Five mental health habits to get you through the -ber months

This week, during my social media scrolls, I’m noticing two distinct types of content dominating my feed. Videos of debates and news segments commenting on the (absolute) state of the world, and influencers telling me to ‘lock in’ with healthy habits to finish the year strong.

This juxtaposition between processing world events (from protests and vandalism taking place in our neighbourhoods to ongoing war and genocide further afield) and feeling pressured into self-improvement with “one last quarter to make it count…” is giving me emotional whiplash.

Like most wellness trends, ‘the great lock-in’, as it’s been dubbed, is more nuanced than it looks at surface level. Some people are using the marker of September to gently reinvigorate supportive habits, and I’m all here for that. It’s the other, murkier side that’s bothering me. The people with big platforms instructing strict habits such as specific (and often unrealistic) daily step counts, big diet changes and reading an arbitrary number of books to ‘get smarter’. 

It’s reminding me of the extreme versions of the ‘75 hard’ challenge we saw over summer, and I’m left wondering, when will the self-improvement challenges be over, and when will we be ‘enough’? 

As with anything we read online, taking information with a pinch of salt is advised. Take what resonates with you, leave what doesn’t – including what we write here. So if locking in with disciplined fitness-related habits and routines feels good to you, grab the opportunity, have fun and get involved. 

If, however, it leaves you feeling as cold as me, I have an alternative suggestion – locking in for our mental health. Building healthy habits as we enter the darker months is no bad thing, but let’s be well-rounded and kind to ourselves in the process.

Here are some habits to gently guide you through the final quarter of the year, so you can finish it feeling like you.

1. Pick (or refine) a self-reflection tool

It sounds simple, but one of the most helpful habits you can get into for mental wellness is regular self-reflection. Checking in with ourselves gives us the time and space to ask how we’re doing, what we need and when help may be needed.

Having a dedicated self-reflection tool can support this, so consider what may slip well into your routine. Would a five-minute journal every morning work for you? How about a quiet walk around the block after work? Perhaps meditation or mindful movement like yoga resonates more? For some, regular counselling or coaching sessions fit the bill.

If you already have a tool of choice in your routine, take stock of how it’s working for you. Would different journaling prompts be helpful? Is there a topic you’ve been meaning to bring up during counselling? Could you make your walk more intentional by asking yourself reflective questions as you walk?

This isn’t about making seismic shifts in your daily routine, but instead subtle tweaks to enhance and refine what’s already working to support you better.

2. Set connection reminders

Summer is often a super social time, whether you’ve been on family holidays, attending weddings or heading over to a friend’s place for BBQs. The few months between summer’s end and holiday parties in December can get quiet for some. 

Take this as a chance to be more intentional about connecting with others. It can be easy to sink into our own little bubble, and sometimes we need prompts to reach out. Try setting calendar reminders to connect with others as a nudge. This may lead to you calling a family member, arranging a coffee with a co-worker or finally trying that local pottery class.  

3. Keep a savouring journal

If you love autumn, you are probably already noticing the changing colours of the leaves, reaching for cosy jumpers and pulling up your favourite autumn TV shows. For those who struggle in darker, colder months, however, savouring needs to be more considered.

Try keeping a savouring journal, writing down the beautiful moments of your day. Think back to the first hot chocolate of the season you had last night and describe it in detail. Spot the pretty patterns the raindrops make on your window and make a note of how it makes you feel. If writing doesn’t feel good, take pictures and keep a visual journal. 

Savouring in this way can increase feelings of gratitude, helping us develop resilience and a positive outlook when things feel gloomy.

4. Enjoy one minute of vigorous activity a day

Moving our bodies and caring for our physical health is an important element of our general wellbeing, and positively impacts our mental health. 

If the intense exercise habits and strict step-counts being recommended aren’t feeling good to you, though, you may be happy to hear that a recent study found just one minute of incidental vigorous activity (think running after kids, lifting heavy shopping bags or climbing the stairs at a fast pace) can add years to your life. In the study, those who did just one minute of vigorous activity a day had a 38% lower risk of dying over the following six years, compared to those who did none.

It’s worth noting here that the NHS recommends those aged 19 - 64 do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week. Growing evidence suggests, however, that short bursts are also doing us some good.

If movement is a struggle for you, focus on short bursts like a kitchen dance party or taking the stairs instead of the lift at work, and build on it slowly.

5. Get intentional with your scrolling

At the start of this article, I mentioned feeling emotional whiplash when scrolling. Perhaps you feel that way, too? If your scrolling habits aren’t feeling great, this could be another helpful area to look at.

Try setting timer limits on social media apps as a gentle nudge to step away, or at least check in with how you’re feeling. Allocate time each week to being offline, connecting with your daily life and engaging with your community.

Being informed is great, and we shouldn’t shy away from world events that feel challenging, but maintaining balance and working on your media literacy is key – you won’t do any good by being burnt out.

Consider these ideas a gentle nudge from a caring friend who wants to see you smile. 

On this journey, we all have our eras. You may well be in your self-improvement era, dedicating yourself to being the healthiest version of you. You may instead be in your survival era, doing what you can to get through the day. We’re here for you, in whichever era you’re in, and support is available if you need it.