Look After Your Mental Health this Autumn

As the energy of summer fades, autumn can sometimes feel quieter or even a little dull—especially if your summer was filled with travel, events, and social gatherings.

But this change of pace can be a gift. Autumn offers a natural opportunity to slow down, recharge, and refocus on your own wellbeing.

Think of this season as a chance to nurture yourself. With a little more breathing space in your schedule, reflect on how you’d like to use that time. What small practices or activities bring you a sense of fulfilment and balance? 

Whether it’s reading, walking in nature, or trying out a new hobby, now is the perfect moment to prioritise what makes you feel good.

Supporting Your Energy Through the Seasons

As daylight hours shorten, it’s common to notice a dip in energy. A few simple habits can help you stay balanced:

• Keep a steady sleep routine: Going to bed and waking up at the same times each day supports your natural rhythm.
• Prepare for restful nights: Reduce caffeine and sugar in the evening, dim the lights as bedtime approaches, and create a calming wind-down routine.
• Start your day with light: When you wake, spend a few minutes in natural daylight. This signals to your brain that it’s time to be alert and helps reset your body clock.

By embracing autumn’s slower pace and making small adjustments, you can move through the season with more energy, calm, and a stronger sense of wellbeing.

Tips for a Smoother Return to Work 

Try Worry Time: Set aside a few minutes each day to think about your concerns. Jot worries down as they arise and return to them later. Ask yourself: Is this hypothetical, or can I take action? Focus only on what’s in your control.

Build calming routines: Simple habits—like starting the day with a coffee ritual, a short walk, or a tidy desk—can create structure and reduce stress.

Choose your best workspace: If you don’t have a fixed desk, notice which spaces help you feel focused and positive, and use them whenever possible.

Spot and avoid triggers: Be aware of situations or environments that spark negative feelings. Where you can, minimise these and lean into what supports your wellbeing.

Try Grounding with Box Breathing

Grounding techniques are simple practices that help you stay present, calm your mind, and reduce unwanted thoughts. Over time, they can also improve focus and concentration.

One of the most effective methods is box breathing:

1. Inhale slowly through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale gently through your mouth for a count of four.
4. Pause for a count of four before starting the cycle again.

As you breathe, picture drawing the four sides of a square—each count forms one side, and the cycle brings you back to where you started. This not only grounds your attention but also naturally slows your breathing, which can become shallow or rapid in stressful moments.

If box breathing doesn’t feel right for you, explore other grounding techniques—such as the 5-4-3-2-1 sensory method or mindful walking—and find the one that best supports your wellbeing.