“Fall is a great time to try something new,” says OSF HealthCare psychotherapist Sara Bennett. 

And by something new, she doesn’t just mean the newest pumpkin spice latte being rolled out by your local coffee shop. But that could be part of the equation!

“You have a little more time on your hands, you don’t have the burden of summer parties and running around so much. You can take time to learn a new skill or hobby,” Bennett says.

The Seven Pillars of Self-Care are a great place to start, Bennett says, when it comes to putting together a wellness routine. The pillars are mental, emotional, physical, environmental, spiritual, recreational and social. It’s important to make each pillar your own based off your life and try to obtain as many pillars as you can for your overall wellness. Many of these pillars naturally intertwine.

Bennett goes through many of these pillars and offers tips for your fall self-care routine.

Mental tip: Quiet your mind

“It’s really nice when things slow down and you can just cuddle up in front of a fire with a blanket and some hot chocolate,” Bennett says. “Just enjoy the slowness. Being able to quiet your mind is a really great aspect of self-care.”

But Bennett says it’s important to recognize potentially harmful things that can be done while just laying around.

Emotional tip: Recognize avoidance

“When it comes to alcohol and even things like video games, some of those topics are just avoidance. They may feel good in the moment because you’re not actively working towards something or maybe you’re physically blocking something out, but some of those things can be very harmful. It’s easy to get caught up in how good it feels in the moment and not be able to keep that balance.”

Mental and physical tip: Focus on healthy sleep

“If we can work on things that help us sleep better at night, that’s really mental health for us. Also, it’s affecting our physical health, our moods, and how we process things,” Bennett says.

It’s important for adults to try and get 7-8 hours of sleep a night.

Recreational and environmental tip and physical tip #2: Get outside!

Bennett suggests, “There’s nothing prettier than a nice fall hike, right? Whether it’s through a park or if you want to challenge yourself and do something more intense.”

While the fall foliage reaches its peak, it’s a perfect time to get outside and see the sights.

Social tip: Bring some friends!

“Add a few friends with it; and you’re meeting that social connection too,” Bennett emphasizes.

Social and spiritual tip #2: Build community

“Being part of your community is vital,” Bennett says. “Not only is it vital for your health, but there are people who could potentially really benefit from you. Being able to volunteer is a great example of self-care. It gives us a feel-good response and it really helps your community at the same time.”

Specifically, research shows volunteering activates the reward center in your brain and releases serotonin, dopamine and endorphins which give your emotional state a lift.

There are many ways to obtain this goal, whether it be through your local church, social service organization, or simply responding to individual requests. For example, think about visiting someone in a nursing home if they have family out of town who can’t see them often.  

Different pillars might be more difficult to reach than others, depending on your passions and skillsets. This is why Bennett says fall is a great time for a “reset” and is a time to learn something new. Then you can challenge yourself which can benefit your overall health.

Video Interview Clips

Whether you’re an avid hiker or just enjoying the fresh breeze on a fall walk, preparing for your journey is key.

Karan Rai, MD, who specializes in sports medicine at OSF HealthCare, offers these tips to make your hike safer this season, no matter your hiking experience level.

Map out your adventure:

“First things first, try to get a map of the trail you’re going to take, and account for how much time it will take to get there and get back. Usually, adding an extra 10% gives you sufficient time,” Dr. Rai says. “Always try to inform somebody of where you’re going and what your projected time back will be.”

Dr. Rai says this is extremely important, especially because hiking trails are known to not have the best cellphone service.

“Take a look at the weather. As the seasons change, sometimes we might be due for some rain or cooler conditions,” Dr. Rai adds.

Bring a first-aid kit:

“When going hiking, regardless of duration, have a basic first-aid kit on-hand with supplies such as Band-Aids, gauze and antiseptic,” says Dr. Rai.

He says bringing a multipurpose tool can prove helpful, too. Some of the gadgets inside of it can be a knife, or an eyeglass repair kit in case your glasses break.

Proper footwear and hiking poles:

“We can underestimate how strenuous some of these hikes can be, so making sure you brought a great pair of shoes is a readily available trick everybody should utilize,” Dr. Rai says.

Dr. Rai adds hiking poles can help hikers of all skill levels on all different kinds of terrain.

“They can help take the load off your knees. They add a bit of a different stress, because they force you to utilize your upper body and core muscles. So, it makes it more of a full-body exercise.”

Watch your back:

“Look ahead of you and look down to make sure you’re walking on the trail, but also take a look backwards. Trails can appear different while you’re making that return route,” Dr. Rai says.

Stay on the trail:

The chance of getting hurt increases if you choose to get off the hiking trail. Dr. Rai recommends paying attention to signs during your hike and following the mapped-out trail.

“As much as you might want to get that perfect picture of the waterfall, try to stick to the marked trails,” Dr. Rai says. “In general, when you’re going off trail, that increases your chance of injury. Whether that’s stepping into an unmarked hole or running into some wildlife, those are some of the common pitfalls. Depending how far you go off the trail, it’s a lot harder to have people find you if you are unable to get back to the trail.”

Hydrate, hydrate, hydrate!

A lack of food and water can cause a fun hike to go downhill very quickly. Sandwiches and protein bars can easily be stored in a pack while hiking, but Dr. Rai says make sure you bring enough water to keep you fully hydrated.

“Depending on the duration of your hike, it varies based on how intense it is. But generally, packing at least 1 liter of water per hour for a beginner’s hike. Then as the intensity level increases, add a half-liter per hour,” Dr. Rai says.

Most trails will have a rating or intensity level assigned to them if you look them up online. There are multiple apps available to download on cellphones to take a look at your trail before you venture out.

Common injuries while hiking:

No matter the difficulty of your hike, injuries can happen.

“Commonly we’ll see ankle sprains or knee contusions,” Dr. Rai says. “That can be from falling or stumbling while hiking.”

But some injuries happen without falling on, or off, the trail.

“Other times people can get rashes or sunburns. This goes back to not accounting for some weather-related changes,” Dr. Rai adds. 

Health emergencies can happen:

While more serious health emergencies are rare, they’re still possible, and it’s important to be prepared.

“The toughest part is knowing what to do in those situations. Understand what CPR entails, and know how to do chest compressions,” Dr. Rai urges. “Also have a good way of contacting someone for help. Whether that’s being in an area with cell service or even having a whistle handy. Oftentimes that sound carries further than our voices, it also helps preserve our energy during a more life-threatening or severe situation.”

While it may seem like there are many tips to keep in mind while hiking, Dr. Rai says it’s a great form of cardiovascular exercise and a fun experience for the family.  If you’re new to hiking, he recommends telling your health care provider that you are starting to hike and see if they offer any further guidance. 

Video Interview Clips

B-Roll