, made new friends and had new experiences too.

We lost relatives and people we loved this year. This year was a year of growth but also of endings, as well as beginnings.

The blog has been busy this year and it is amazing to still be blogging after 7 years!

I know that Jewish festivals can be a hard time for people’s mental health and are a time for reflection. Please reach out for support if you need it from loved ones or helplines like the Samaritans 116 123.

This year, I pray for health, happiness and goodness in all areas of life.

With love and light,

Shana Tova U’Metuka (good and sweet year)

Eleanor

Tips for Identifying and Overcoming Seasonal Mood Changes by Brian Thomas.

~ Eleanor Segall ~ 2 Comments
(image: free image)

Seasonal affective disorder (SAD) is a type of depression that some people experience with the changing of seasons. Usually, it is associated with the transition from fall into winter, but it can also happen during the summer. Either way, there is a noticeable pattern with signs of SAD due to many external factors. Here are some ways you can identify SAD and work to overcome some of the symptoms. 

Spend Time Outdoors 

SAD is thought to be caused by fewer hours of sunlight due to the shift of the planet’s position going into the autumn and winter months. It is also believed to be linked to the production of melatonin, a hormone that we produce when it is dark outside. Not getting enough sunlight can affect your mental and physical health. Therefore, it is important to remember to get outdoors and soak up the sunshine even during the colder months. 

Snow activities, such as snowshoeing, skiing, and sledding are all fun ways to spend time outside in the cold, if you’re in a country where you have snow. Weather permitting, a walk around the neighbourhood is a more manageable daily outdoor activity that you can do with a furry friend or family member.

Not only will you be able to maximise your vitamin D intake, but you will also be able to spend quality time with your walking partner. If you’re finding it difficult to leave the house to get your vitamin D, consider taking a supplement or buying a sun lamp. 

(image: free image)

Increase Exercise 

Exercise can help boost energy levels by producing endorphins, giving you that “runner’s high” feeling and keeping your SAD symptoms at bay. Some of the outdoor activities listed above are also great methods of exercise, but if you can’t get outdoors to get active, have no fear. There are many at-home workout videos on the internet that you can follow along with. Whether it’s yoga, Pilates, or HIIT, find what works for you and get into a routine. 

If getting outside of the house is high on your priority list this time of the year, we hear you. Try taking a tour of a local fitness center or gym that you’ve never been to. You may find that you enjoy being around other people who are as motivated to move as you are. Not every “New Year’s Resolution” has to start on January 1st, you can set goals on your own time.

Seek Professional Advice 

If you feel like you’re experiencing more than just a case of the blues, consider talking to your doctor or therapist about next steps. Medication may not be right for everyone, so it is important to consult with your healthcare professional about what is best for you. These conversations are not always easy to have, but keep in mind that your mental and physical health always come first. 

If addressing your mental health seems intimidating or you don’t have a therapist, consider an online teletherapy service. Over the past few years, virtual appointments have grown in popularity because of their practicality. Many people feel more comfortable in their homes than in an office,which is important for a productive session. 

Get Creative 

Writing and journalling are two ways to get your thoughts onto a page and out of your head. This tip is especially important to consider if you feel like you’re stuck in a creative rut. You can draw, write fiction, or find prompts to follow online.

Gratitude journalling is a great way to reflect on what you are thankful for in your life and is especially relevant with Thanksgiving coming up. This holiday season, consider sending a Thanksgiving card to the people in your life that make you feel grateful. It will make them feel appreciated and you are sure to feel good about it too. 

You can even try a meditation colouring book. In the past, it may have seemed like an activity meant for a younger group. But now, it is gaining popularity because it can be calming and a great way to focus your mind for a while. When you’re finished, you’ll have a piece of art that you created and can hang up wherever you’d like. 

During these cooler and busier fall and winter months, it is important to make time for yourself and your mental health. SAD is not something to be ignored or swept under the rug. If you are looking to read more about mental health, check out our other blog posts! 

Disclaimer: This article is intended for educational purposes only and does not constitute medical advice. Consult a medical professional if you are seeking medical care or treatment. 

Brian Thomas is a contributor to Enlightened Digital. He enjoys reading and researching tech and business. When he’s not looking into the latest trends, you can find him out cycling.

What I am Loving this Autumn- The Midnight Library Book Review (Matt Haig) by Eleanor

~ Eleanor Segall ~ 2 Comments

(image: Charlotte Greaves/Twitter and Book by Matt Haig)

Today here in England has felt chilly, windy and cooler than the heatwave of a few months back. Its only the 1st September but there is that back to work. and school feeling, but also a feeling of cosiness.

I love this time of year. I never used to, with it getting darker earlier, but now I love the cosiness of Autumn- reading a good book, watching a good movie and snuggling under blankets with hot chocolate.

I normally use this to give updates on my mental health and write about how I am getting on. The truth is, I have been anxious at times and dealing with panic from time to time, so I have restarted therapy. However, so much of life is appreciating the good things so heres what I am loving..

You all know i love to read! I found this book online- I loved Matt Haigs book Reasons to Stay Alive, where he discusses his own depression. Its a book that has complete honesty and I found the same for his novel The Midnight Library.

The Midnight Library- a novel by Matt Haig

(image: Box Tree Gift/ Publisher)

I had been a bit late to read this (it came out last year) but the book touched me so much! Its about Nora Seed, whose life unravels to the point where she begins to feel suicidal and wants to end her life. I won’t ruin the book but she ends up in a spiritual/ fictional library with her trusted school librarian Mrs Elm and she is able to try on parallel lives- What if she had married someone? Had children? had a different career? become famous? What if she had said or something different- what if her life choices led her to different events or people?

We follow Nora on her journey of self discovery and as she navigates her own life, mental health issues, and overcoming her challenges. She is guided by Mrs Elm and the whirring library of lives she finds herself in- which includes the ‘Book of Regrets.’

This book speaks to me on so many levels. My favourite quote is this,

‘The paradox of volcanoes is that they were symbols of destruction but also life. ..She wasn’t a black hole, she decided. She was a volcano. And like a volcano, she couldn’t run away from herself…she’d have to stay there and tend to that wasteland. She could plant a forest inside herself.‘- Matt Haig

Matt Haigs writing is so beautiful- and I think this book will be turned into a movie. I recommend it if you are feeling well (as it does talk about suicidal ideation, which could be triggering). Its a wonderful book and completely unique.

The library metaphor and parallel universe theory pervade throughout. Although I am useless at Physics, its an interesting theory that there could be parallel lives or universes.

I recommend this to those who wish to be inspired- its just a really exceptional piece of writing and it will touch many hearts.

Note: This is not a paid ad for the Midnight Library- I just read it and loved it so much!

Autumn leaves and Mental Health tales. (by founder Eleanor)

~ Eleanor Segall ~ 12 Comments

autumnhyg

(image: http://www.thechakrahouse.co.uk/chakra-hygge-fairy-lights/)

I wanted to write this blog today because I have been reflecting. Over the years, I have come to really love the Autumn (Fall) season, despite being born in summer. Its cosy and calming at times, however these months can bring on some anxiety again for me.

I think that we are all human and are affected by the changing seasons. I know that my bipolar goes in phases, but is largely controlled and stabilised by medicines. However, sometimes hormones can make me feel lower at times of the month or life events can make you feel a bit sadder than normal, and in some cases, provoke depression.

My anxiety arrives in the form of morning panic and I can find it harder to do certain tasks. However, I am lucky that I am not depressed currently but the anxious thoughts are getting worse again.

I will worry about being around crowds, travelling far or socialising en masse with people I havn’t seen for a while. I live within a community where we all gather together for religious festivals and it can be harder to do this when I am more anxious. I particularly find early mornings hard- and don’t want to leave the house before 10am usually!

Working from home is both a blessing as I can work my own hours but I go out less. I am really trying to work on going out more- even down the road, especially before it gets too cold and dark.

Despite the increase in anxiety in the past few days, I am feeling thankful. There are so many good things to look forward to. There are so many exciting projects I can be a part of. When one door closes, I know that another will open.

I am still writing my book, still running my blog and have some articles being published soon. I also do social media management. I hope that my career will continue to diversify and bring joy.  I also need stability and the life of a freelancer, though fulfilling at times, is never easy.

There is a lot to be grateful for- family and friends, my fiance and life- despite the fears, anxiety and catastrophising that I do at times and am trying to limit. Positive mindset is so important- I am working on it!

Autumn can make us feel sadder or more anxious, or cause other mental health symptoms.  However, like now, it can also feel comforting- as I write on my computer, sipping a cup of tea as the darkness is falling. (Is it too new age of me to use the word ‘hygge’)?

As the leaves begin to fall and the frosts come its so important we find our lights in the darkness.

How are you doing? Let me know below!

Love,

Eleanor