Fall is just around the corner, and that means the temperature will be dropping and we’ll start spending more time inside in the run up to the holiday season. It’s easy to get swept up in all there is to do and forget to give yourself the care you need.

Up until recently, our mental health wasn’t something seen as a priority or even something that could fluctuate, but now we know better. It’s essential to your stress management and overall wellbeing to take time out during your day and week to relax, take care of yourself, and detach from our fast-paced world.

Whether you’re new to the idea of self-care or want to know more ways you can care for yourself, we’re here to help. Let’s take a look at five ways you can practice self-care this fall.


5 Ways to Practice Self-Care This Fall

  1. Add more healthy foods to your meals

The idea of eating a healthy diet is a broad topic and includes many facets, such as your existing dietary requirements, allergies, and any religious beliefs that may impact what you eat. But in general, a healthy diet includes plenty of fresh produce: fruit and vegetables of as many varieties as you can get your hands on. Legumes and sources of protein are also important. A good first step is to add another vegetable to your plate, reduce the carbohydrate portion of your meal to just a quarter of your plate, and reduce your red meat intake.

  1. Get More Exercise

Doing some (or a little more) exercise isn’t about signing up at your local CrossFit gym, just a 30-minute purposeful walk or 20-minute workout 3 times a week (or more) will be a great start. Simply try to raise your heartrate and get more than 5,000 steps a day. Challenge yourself to find a type of exercise you enjoy.

  1. Socialize

Over the past 18 months, we haven’t been able to see much of our loved ones as we’d like. Now that we can, it’s important to keep the communication lines open. Meet a friend for lunch, go walking with a family member, or just video call someone you love. It’s all about reminding yourself that you’re surrounded by people who love you and want to hear about your day. If you feel like you don’t have people you can (or want) to reach out to, seek out places to meet new people like you, whether that’s online or offline.

  1. Focus on improving your sleep quality

While this is easier said than done for many of us, getting high-quality sleep plays an important role in how we feel the next day and beyond. Here are some ways you can give yourself the best chance of sleeping well:

  • Limit screen time at least an hour before bedtime
  • Avoid drinking alcohol and caffeine too late
  • Avoid eating sugary foods a few hours before bedtime
  • If you feel stressed before bedtime, do some slow breathing or meditation to slow your heart rate and calm yourself down
  • Dim the lights half an hour before you go to bed to tell your brain it’s time to switch off
  • Try using soothing music to help your brain clear of worries and drift off to sleep
  • If you find it difficult to fall asleep, focus on resting in bed, rather than worrying about not being asleep. Lying restfully is the next best thing to sleep, and usually, that level of relaxation will cause us to fall asleep, anyway.
  1. Get Regular Massages

If your budget allows, regular massages are a fantastic way to feel calmer and revitalized. Whether you prefer deep tissue, Swedish, therapeutic, trigger point therapy, or a simple sports massage, it not only helps soothe your muscles but your brain, too. Massages are also ideal for loosening tightness that builds up in your back and shoulders as a result of anxiety and stress. Be sure to talk to your therapist to customize your vitality signature massage to include the modalities that work best for you.

At A Valley of Vitality, we know the value of self-care, and we want to make that easy and accessible for you. Our massage services are here whenever you need them, whether you have a weekly appointment to control stress and tightness, or book a massage to combat a stressful time in your life. To view our full list of services, click here.