5 Self-Care Ideas to De-Stress this Fall

Whether from suddenly jam-packed schedules, the approaching holidays or even changes in daylight, a lot of people say that the fall months feel more stressful.

This stress has become so prevalent that health experts have even created a term for it. “Autumn anxiety” is defined as an increase in anxiety that some people experience during the autumnal months.

Autumn Anxiety Can Impact Health

According to Medline Plus, “Your body reacts to stress by releasing hormones. These hormones make your brain more alert, cause your muscles to tense, and increase your pulse.” While these reactions help protect you in the short term, they can be damaging to your health when present for longer periods of time. Chronic stress can increase your risk of other health problems, such as high blood pressure, diabetes, obesity and even heart disease.

Stress and higher cortisol levels (a hormone released in response to stress) can also cause people to accumulate fat around their belly area, which is the most dangerous weight to carry since it secretes hormones that damage organ function. One study, conducted by Yale, found that non-overweight women who are “vulnerable to the effects of stress” are more likely to have extra belly fat and elevated levels of cortisol.

Our very own Registered Dietitian, Courtney McCormick, spoke with U.S. News & World Report about the dangerous connection between your waistline and your health. She explains that visceral belly fat can be found deep within your abdomen around major organs, such as the heart and liver. “This type of fat is biologically active, which means it can upset the balance of several hormones and produce substances that cause inflammation in the body and increased insulin resistance which may lead to diabetes,” explains McCormick.

Belly fat can harm your heart, fog your memory and increase your risk of diabetes, stroke and premature death. Managing stress can therefore help you avoid major disease.

If you’re feeling some added stress this season, you might be looking for some ways to practice self-care. The fall can be a really great time to participate in some special activities that will help relax the body—and the mind. It’s easier to find a comfortable temperature, and the season is known for distinct flavors and smells that can be grounding and warming while promoting mindfulness. Here are a few fun fall self-care ideas to get started.

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1. Try Some Fall Crafts

Are you someone who enjoys crafting? Even if it’s not a regular hobby, getting creative can be relaxing and enjoyable. A study out of Drexel University found that art therapy—at any level—could reduce cortisol levels. In other words, you don’t have to be good at crafting to see the benefits from it.

Fall is the perfect time for crafting since there are so many cute and creative themes in line with the start of the holiday season. Grab a paint brush and do some painting, or hit the local craft store and pick up some supplies to make some fall crafts. For inspiration, hop on Pinterest or TikTok and perform a search for “easy fall crafts.” You’ll find lots of ideas to get you started.

Your fall crafts don’t have to be expensive either! Hit up your local dollar store to stock up on crafting supplies and fall decorations that you can repurpose and transform. Again, a quick search online for “dollar store fall DIYs” will yield tons of inspiration.

2. Spend Time in Fall Foliage

Over the years, a lot of research has pointed toward the importance of spending time outside for reduced stress levels. Nature baths have been featured on the news and in popular culture.

And what better time to do just that than during the beautiful autumn months when fall foliage is at its peak of beauty?

Many people find taking in nature’s shades of red, orange, yellow and purple to be peaceful and calming. Whether going on a hike in the forest or just a stroll around the park, use the moment to take in the beauty of the trees around you. Take deep breaths of the cool, crisp fall air. Enjoy walking around now that the muggy, hot days of summer are done.

Sometimes we’re just too busy to stop and appreciate how beautiful the natural habitats around us can be.

Tip: Don’t forget to forage for some fall leaves and pinecones to use for your crafts!

3. Make a Fall-Inspired Beverage

Nothing calls upon the warm and cozy feelings of autumn like sipping on a fall-inspired beverage. While your local coffee shop or fall fest is probably selling fall-inspired drinks like pumpkin spiced lattes, pumpkin cold brew, hot chocolate or spiced apple cider, you can make healthier drinks at home. Homemade fall beverages will still give you the fall feels without the unnecessary fat or calories.

Nutrisystem’s official weight loss blog, The Leaf, is here to satisfy your fall cravings the healthy way! Our Skinny Pumpkin Cream Cold Brew recipe tastes just like you hit the Starbuck’s drive-thru, but has less calories. We also have a Skinny Pumpkin Latte recipe and a Warm Mulled Cran-Apple Cider recipe that both get rave reviews. And don’t forget to check out our healthy ideas for hot drinks to help warm you up on a chilly fall day!

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4. Read a Book

While you might think of reading a good book purely in terms of the entertainment factor, did you know it’s also effective at reducing stress? In a study conducted by the University of Sussex, researchers found that reading can decrease stress levels by up to 68 percent.

Do a little self-care this fall and get reading! Grab a good book, a blanket and maybe a healthy hot beverage. Then get cozy on the couch and get lost in a favorite story.

5. Go Apple or Pumpkin Picking

Fall is also the quintessential time to hit a local farm and go pumpkin or apple picking. Besides spending time outdoors, you’re also burning some calories. Squatting to pick up a pumpkin and carrying it around builds muscle. And if you hike around the patch, you’ll blast even more calories—and have some fun doing it. Your pumpkin will definitely come in handy for fall crafts, and you can even get a tasty snack with some homemade toasted pumpkin seeds. The same goes for picking apples, too. Reach, stretch, twist and pick—it’s like a yoga sequence but while taking in all the fall feels. Then go home and make some healthy apple snacks to enjoy.

Finding Something that You Love

Hopefully these five fall self-care ideas gave you a place to start. However, at the end of the day, self-care is all about YOU. Find the things that you love and that bring you joy.

The self-care activities that are going to de-stress you the most are the ones that you like to do. Maybe it’s taking a warm bubble bath surrounded by your favorite fragrances, meditating, doing yoga or even just putting on some music and decompressing. The most important thing about self-care is finding something that works for you, so that you actually make the time to enjoy them.

If you’re not carving out time in your busy fall schedule to de-stress, it’s going to catch up to you. Self-care means taking care of the mind, body and spirit so that you can be the best—and healthiest—you.

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The post 5 Self-Care Ideas to De-Stress this Fall appeared first on The Leaf.

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Finding a Healthy Balance

Weight loss may be one of the best things to happen to you physically, but don’t for a minute think it will lead to a utopia. Many of your worries, anxieties, and insecurities will still be there when you reach your goal weight and that's completely okay. Weight loss shouldn’t define you. There are a few important things to keep in mind during this journey.

The Honeymoon Phase:

In the first few months, it’s often smooth sailing. calories are dropping, and so are the pounds. But what happens when the progress slows down? You might be tempted to speed things up by cutting more calories. Then, you plateau, and the cycle repeats until you're eating way below your maintenance calories. Sure, the weight’s coming off, but everything else in life may start to feel a lot worse.

The Danger of the Cheat Meal:

Suddenly, your one cheat meal becomes the highlight of your week, something you look forward to because everything else feels meaningless. Then, without realizing it, that cheat meal turns into a binge, and you find yourself struggling with disordered eating. You might overcompensate with extra workouts or slash your calories even further to "make up" for that one meal. This is when things spiral, you're losing weight, but at the cost of your mental and emotional well-being.

Life Outside Weight Loss:

Remember, weight loss is meant to be the vehicle driving you toward a better life. But if it’s making your life worse, if you can’t meet friends for dinner because you’re worried it’ll derail your progress, something’s gone wrong. Yes, there are times to focus on fitness and nutrition, but don’t lose sight of life’s bigger picture. Be mindful that binge eating triggers can sneak up fast. If you notice yourself cutting calories drastically or running extra miles because you ate something “off-plan,” it may be the start of a dangerous cycle.

Tips to Keep You From Doing This:

Identify Triggers: Be aware of what sets off binge eating. In the beginning, it might be best to eliminate these foods until you have a better handle on how to incorporate them within your calorie goals.

Focus on Balance: Rather than chasing extremes, aim for a sustainable lifestyle that includes socializing, flexibility, and joy.

Prioritize Mental Health: Your mindset is as important as the number on the scale. Check in with yourself regularly to make sure you’re not sacrificing your happiness for weight loss.

Weight loss is about more than just number, it’s about feeling good in your body and your life.

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30 day challenge — Day 1

Hi all! I am starting my weight loss journey, and I felt that this is something that will hold me accountable. Feel free to tag along with me and share your progress and things you find helpful!! I would also appreciate some tips such as staying motivated and staying away from cravings and eating out of boredom!

Here are my goals / things I will track each day:

Weight: 227.7 pounds

Steps: 6,942

Workout: Went on an hour walk, walked 3 miles.

Meals: Greek yogurt cup + protein Granola Rice and chicken Apple and PB Salad, Shrimp, roasted potatoes

Goal for tomorrow: Walk 7,500 steps!

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Cardio that is good for weight loss and kind to my silly old Plantar FaShite-is (correct spelling ;)) foot!

(Why, of course that's the correct spelling ;))

Hello!

I have sadly have developed a plantar fasciitis problem in my left foot. I'm experiencing a lot of achiness around the insole & heel area that seems to often be worse in the morning (though it eases a little bit as the day goes on). I'm certain that it's come about from a lot of walking, from a history of skipping rope and running and tending to get really into it (not for hours on end, but probably getting into a routine of every other day quicker than perhaps I should in the later half of my 30s.)

I am also overweight and wanting to lose 20kg. I am currently around 82kg and 5'3" - some of that is muscle, some of it definitely isn't, and I'm also wanting to get rid of some visceral belly fat especially.

The plantar pain has unfortunately cut short a couch 25k challenge I was steadily doing quite abruptly - and predictably, my weight loss has also stalled. I'm sad that this has affected my cardio as doing running or skipping rope (jump rope) outside had also done wonders for my mental health.

Does anyone have any new lower impact cardio tips for this Elder Millennial facing down her own foot fallibility? 😅😂 I am considering pivoting to cycling (getting an exercise bike and doing some home spinning workouts alongside weight lifting and maybe home boxercise workouts too). Work on the diet will continue in the background, as I very much recognise its importance - and particularly I want to find ways of breaking a bad stress eating habit that relates to work stress.

All ideas very welcome! Thank you!

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Male, just turned 50 and can’t get weight off…help!!

As the title says, I turned 50 and have gained 25 pounds in the past few years. I am 6’-5” and went from 230 to 255. I’d like to get back to 230 or even 225, since I feel shitty at this weight, my knees and back ache a lot and I’m depressed that I cannot do the things I used to do and still want to do (hike mountains, ski better). In reading the forum, I have heard the CICO method works the best for consistent weight loss that you can stick with. The problem I find when I have a caloric deficit and exercise, I get really hungry during the day after. My typical exercises are 2-3 times a week, and consist of either a 30-45 minutes walk, 30 minute indoor bike, 45-60 moderate mountain bike or a day of skiing if it’s winter. I often get delayed headaches (like a few hours later or the next day) after doing these things and have been working with a neurologist, with some success. However, I think the extra weight is throwing off my posture or something, because I’ll feel really sore in the neck/back area even after a walk. And the extra weight makes me so winded going uphill. It’s so frustrating but I need help and guidance from you all as to what to do. I’ve tried for the past few years to eat well, watch calories and even cut alcohol. But I’ve lost nothing. I’m really at a loss for what to do, and I cannot live this way.

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Almost at “healthy” weight on BMI!

SW: 116kg (255lbs) CW: 81.2kg (179lbs) Today I (31F) weighed in at 81.2kg which is 25.1 on the BMI scale for my height, literally a few hundred grams off being healthy!

I’ve lost a total of 35kg since I started a couple of years ago but it’s always been in quick bursts, I dropped from 92kg to my current weight since May this year. I’ve definitely gained some muscle in this time too!

I do have a little frustration though in that I cannot seem to lose my lower belly fat, I’ve lost 8cm off my waist and only 3cm off my lower stomach in this time. There’s a link to show what’s left, but it seems like it’ll never go without me getting to the extreme point of weight loss where I’ll lose shape elsewhere like my bum and hips. Is survival intervention the only choice at this point?

https://imgur.com/a/0IK0ueo

You can see my hip bones just above the fat, it’s really frustrating to have lost so much weight but not quite be the body shape that I want, I do work out regularly and have a PT.

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The most helpful concept this community taught me

Hey everyone! I'm a long time lurker, first time poster. I've yo yo'd over the years, always been overweight, my heaviest was at the start of this year. 6"1 and 330lbs.

After a particularly embarrassing moment on a trip to Tenerife where I wasn't able to ride one of the slides at a water park, I decided to really double down.

I'm 30 lbs down now, steadily lost across the year. Still struggling with eating too much at weekends but making progress and small steps every week.

I wanted to share one of the concepts which really helped me with this effort so far. On a post a couple of months back, a user mentioned the idea that our bodies were made for hunting and surviving in those times, and now we don't have the same environment and food is more readily available (although not for everybody in the world, I of course understand), we have to work against some of our primal instincts. The idea that calorie dense food is particularly attractive for us as hunter gatherers, as we didn't know where our next meal would come from - that isn't an issue for the majority of us. So there is something innate which attracts (some) of us to these types of foods in a big way, it's not just our willpower, greed etc.

That thinking has helped me gently persuade myself away from extra treats or wanting to eat as much as I can on a 'cheat day'. I know there are more opportunities to try different foods, eat cake, drink cocktails, so I can eat everything I want in moderation, but not in a greedy way. The food is going to be there next time.

I just wanted to share this as it was a particularly 'breakthrough' moment for me, after many different diets and experiments.

I also want to shout out the NHS weight loss service in the UK. I know not everybody has the best things to say about them, but the group meetings for a few months and discounted gym membership have been a big part of my success so far.

There's a long way to go, but I'm enjoying weight loss alongside my day to day life, and am sure there will be more posts here that inspire me and help get me over any future roadblocks. Thank you everyone in this community!

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