Fall is an exciting and busy time of year in New Orleans. It can also be stressful as we juggle family responsibilities, work and other commitments. Knowing how to manage seasonal stress is crucial to ensure that you care for your physical and mental health.

Understanding Fall Stress and Its Impact

As the leaves begin to change and the temperature drops, fall brings about a new set of stressors. From the chaos of back-to-school season and college drop-offs to the pressures of holiday preparations, it’s no wonder many feel overwhelmed and stressed during this time of year. Understanding the impacts of stress on your overall health is crucial to managing it effectively.

Chronic stress can affect your mental and physical health. Long-term activation of your body’s stress response system, along with prolonged exposure to cortisol and other stress hormones, may put you at risk for health troubles such as:

• digestive problems
• anxiety
• headaches
• depression
• sleep problems
• weight gain
• memory and concentration issues
• high blood pressure
• heart disease and stroke

Source: American Heart Association

It is absolutely possible to counteract the adverse effects of stress by making time for activities that promote relaxation and rejuvenation. Whether practicing mindfulness and meditation, taking a hot bath, or indulging in a favorite hobby, self-care is essential for reducing stress and improving overall well-being.

It is important to recognize the signs of stress to address them effectively. Women often experience physical symptoms of stress, such as headaches, muscle tension, or stomachaches but may also notice changes in mood, such as increased irritability or feelings of being overwhelmed. By paying attention to these signs, we can take proactive steps to alleviate stress before it becomes too much to bear.

According to the American Heart Association, stress leads to unhealthy habits like overeating, physical inactivity, smoking, and risk factors for heart disease and stroke like high blood pressure, depression or anxiety.

The Stress in America™ survey continues to uncover interesting differences in the way women and men experience and manage stress. While both genders report stress levels beyond what they consider healthy, women are more likely than men to say their already high stress levels are on the rise, and they are less likely to believe they are doing a good job of managing their stress.

Prioritizing Self-Care to Reduce Stress

Taking the time to prioritize self-care can significantly reduce stress levels and promote well-being. One effective way to reduce stress is by creating a self-care routine. This can involve various activities, depending on individual preferences and needs. Some find relaxation techniques such as deep breathing exercises or guided meditations helpful. Others may prefer engaging in activities that bring joy and relaxation, such as reading a book, taking a long bath, or practicing yoga. It is important to find solutions that are best for you and incorporate them into your daily routine. Remember, self-care isn’t selfish.

“Managing stress year-round is critical for preventing a greater risk of poor health outcomes. With school openings, seasonal sports, and the onset of the holiday season, fall creates more complexity to reduce negative aspects of psychological health. Practicing mindfulness in all forms, such as meditation or even beginning a daily routine for children, can help decrease anxiety, perceived stress, and depression and positively impact cardiovascular disease and risk.”

– Coretta LaGarde, Executive Director, Greater New Orleans American Heart Association

Health and Wellness Tips for Women During Fall

How can you incorporate physical activity into your busy schedule?

Regular exercise in your daily routine helps release feel-good endorphins, boosts your energy levels, and reduces anxiety. A recent study found that swapping just 30 minutes of sitting with low-intensity physical activity reduced risk of death by 17%. (Source: “Potential Effects on Mortality of Replacing Sedentary Time with Short Sedentary Bouts or Physical Activity: A National Cohort Study” | American Journal of Epidemiology | Oxford Academic, oup.com.)

Parenting stress can be particularly challenging during the fall with the chaos of school and extracurricular activities. As a result, it is important to carve out time for yourself. This can be as simple as taking a short walk alone or scheduling a weekly coffee date with a friend. By prioritizing your well-being, you will be better equipped to handle the demands of daily life.

Erin Kennedy Primeaux, of Care Esthetics, suggests:

Identify an activity that you enjoy. What piques your interest? Finding what brings you joy makes it easier to incorporate into your daily routine.
Stick to a schedule to look forward to something every week. For example, a class every Thursday. Look for local classes online.
Maintain some kind of accountability. Having a community of people who support you helps.

Whether going for a brisk walk, taking a dance class, or joining a fitness challenge, choose something that excites you. By doing an activity you love, you’re more likely to stick with it and reap the benefits of regular exercise.

If finding time to go to the gym or attend a fitness class is challenging, consider alternative methods for incorporating exercise into your daily activities. Take the stairs instead of the elevator, park farther away from the store entrance to get in some extra steps or try a quick workout during your lunch break or while your kids are doing their homework.

Guidance from the American Heart Association

Taking care of yourself can help you recharge. But you don’t need a trip to the spa to reduce stress. Try these proven activities anytime, anywhere.

Get some alone time. It’s okay to take a breather when things get stressful.
Talk to a friend. A chat (or venting session) can help.
Spend time with pets. They can help you manage anxiety and get you moving.
It’s okay to say “no.” Give yourself permission to set boundaries.
Get some fresh air. Walking in nature can improve your mood and help you unwind.
Unplug to recharge. Take a break from social media, email and stressful headlines.

Having a support system can significantly contribute to managing stress. Reach out to friends, family, or a therapist who can offer guidance and support. Sharing your concerns and feelings with others can provide valuable perspectives and help lighten the load.

Another critical aspect of maintaining your health during fall is focusing on healthy eating. As the seasons change, it’s a good time to reevaluate your diet and make sure you’re nourishing your body with nutritious foods. Incorporate plenty of fruits, vegetables, whole grains and lean proteins into your meals to provide your body with the energy and nutrients it needs to combat stress and support optimal health.

Three quick tips for eating healthy from the American Heart Association:

To prevent heart disease and stroke, the American Heart Association recommends eating plenty of vegetables, fruit, nuts/seeds, whole grains, lean protein and fish. Take it easy with sweets, sweetened beverages, salty foods and fatty or processed meats. Limit alcohol consumption.
Think about your overall dietary pattern instead of “good” or “bad” individual foods and look for healthy swaps that will benefit your health in the long run.
Make meals with loved ones a priority. Regular meals at home with family reduce stress, boost self-esteem and make the whole family feel connected.

Staying hydrated is also crucial. Drink plenty of water throughout the day to maintain overall health. It can be helpful to carry a reusable water bottle to ensure you have access to water wherever you go.

Remember health screenings and immunizations. Fall is an excellent time to schedule any necessary check-ups to ensure you stay on top of your health.

Be aware of fall challenges, such as cold and flu season. Taking proactive steps to prevent
illness, such as washing your hands regularly, getting enough sleep, and managing stress, can help keep you well.

Your local pharmacist is an excellent resource for over-the-counter medications, to manage cold and flu symptoms, supplements and flu vaccinations.

Remember to listen to your body, take time for yourself, and seek support when needed. Your health and well-being deserve your attention and care, regardless of the season

Helpful Mental Health Practices

Hillery Jones, Licensed Professional Counsel and Registered Art Therapist at Art Therapy Feels says, “Fall can be a great time to focus on self-reflection and personal abundance. The fall season is often associated with attributes like change, transition, and preparation for the coming winter.”

“Some women might experience Seasonal Affective Disorder (SAD) during fall due to reduced sunlight. Creative pursuits and holistic approaches can counter SAD symptoms by boosting mood and energy levels. Focusing on mental health in a holistic and creative way during the fall can have numerous benefits,” continues Jones.

Tips from Hillery Jones: Self-Care Rituals

Fall is a great time to establish self-care rituals that incorporate creative elements, such as creating a cozy reading nook or indulging in warm baths with aromatherapy. Carve out time to practice stress management. Creative outlets like art, writing, or music can serve as effective stress relievers, promoting relaxation and reducing stress hormones. Holistic practices like yoga, meditation, or deep breathing foster a strong mind-body connection, enhancing self-awareness and emotional regulation.

Connection to Nature

It will be cooler in New Orleans, y’all! Fall’s natural beauty can be inspiring. Activities like nature journaling or photography, or watercolors in the park, can deepen your connection to the environment, promoting mindfulness. Go for a mindful walk, take a photo of something that intuitively caught your eye. This promotes self-regulation of the nervous system and give you something tangible to reflect on.

Emotional Expression

Creative outlets allow for the expression of complex emotions, helping women process their feelings and experiences in a healthy way. Try to find a group of like-minded women you can create with and depend on.

Personal Growth

Holistic and creative practices encourage personal growth and self-discovery, leading to a deeper understanding of oneself and improved mental well-being. Additionally, talking to a therapist or counselor can be immensely helpful in navigating and managing seasonal stress. A trained professional can provide guidance and support, helping you to develop coping mechanisms and strategies for dealing with stressors that arise during this time of year.

Self-care is not selfish but rather an essential practice that helps you maintain balance and well-being. So, commit yourself and prioritize your downtime and needs this fall season. Your mind, body, and soul will thank you.

Skincare Routine for Fall

Fall is not only a time of changing leaves and cooler temperatures, but it also brings about changes in our skin. As the weather becomes cooler and drier, our skin loses moisture and becomes more prone to irritation. That’s why it’s important to establish a skincare routine that is adaptable by season.

Tips from Gariana Lidell of Lavish Skincare:

With the sometimes-overwhelming number of options, shopping for skincare products may also contribute to stress.
Switch out summertime skin care products for wintertime products. Typically, skin care products formulated for cold weather contain more humectants that draw moisture from the environment to keep skin moisturized such as hyaluronic acid and glycerin and occlusive ingredients such as silicone and shea butter.
Exfoliate 2-3 times per week using gentle exfoliants that contain AHA’s and BHA’s versus using scrubs.
Wear a moisturizer that contains a broad-spectrum SPF of 30-50. For normal and dry skin types a thicker moisturizer is best to keep skin from over drying and feeling tight.
Cleanse your face twice daily and bathe at least once daily. Staying on top of your skin care regimen is crucial, as harsh temperatures can damage the skin’s barrier layer.
Now is the perfect time to try new treatments such as chemical peels, laser treatments and microneedling. Although you may get these treatments at any time during the year, the cooler weather allows less of a chance for skin to react as it may in warmer temperatures.

Self-Care Essentials for Fall

In addition to a routine, having a self-care kit can be beneficial. Creating a fall self-care
kit can help promote relaxation, comfort, and well-being during the cooler months.

Here are five essential items in my fall self-care kit:

Cozy Blanket or Throw: A soft and warm blanket or throw is perfect for snuggling up in the fall. Look for one made from plush materials. Weighted blankets are also great. Don’t forget about loungewear and robes.
Scented Candles: Fall is known for its rich and inviting scents. Burning candles can create a cozy atmosphere and promote relaxation.
Hydrating Skincare Products: Include hydrating skincare products like a nourishing moisturizer, lip balm and a hydrating face mask to keep skin healthy and glowing.
Herbal Tea or Warm Beverage: Warm beverages are essential for fall self-care. Stock your kit with a selection of herbal teas, coffee or hot cocoas. Sipping on a warm drink can be soothing and comforting, especially on cool autumn days.
Books or Journals: Engage in relaxation and self-reflection by adding a good book or a journal to your kit. Reading a good book or writing down your thoughts and goals can be a wonderful way to unwind.

Remember to personalize your fall self-care kit with items that bring you joy and relaxation. It’s all about creating a cozy and comforting experience tailored to your preferences. Practicing self-care at home can create a peaceful and rejuvenating environment that promotes relaxation and self-reflection. Having a kit you’ve taken time to create yourself allows you to easily access the tools you need to indulge in a moment of self-care, even during a busy day.