Embracing Fall: Mental Health Tips for the Perinatal Period

As autumn begins to set in, the season change can impact your mental health, especially during the perinatal period. Whether you're expecting or adjusting to life with a newborn, here are some quick tips to support your well-being this fall season:

1.Recognize and Honour Your Feelings

Fall can bring a mix of emotions. Instead of pushing them aside, allow yourself to feel whatever comes up—joy, sadness, or anxiety. Talking to someone you trust or journaling can help you process your feelings.

2. Get Outside for Fresh Air and Sunshine

Even though the days are shorter, getting outside for sunlight can improve your mood. A quick walk in the morning or afternoon can boost your energy and help you feel more connected to the world around you. Caring for a newborn? A stroller walk can be a simple way to combine outdoor time and baby bonding.

3. Maintain a Routine

Having some structure in a routine can provide stability during the perinatal period. Small routines like consistent wake-up times, regular meals, and scheduled moments of self-care can make a big difference in how you feel each day.

4. Engage in Gentle Movement

Incorporating gentle exercise in your routine can improve your mood and energy levels. Activities like yoga or stretching can help you feel more grounded and relaxed. Find a gentle movement that fits into your day and enjoy the benefits of physical activity during this season.

5. Nourish Your Body

Enjoy fall comfort foods while staying mindful of balance. Seasonal produce like pumpkins and leafy greens can keep you energized. Staying hydrated is just as important—try warming herbal teas or soups to stay cozy and nourished.

6. Create a Cozy Space for Self-Care

Set up a space at home where you can unwind. A quiet corner with soft blankets and warm lighting can help you relax, even if it’s just for a few moments.

7. Stay Connected with Your Support Network

Even as the weather starts to cool, stay in touch with friends, family, or support groups. A quick chat or joining a virtual group can help you feel less isolated during this season.

8. Practice Gratitude

Autumn is a great time to reflect on the things you're grateful for, whether it’s support from loved ones, your baby’s smile, or the beauty of nature. A small gratitude practice can remind you of the small joys of everyday life.

9. Prioritize Rest

Listen to your body and rest when you can. Sleep is important, especially during the perinatal period. Naps, quiet moments, or even asking for help so you can catch up on rest are all valid ways to take care of your well-being.

10. Set Realistic Expectations

The demands of the perinatal period can feel overwhelming, so it's important to set achievable expectations for your daily tasks and self-care. Allow yourself to take things one step at a time and remember that it's okay to adjust your expectations and ask for help.

If you need additional support, don’t hesitate to reach out – we’re here to help you thrive this fall in your unique journey.

Written by Cassandra DiGenova our newest member of the team!