As the seasons change, so can our energy levels, mood, and overall sense of wellbeing. Shifts in weather, daylight, and routines can feel challenging, especially if you’re navigating health concerns or treatment. Focusing on small, intentional acts of self-care can make a meaningful difference. Below are four key pillars to help support your mental and emotional health all year round.
1. Sleep – good rest supports immune function, emotional balance and healing.
- Try maintaining a consistent sleep schedule all year round.
- Use blackout curtains in summer to block early sun or streetlight glare.
- Limit blue light from screens (phones, tablets etc.) before bedtime to support melatonin production.
2. Nutrition – eating foods that align with the season can help stabilize mood, energy and recovery.
- In winter fresh produce can be costly, so you can use frozen fruits and vegetables, they’re often higher in nutrients than out of season fresh options.
- During treatment some patients lose their appetite, it’s important to try to eat small, frequent meals and smoothies are a good option.
Read more on how to stay well nourished and hydrated.
3. Movement- physical activity can reduce anxiety, improve mood and help fight cancer related fatigue.
- Always remember timing and protection. If exercising outside, try to do so outside of peak sun hours (11am- 3pm) try indoor activities if you wish to exercise during peak hours.
- Always remember your sunscreen (SPF 30+, broad spectrum), Sun hat and UPF clothing.
Read more on how to be active during cancer treatment.
4. Mindfulness – being mindful can help you navigate both medical and seasonal changes.
- Reducing your time on social media and trying activities like reading, art, music, breathing, journaling, mediation, walking outdoors.
- Remember to stay connected, isolation can heighten emotional stress. Schedule regular check-ins with friends and family or you could join our melanoma support group.
Taking care of yourself is an ongoing journey, and even small steps can make a meaningful difference. By gently prioritizing rest, nourishing your body, moving in ways that feel good, and staying mindful and connected, you can better support your emotional and mental wellbeing as the seasons shift. Be kind to yourself along the way.
