Photo: Scenery of a grass field, from UnSplash
Hello friends! 🌿
Welcome to our October email, this year really is racing past!
It's that transitional time as we go from Summer to Autumn or Winter to Spring depending on where you are in the world. Here in the UK September brings the start of a change that will take us through into February or March of next year.
The night's are most definitely drawing in, the mornings are cooler and the colours are changing from greens through to yellows, reds and then browns. Autumn is here and winter is coming.
Transitions can have a big impact on our mental health, whether that's seasonal transitions or life transitions. New phases of life can bring huge positives and the adjustment into a new season can also be unsettling as well.
As someone in her mid-forties, I am feeling that transitional pull. As our children get older and become more and more independent, I am starting to think more about my own life, my own health, how I use my time. It's a strange feeling, moving into a new season, but it helps when you talk it through with friends and they're moving through their own seasonal changes too.
Autumn is one of my favourite seasons. I love the crisp morning sunshine, I'll light more candles, I will put on my super thick cabin socks.
I also know that we're heading into that time of year when I need to be more mindful of my mental health as the darker days and harsher weather bed in. These are the times when it can be easy to see no daylight at all, moving from bed to office and then back again in the dark. It's easier to stay snuggled in at home than it is to get out and move.
In younger days the seasonal shifts used to catch up with me unexpectedly. Winter comes every year but we'd be well into late January before I'd realise that I was feeling low and lethargic as a result. Nowadays when I feel the chill in the air it reminds me that it's time to think about how I'll navigate this new season and keep my mental health in check.
I'm lucky to be able to lean into the cosy evenings with candles, mellow music and a fire. Comfy socks and a warm blanket. Something warming on Netflix. I'll need to make an extra effort to go down to the gym, or go out for a run on sunny mornings. And I'll need to make more effort to get out of the office at lunchtime and get some fresh air and vitamin D.
With a little extra intention, I will weather the season as it changes, taking care of my mental health in the process and keeping an eye out for dips as they come.
How will you be navigating this new season? What can you do to make sure that you take extra care of your mental and physical health as life changes?
Comment below and let me know. 🍂
This month we hope the resources below might help a little in thinking about your own transitional seasons and how to take care of your mental health in changing times.
xx
PS, if you know someone who would find this helpful, please share this email with them too, I know I'd appreciate the thought from a friend. 🙏
Behind the scenes at WorryTree
Photo: Image of our WorryTree app, January 2024
Thank you so much for reaching out to us last month after our first ‘behind the scenes’! Your feedback is always appreciated! Let's talk about what's new and what we're currently working on:
WorryTree Version 3.0.9: By now, you should have received our latest update, version 3.0.9 of WorryTree. In this release, we've made some improvements. We've increased the volume of Sally's Sensory Practices a bit, as she was too quiet on some devices. And if you've used our WorryTree Plus uncertainty tracking tool to record uncertainties, you can now easily access all your previous information.
Enhanced First-Time User Experience: We've introduced a new pop-up specifically for first-time users of WorryTree. This pop-up encourages them to start recording their worries right away. It's all about building habits!
Language Detection: WorryTree now automatically detects your device's language settings. Now, if your device is set to Spanish, WorryTree will open in Spanish as well.
NHS Digital Technology Assessment Criteria: We are working hard to meet the NHS's Digital Technology Assessment Criteria. This ensures that our app is secure, effective, and safe for people with Generalised Anxiety Disorder. Currently, our focus is on Clinical Safety, and we are in the process of appointing a Clinical Safety Director to oversee the safety and effectiveness of our tools. You can read more about our progress with DTAC in a recent blog post on our website.
Clinical Trial Plans: We are excited to announce that we are in the early planning stages of a potential clinical trial in collaboration with some doctors' surgeries in the UK. Our goal is to work closely with General Practitioners to introduce WorryTree to patients who are waiting for a referral to Cognitive Behavioural Therapy services.
New ways to use WorryTree tools: We are now in the planning stages of a new way to provide WorryTree tools to you daily for 30 days. You'll be the first to know when we have a version ready for testing!
We're committed to making sure WorryTree helps you as much as possible, and we really appreciate your support. If you have any questions or ideas, please feel free to contact us.
HELPFUL THINGS JUST FOR YOU
Photo: Pink Flower in Vase, from UnSplash
Here’s a few practices, podcasts, blog posts and videos that we’re finding helpful:
Join our brand new 30-day programme for gentle daily prompts delivered by SMS or Whatsapp to your phone every morning: click here.
Read this 5 minute read - Alex Elle’s thoughts ion the power of gratitude journaling and noticing small moments.
Listen to this podcast episode about how to be your own therapist, with Dr Julie Smith
Watch this YouTube video about what’s normal anxiety - and what’s an anxiety disorder?
Fancy a little physical exercise - Try this progressive Muscle Relaxation practice to calm your nervous system.
In the news…Can magnesium and vitamin D3 curb anxiety? The truth behind the TikTok trend.
Ready to download WorryTree?
If you haven’t already tried WorryTree (and the basic worry tree technique tool is free for everyone to use as many times as you need) then you’ll find the links below.
Remember…
If you're struggling at the moment, then know that asking for help is a sign of strength not of weakness. Contact someone you can trust like your Doctor, a friend or a relative, or text SHOUT to 85258 (UK) to start a conversation with a crisis support volunteer.