October Self-Care Challenge: A Therapist’s Guide to Nurturing Your Mental and Physical Health

As the days grow shorter and the seasons begin to shift, October is the perfect time to prioritize your well-being. The demands of work, relationships, family, and daily life can pile up, and without realizing it, we may start feeling overwhelmed or burnt out. That’s why I’m inviting you to join me in a self-care challenge this month — an opportunity to reset, recharge, and cultivate new habits that promote both mental and physical health.

Here’s how the October Self-Care Challenge will work: each week we’ll focus on a different aspect of self-care, with manageable, daily tasks that will help build healthy routines over the course of the month.

Week 1: Focus on Physical Health

Taking care of our bodies is one of the most effective ways to improve both physical and mental well-being. Exercise helps reduce stress, releases endorphins (the brain’s natural mood lifters), and boosts our energy levels.

Challenge:

• Go for a walk- Whether it’s around your neighborhood or through a nearby park, walking is one of the easiest ways to move your body. Aim for 15-30 minutes a day.

• Try stretching or yoga- Stretching helps release tension and improves flexibility. Yoga, with its focus on breathwork, can double as both a physical and mindfulness practice.

• Experiment with a new workout- Is there an exercise class you’ve been curious about? Whether it’s Pilates, hip hop, or strength training, trying something new can invigorate your routine and keep things exciting.

Focusing on movement isn’t about pushing yourself to extremes — it’s about finding ways to nurture your body in ways that feel good.

Week 2: Practice Mindfulness

Mindfulness helps us slow down and bring our attention to the present moment, without judgement. With so much going on, it’s easy to get caught up in worrying about the future or dwelling on the past, both of which can increase anxiety and stress. This week, we’ll focus on incorporating a mindfulness practice into each day.

Challenge:

• Spend 5-10 minutes a day meditating- You don’t have to be a seasoned meditator to start. Find a quiet spot, sit comfortably, and focus on your breath. If your mind wanders (and it will!), gently bring your attention back to your breath. Continue doing this for the entire time and remind yourself that mindfulness is a practice!  It won’t be easy, and it definitely won’t be perfect!

• Practice mindful breathing- Take a few deep breaths in and out, paying attention to the way the air feels entering and leaving your body. You can do this anywhere — in the car, at your desk, or before bed. I like to take three mindful breaths before I go into a session to help me feel more centered.  Once again, this is a practice, it will take time to incorporate into your life.

• Engage in mindful eating or walking- Focus on the experience of eating or walking — the taste, textures, or sensations — without letting your mind race to other thoughts.

Mindfulness is about being present in whatever you’re doing, and by setting aside just a few minutes a day, you can reduce stress and increase your sense of calm.

Week 3: Prioritize Sleep

We often underestimate how important sleep is to our overall health. Sleep isn’t just about rest — it’s the time when your brain processes information and your body recovers from the day. A lack of sleep can affect your mood, concentration, and even your immune system.

Challenge:

• Set a bedtime routine- Aim to go to bed and wake up at the same time each day. Develop a calming pre-sleep routine that might include activities like reading, stretching, or listening to soothing music.

• Limit caffeine and electronics-Avoid caffeine after the early afternoon, and try to stop using screens (phones, computers, TV) at least an hour before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, the hormone that helps regulate sleep.

• Create a sleep-friendly environment- Ensure your bedroom is dark, cool, and quiet. If necessary, use blackout curtains, and eye mask, ear plugs, or white noise machines to improve your sleep environment.

Focusing on quality sleep will help restore your body and mind, setting you up for more energized and productive days.

Week 4: Unplug from Technology

We’re constantly connected to our phones, social media, and the internet, which can take a toll on our mental health. Taking time to unplug gives your brain a break from information overload and can help you reconnect with yourself and the world around you.

Challenge:

• Take social media breaks - Set specific times during the day to be away from social media. Whether it’s turning off notifications or setting aside an hour each day, give yourself a set time to unplug.

• Designate screen-free zones- Consider making certain areas of your home (like the bedroom, family room, or kitchen table) free from phones and other devices. Use this time to eat, read, journal, engage with friends and family or simply relax.

• Spend time outdoors- Instead of scrolling through your phone, spend that time in nature. Whether it’s in a park, your backyard, or simply sitting outside, enjoy the present moment without distractions.

Unplugging isn’t about cutting yourself off entirely — it’s about being intentional with your screen time and creating space for real-world experiences

Let’s Do This Together!

This October Self-Care Challenge is all about building healthy habits one step at a time. You don’t have to be perfect or completely overhaul your entire life overnight. Instead, focus on making small, daily changes that add up to big improvements in your physical and mental well-being.

Feel free to share your progress, challenges, and reflections with me throughout the month. Remember, self-care is a journey, not a destination, and every step, no matter how small, counts.

Please join me in a FREE Mindfulness Workshop on Thursday, October 10th, 2024, at noon. Head HERE for more information!

Here’s to a mindful and balanced October! 🫶🏻