“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

Anxiety. Depression. Bipolar disorder. Schizophrenia.

They’re daunting diagnoses, but necessary to think about for many people.

And experts say those concerns don’t magically go away when a person reaches age 60 and beyond. Rather, older adults need to keep mental health care in mind and know the resources available to help with concerns unique to that age group.

Ari Lakritz, PsyD, is a clinical psychologist at OSF HealthCare who has taken a keen interest in this area.

“As individuals grow older, they start to prioritize their emotional needs over their professional, financial or more mundane needs,” Dr. Lakritz says. “So you may be surprised when you work with an individual who’s older at how quickly they want to work on the problems in their life and how solution-focused they are as compared to their younger cohorts.”

Dr. Lakritz has seen plenty of examples of this research-backed idea as he’s conducted counseling sessions. For example, an older adult may want to dive right into talking about death or family disputes that have been festering for years.

How does a mental health professional achieve results with this age group? Dr. Lakritz points to a concept called interpersonal therapy, which focuses on a person’s relationships and their overall place in the world.

“That is really what older adults have on their mind at this stage of their life. Many of them are retired. For many of them, financial issues or their professional climbing of the ladder have kind of taken a backseat,” Dr. Lakritz reiterates. “They are focused on their remaining relationships and making them as good as possible.”

A therapy session for an older adult may be structured the same as a younger person’s visit. But a psychologist would need to keep in mind the person’s needs. If the patient has mobility issues, for example, the office should be easy to get in and out of. If the person is homebound, a home visit or virtual visit would be necessary.

Those telemedicine appointments, Dr. Lakritz says, took on extra importance during the pandemic. Some older adults were already isolated, and COVID fears or government mandates to stay home separated them further from visiting their loved ones and practicing social or coping skills. Card games were replaced with phone calls. A trip to the community theater was scuttled in favor of watching the show on DVD.

“On the plus side, I think everyone saw and was pleasantly surprised at how quickly older adults managed to understand technology,” Dr. Lakritz says.  “[They] understand remote meetings and how to participate almost as fast as younger adults who also had to adjust very quickly.

“That was a big game changer in the field that is not going away anytime soon,” Dr. Lakritz says.

Not to mention the sense of pride from an old dog learning new tricks, as the saying goes.

“It’s very much emphasized, even in old age, to continue to pick up new skills. To acquire new knowledge,” Dr. Lakritz says. “That does lead to a great deal of self-esteem. And cognitive stimulation, learning new things, reasoning and being intellectually challenged are some of the biggest protective factors against dementia.”

One last thing Dr. Lakritz says clinicians should keep in mind when serving older adults: confronting biases or falsehoods about that generation.

For example: older adults are slower workers. The data say that’s more folklore than fact, Dr. Lakritz says.

“Many people have this misconception that working with older adults is something that is fundamentally different than working with younger people,” Dr. Lakritz says. “[Many think] you need specific, specialized training or you need to be an older adult yourself to work with older adults. And that serves as a barrier to older adults’ treatment.”

The OSF HealthCare website outlines mental health resources. Taking a look, then broaching the topic with your older friend or family member is a good first step. A necessary one, too, for some older adults who grew up in a time when “self-care” wasn’t a common term.

“If you’re a trusted person in that older adult’s life, and they trust you with more mundane concerns such as helping them get around the house and giving them rides,” Dr. Lakritz explains, “then, I think there’s a good chance they would trust you if you said, ‘I see you’re dealing with this. You’ve been dealing with it for a very long time. You haven’t been able to talk with anyone about it. There is someone we can go to’.”

And make those check-ins with your parents, grandparents and older friends a habit. They’ll be happy you did.

Interview clips

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New research from Penn State University suggests simply asking young people about suicide increases the chance they will get connected with mental health services.

The research underscores the need for everyone to watch out for their loved ones' mental health. Health care providers, too, continue to try to chip away at the mental health crisis across the country. And the numbers drive home the point:

• The National Institute of Mental Health says nearly one in five adults suffers from a mental illness.
• The U.S. Centers for Disease Control and Prevention (CDC) says suicide is the second-leading cause of death among young people and, prior to the COVID-19 pandemic, was the 10^th-leading cause of death among all Americans.
• The CDC says in 2020, someone took their own life about once every 11 minutes on average.
• The suicide lifeline says for every one person who dies by suicide each year, 316 people seriously consider it.
•  The lifeline has fielded more than 20 million calls since it launched in 2005, and it’s seen mostly year-to-year growth in calls. In 2005, the lifeline saw around 50,000 inquiries. In 2020, there were nearly 2.4 million calls – a record high.

The numbers line up with what Staci Knox and her staff are seeing in at OSF HealthCare in Alton, Illinois – an increase in people seeking help. Some have suffered in silence for a long time. Knox, the manager of Psychological Services at OSF in Alton, says the average time from onset of symptoms to diagnosis is 11 years.

“You think about our culture, it's very much an admirable trait to be tough and to just buck up and get through it,” Knox says.  “It's not easy to experience symptoms and then be able to identify that they're not fleeting.”

Warning signs

Knox and her staff see a wide range of patients - from kids as young as six to some people well into their 90s. She says warning signs for suicide vary by age.

For adults: “They're struggling to get out of bed. They're struggling to not call off for work. At work, they're struggling not to be written up for irritability or conflicts that happen in the workplace. In their home life, they may be struggling in their relationships. They may be isolating,” Knox says.

Some other signs in adults may be tough to spot. For example, a big shopping trip may seem just like a spending spree. But for a suicidal person, they may be spending all their money because they know they can’t take it with them.

For children, Knox says their world boils down to school, family and friends. So many of the warning signs are similar but on a reduced scale: no interest in school, acting out at school and isolating from friends and family. Kids may also start using drugs or alcohol.

Daily self-care

Whether you’re getting mental health treatment or not, Knox highlights some daily to-dos to keep yourself grounded: eat healthy, get enough sleep, take time for deep breathing and practice your faith.

“Stretching and keeping our body moving,” Knox adds. “Depending on your physical limitations, it could be stretching in a chair or getting out in nature and hiking.”

A new tool

Beginning July 16^th, 9-8-8 will be the digits to dial to reach the National Suicide Prevention Lifeline. If you’re dealing with a mental or behavioral health issue, you can call or text 9-8-8 to be connected with a trained counselor who’s part of the existing National Suicide Prevention Lifeline network. The counselors you’ll speak to are stationed at crisis centers across the country, so they are likely aware about specific resources and treatment available in your area. Those could include outpatient counseling, inpatient (live-in) care, medication or a combination.

The 9-8-8 lifeline is confidential, free and staffed 24/7. But like any other hotline, there may be a wait. If you or someone you know is in immediate danger or needs medical attention, call 9-1-1. You can always talk to your primary care provider about mental and behavioral health resources. In fact, Knox says your provider should be able to figure out if your symptoms are indeed related to mental health, if they are a physical problem disguised as a mental problem or if they are a bit of both.

Interview Clips - Staci Knox

Previous Coverage

Depression: Breaking the Silence

A Sad Stat: Teenage Suicides on the Rise

Suicide Stigma: Facts, Myths, and How to Help

Mental health care starts with a first step

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