Hello to Fall and another new season. In a blink we will be moving into winter and the holidays.
As I write these posts seasonally, I like to share my appreciation for the season and ways to embrace the change. Fall is a favorite of mine (winter not so much). I appreciate the reminder to embrace change as the leaves fall and the trees transform. I am also reminded of the balance between light and dark. After a busy summer it can be nice to slow down a bit.
But each season brings it’s own stresses on top of our ongoing life challenges. We all need support and understanding. If you need some help, please reach out: [email protected]
Self-Care Tips for Fall
- Enjoy the changing colors of the season.
- Embrace comforts of fall like candles, soup, baking and getting cozy.
- Get outside and enjoy the crisp mornings and evenings.
- Go to some fall festivals and events like apple picking or the pumpkin patch.
- Begin to plan for the upcoming holidays to avoid the mad rush.
- Start a gratitude practice. Look for things and moments you can appreciate each day.
- Get natural light every day and make sure you get enough vitamin D.
- Pause and just breathe…
Articles & Resources
Improving the Sleep-Mental Health Relationship
Stanford Medicine researchers offer tips for good sleep hygiene:
- Avoid caffeine and other stimulants after noon.
- Avoid alcohol before bedtime – it can reduce the quality of sleep and the sleep cycle.
- Keep the bedroom cool, comfortable and soothing.
- Try to go to bed and wake up at the same time each day.
- Avoid screen time before bed. Apps can keep you awake and displace sleep.
- If you can’t sleep, don’t panic. You can’t force it. It’s better to just relax and if needed pick up a non-stimulating book to read until you are sleepy.
https://med.stanford.edu/news/insights/2025/08/sleep-mental-health-connection-what-science-says.html
The Simple Life Changes That Can Prevent Cognitive Decline
More of us are living longer, but our brains don’t always show the same resilience as our bodies. Could science extend our neurological health to keep pace with physical longevity?
Cognitive decline refers to the slowing or dulling of our memory, concentration and ability to think. It’s quite common to become more forgetful as we age – failing to remember someone’s name, say, or what we set out to buy at the shops. Increasingly frequent episodes might, though, indicate cognitive decline.
BBC Science Focus Magazine: https://apple.news/AqDeGPWiLRrK2vAi3i3UOmQ
Stress and Connection in Relationships
From harvilleandhelen.com
When your partner vents about a stressful day, it’s tempting to jump in with solutions. But true connection happens when we pause, mirror back with a we hear, validate the logic behind their words, and then empathize:
“Given what you shared, I imagine you might be feeling overwhelmed with all these changes. Did I get that right?
This shift – from fixing (or defending) to listening- prevents everyday conversations from becoming transactional. It communicated presence, care and love. When our partner feels heard and understood, the busyness of routines becomes less isolating and more unifying.
Tip: Instead of solving, try listening. Mirror, validate and empathize – and watch how connection grows, even in the
Habits & Our Daily Actions
A study involving 105 participants found that 65% of actions are started out of habit, with 88% performed on autopilot, indicating that most daily decisions are automated rather than consciously made. Only 2% of participants said they always acted intentionally. The adaptive nature of habits can help conserve mental resources, though they can become problematic when they no longer align with personal goals. “Our findings show that habits play a huge role in shaping our everyday lives, often helping us act efficiently,” professors Amanda Rebar and Benjamin Gardner write. “Understanding how habits work provides a powerful tool for behavior change.”
Full Story: The Conversation (10/2)
Quotes & Inspiration
Autumn is the season that teaches that change can be beautiful and it’s okay to let go.
“Love the trees until their leaves fall off, then encourage them to try again next year.” – Chad Sugg
“Winter is an etching, spring a watercolor, summer an oil painting and autumn a mosaic of them all.” – Stanley Horowitz
“It’s never too late to reinvent yourself; embrace the transformation.” – Sophia Smith
Affirmation: I let go with ease and go with the flow of life.
