Gourd Vibes Only! 5 Stress Relief Strategies to Make the Most of the Season
Can you be-leaf it? Summer is winding down, the air is starting to feel a bit crisper, and fall is just around the corner. For many of us, this time of year brings new beginnings—whether it’s getting the kids ready for back-to-school, adapting to cooler weather, or simply trying to settle into a more structured routine after the relaxed pace of summer. But, let's be honest, with all these changes, it's easy to feel a little overwhelmed, right?
At Culinary Care, our patients know that feeling all too well. For cancer patients and their caregivers, stress can be amplified tenfold during times of transition. Preparing for a day at the hospital, filled with anxiety and uncertainty, is challenging enough. Adding meal prep into the mix? It can feel like just one more thing to worry about. That’s why providing less stress and delivering one less worry is such a key part of our mission. We make sure a good meal is one less thing for our families to think about by delivering nourishing, restaurant-prepared meals directly to patients during treatment.
As we approach this season of change, we wanted to share some helpful stress relief tips to guide you through. Whether you're navigating a new diagnosis, keeping up with your family’s busy schedule, or just trying to find balance in your life, these strategies can help bring a little more calm and clarity to this new season.
Why Does Seasonal Change Bring Stress?
Let's be real for a minute: Seasonal change isn’t just about swapping flip-flops for boots and t-shirts for cozy sweaters (although that’s a fun part!). Seasonal changes often throw us for a loop emotionally and mentally. Moving from summer’s relaxed vibe to the structure and busyness of fall can leave us feeling frazzled. Even though fall comes with many comforts, it can still feel overwhelming.
But the good news? There are simple, practical steps you can take to manage your stress and make this seasonal transition smoother. It’s all about recognizing the effects of seasonal change and equipping yourself with tools to manage them.
Here are five stress relief strategies to help you embrace the new season with more ease.
1. Embrace Routine (But Keep It Flexible)
Routines can be one of your best defenses against stress—but only if they work for you. The trick is to create a routine that feels supportive, not rigid.
Consider setting up a simple morning or evening routine that provides a sense of stability for you and your loved ones. Maybe it's taking five minutes to enjoy your coffee in peace before the day kicks off. Or perhaps it’s incorporating a calming wind-down routine before bed—like reading a book or enjoying a warm bath—to help you relax.
Here are a few ideas to help create a more balanced routine:
Morning check-in: Start your day by setting a simple intention. Take a few deep breaths and think about one thing you're grateful for.
Plan your meals: Having meals planned out for the day or week can save time and reduce stress, especially if you're juggling a busy schedule.
Wind down at night: Set a time in the evening to start winding down. This could be screen-free time or listening to calming music before bed.
Remember, routines should be adaptable. Things don’t always go as planned, so be kind to yourself when adjustments need to be made! Flexibility is key.
2. Take a Moment to Breathe
Mindfulness and deep breathing aren’t just buzzwords—they’re powerful tools for managing stress. During periods of seasonal change, carving out moments of mindfulness can make all the difference. And the good news is that it doesn’t have to be complicated!
You don’t need a quiet retreat in the mountains or a yoga mat to practice mindfulness. All it takes is a few intentional breaths. Try this simple breathing technique when you’re feeling overwhelmed: the "4-4-4" method. Here’s how it works:
Breathe in for four counts.
Hold for four counts.
Exhale for four counts.
Repeat this for a minute or two, and you'll likely feel your stress begin to melt away! These small mindfulness practices can help ground you, even in the middle of chaos, giving you a much-needed pause to reset and connect back to the present moment, which is where true relaxation begins.
3. Prioritize Sleep
We all know how crucial sleep is, yet when life gets hectic, it often slips through the cracks. How many times have you promised yourself an early bedtime, only to end up scrolling on your phone until midnight? (Guilty as charged!)
But quality sleep is one of the best ways to manage stress and improve both mental and physical health. Plus, it helps your body heal and restore energy. Lack of sleep can exacerbate stress and make it harder to face the challenges of the day.
So, how can you prioritize sleep in your busy life? Here are a few tips:
Create a calming bedtime routine: Dim the lights, turn off screens at least an hour before bed, and consider sipping on herbal tea or listening to soothing music.
Set a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Create a cozy environment: Your bedroom should be cool, dark, and quiet for optimal sleep. Try to block out any noise or light that might disrupt your rest.
By giving yourself the gift of a good night’s sleep, you'll wake up feeling more refreshed and better equipped to handle whatever the day brings!
4. Move Your Body—Even If It’s Just a Little Bit
We all know that exercise is good for us, but when life gets busy, it can fall to the bottom of the to-do list. However, physical activity is one of the most effective ways to relieve stress, improve mood, and boost energy. And here's the best part: You don’t need to spend hours at the gym to reap the benefits!
Try incorporating just 30 minutes of light movement into your day. The cool, crisp fall air is perfect for outdoor activities like a simple walk or even just some gentle stretching. Moving your body helps release those feel-good endorphins, which can give you an instant mood lift.
Some ideas to get you moving:
Morning walk: Start your day with a gentle walk in the fresh air.
Stretch it out: Take a break from sitting and do some simple stretches, focusing on deep breathing.
Try yoga: Even a 10-minute gentle yoga session can help reduce tension in your body and calm your mind.
*If you're undergoing cancer treatment, it’s important to consult with your healthcare provider before beginning any new exercise routine.
5. Nourish Yourself with Good Food
Nourishment goes beyond just eating—it’s about caring for your body with the foods that fuel you. At Culinary Care, we see firsthand how good nutrition can help lift spirits and provide comfort during challenging times. Food is more than just fuel—it’s love, care, and connection.
When we’re stressed, it’s tempting to grab whatever’s quick and easy. But the truth is, eating balanced, nutritious meals can help stabilize your energy levels, boost your mood, and support your immune system. Focus on incorporating whole grains, lean proteins, fresh fruits, and vegetables into your meals to help your body perform at its best, especially when facing stress.
As we step into fall, it’s easy to get caught up in the rush of back-to-school, changing weather, and the overall busyness of life. But by taking a moment to slow down and focus on your well-being, you can reduce stress and feel more in control. Whether it’s establishing a calming routine, practicing mindfulness, prioritizing sleep, moving your body, or nourishing yourself with good food, these small steps can make a huge difference in how you navigate this new season!
Happy fall, all!
For cancer patients, meal prep can be an added burden on top of an already overwhelming schedule. That’s where we come in—and where you can help. By joining The Line, our monthly giving community, you can help provide nourishing meals directly to those in treatment, ensuring that food is one less thing they have to worry about.
