MONTHLY WELLNESS BULLETIN · OCTOBER 202 6
Looking after your mental health this autumn This month we mark World Mental Health Day on 10th October, with a focus on everyday wellbeing, building resilience and knowing when to ask for help.
IN THIS MONTH’S ISSUE
01
Protecting your mental health through autumn
02
World Mental Health Day: Making mental wellbeing part of everyday life
03
What is mental resilience and how can we build it?
04
Mental health and the body: How one affects the other
05
Shorter days, lower energy: Managing mood, fatigue and motivation
06
Helping children and teenagers build emotional resilience
07
Fuel for resilience: How food can support your mood and energy
08
Small changes that build emotional strength
Also inside: this month’s recipe and the October wellbeing calendar.
Your wellbeing, every month, from the team at MCL Medics
October 2026
WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 01
Protecting your mental health through autumn
As the days get shorter and the weather starts to turn, you might notice a change in how you feel too. Darker mornings can make it harder to get going, evenings seem to arrive much earlier, and you may have less energy or motivation than you did during the summer. For some people, these changes are barely noticeable. For others, autumn can have a real impact on mood and wellbeing. Knowing this can help you spot when you’re struggling and make a few adjustments to look after yourself as we head into the colder months.
Make the most of daylight
Keep moving
As daylight hours become shorter, try to spend
When it’s dark, cold or raining outside, staying
some time outside during the day. Even a short
on the sofa can feel much more appealing than
lunchtime walk can give you a change of
going for a walk or heading to the gym.
scenery, get your body moving and help you
However, regular physical activity can have
make the most of the available natural light.
a positive effect on both your mood and
If you work indoors, sitting near a window where
energy levels.
possible and getting outside during breaks can
You don’t have to follow a strict exercise plan.
also help you spend less of your day under
Walking, swimming, cycling, dancing around the
artificial light.
kitchen or doing a short workout at home all count. Find something you enjoy and that fits realistically into your routine.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 01 CONTINUED
Stay connected
Protect your sleep
Autumn can mean spending more time at
The changing seasons can affect our sleep
home, which can sometimes lead to feeling
patterns, particularly as mornings become
isolated. Make an effort to stay connected with
darker. Try to keep roughly the same bedtime
the people who make you feel good.
and waking time each day, and give yourself
Arrange a walk with a friend, have dinner with
some time to wind down before bed.
family or simply pick up the phone and have a
Reducing screen time late in the evening,
chat. Regular social contact can provide
keeping your bedroom comfortable and
support, lift your mood and give you something
avoiding large amounts of caffeine or alcohol
to look forward to.
close to bedtime can also support better sleep.
Pay attention to how you’re feeling Everyone has difficult days, but if low mood, tiredness or a loss of interest in things you normally enjoy continues for several weeks or starts affecting everyday life, it’s worth asking for help. Some people experience seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern and is often more noticeable during autumn and winter. If you’re struggling, speak to your GP or visit the NHS website for advice and support.
Looking after your mental health through autumn doesn’t mean you have to feel positive all the time. Give yourself the same attention you’d give your physical health, notice when you’re finding things difficult and make time for the habits and people that help you feel well.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 02
World Mental Health Day: Making mental wellbeing part of everyday life World Mental Health Day takes place on 10 October each year and provides an opportunity to talk openly about mental health, challenge stigma and remind people that support is available. Looking after our mental wellbeing shouldn’t only become a priority when we’re struggling. Just as we take everyday steps to care for our physical health, there are things we can do regularly to support our minds too.
Check in with yourself
Make space for the things that help
When life is busy, it’s easy to carry on without
Mental wellbeing is supported by many of the
really noticing how you’re feeling. Taking a few
same everyday habits that keep our bodies
minutes to check in with yourself can help you
healthy. Regular movement, enough sleep, time
recognise when something needs attention.
outdoors, nutritious food and social connection
Think about your mood, energy, sleep and stress
can all help.
levels. Have you been feeling more irritable than
It also matters that you make time for things
usual? Are you struggling to concentrate? Have
you enjoy. Reading, gardening, cooking, listening
you stopped enjoying things you normally look
to music, seeing friends or spending half an
forward to? Noticing these changes early can
hour on a hobby can provide a valuable break
help you decide whether you need more rest,
from work and other responsibilities.
some support or a conversation with someone you trust.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 02 CONTINUED
Talk about how you’re feeling
Know when to ask for help
You don’t have to wait until things feel
There are times when everyday wellbeing habits
overwhelming before talking to someone.
aren’t enough. If your mental health is affecting
Sharing how you’re feeling with a friend, family
your work, relationships, sleep or ability to
member or colleague can make difficult periods
manage daily life, professional support
feel less isolating.
can help.
You can also check in with the people around
You can speak to your GP about how you’re
you. A simple “How are you really doing?” can
feeling and the support available. NHS talking
give someone an opportunity to talk if they’re
therapies are also available in England for
having a difficult time.
problems including anxiety and depression, and in many cases you can refer yourself without seeing a GP first.
Make mental health part of the conversation World Mental Health Day is a useful reminder to talk about mental wellbeing, but those conversations matter throughout the year. Checking in with yourself, looking out for the people around you and asking for help when you need it can all help make mental health something we’re more comfortable talking about every day.
For more support NHS Every Mind Matters: Practical advice for looking after your mental wellbeing, dealing with stress, improving sleep and managing difficult feelings. Mind: Information and support covering a wide range of mental health problems, along with advice on helping someone else who’s struggling. Mental Health Foundation: Advice, information and resources to help people understand and look after their mental health. Samaritans: Free emotional support, available 24 hours a day for anyone who’s struggling to cope or needs someone to talk to. Call 116 123 free from any phone. World Health Organization (WHO): Information about World Mental Health Day and wider global mental health initiatives.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 03
What is mental resilience and how can we build it?
Mental resilience is our ability to cope with challenges, adapt when things don’t go to plan and recover from difficult experiences. It doesn’t mean never feeling stressed, upset or overwhelmed. Those feelings are a normal part of life. Resilience can help us manage those difficult periods and find ways to move forward. And while some people may seem naturally more resilient than others, it’s something we can all develop over time.
1
Build a strong support network
2
Focus on what you can control
Having people you can turn to makes difficult
When something goes wrong, it’s easy to spend
situations easier to manage. Friends, family,
a lot of energy worrying about things you can’t
colleagues and community groups can all
change. Instead, think about the parts of the
provide different types of support, whether you
situation you do have some control over.
need someone to listen, offer practical help or simply spend time with.
If you’re facing a difficult problem, breaking it into smaller steps can make it feel more
Try to invest in these relationships during the
manageable. Ask yourself what you can
good times too. Regularly checking in, making
realistically do today rather than trying to solve
plans and staying connected helps build a
everything at once.
support network that’s there when you need it.
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WELLNESS BULLETIN · OCTOBER 2026
3
Learn from difficult experiences
ARTICLE 03 CONTINUED
4
Look after the basics
Think back to challenges you’ve faced before.
Resilience is harder to draw on when you’re
What helped you through them? Who supported
exhausted, hungry or under constant stress.
you? Is there anything you’d approach
Sleep, regular meals, physical activity and time
differently now?
to rest all provide a foundation that helps you
Recognising the ways you’ve coped in the past
cope with life’s demands.
can help you feel more prepared when another
During particularly busy or difficult periods,
difficult period comes along. You might also
these basics are often the first things to
identify habits or sources of support that you
disappear from our routines. Keeping even a few
know work well for you.
of them in place can help you feel better equipped to manage what’s happening.
5
Be willing to ask for help
Being resilient doesn’t mean handling everything by yourself. Knowing when you need support and being willing to ask for it is an important part of looking after yourself. That could mean talking to someone you trust, asking for practical help or seeking professional support if you’re struggling with your mental health.
Resilience develops through experience, relationships and the ways we care for ourselves. You won’t always respond perfectly when life gets difficult, but each challenge can help you learn more about what you need and what helps you cope.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 04
Mental health and the body: How one affects the other We often talk about physical and mental health separately, but the two are closely connected. How you’re feeling emotionally can affect your body, and your physical health can have an impact on your mood, energy and ability to cope with everyday life. Understanding this connection can help you recognise some of the ways stress or low mood might be affecting you physically, as well as the everyday habits that can support both your mind and body.
Stress can show up physically When you’re under stress, your body releases
Your physical health can affect your mood
hormones that prepare you to respond to a
Being unwell, living with pain or dealing with a
perceived threat. This response is useful in short
long-term health condition can take a toll on
bursts, but ongoing stress can leave you feeling
your mental wellbeing. It can affect your
physically drained.
independence, sleep, relationships and ability to
You might notice headaches, tense muscles,
do the things you enjoy.
digestive problems, a faster heartbeat or
Even temporary illnesses can leave you feeling
changes to your sleep. Some people also find
frustrated or low, particularly if they stop you
they’re more tired or experience changes in
from following your usual routine. Giving yourself
their appetite when they’re going through a
time to recover and asking for support when you
stressful period.
need it is important for both your physical and mental health.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 04 CONTINUED
Movement benefits your mind too
Don’t underestimate rest
Physical activity isn’t only good for your heart,
Sleep gives both your body and brain time to
muscles and bones. Regular movement can
recover. When you’re regularly not getting
also support your mental wellbeing, help reduce
enough, you may find it harder to concentrate,
stress and improve sleep.
manage your emotions or cope with
You don’t need to spend hours exercising to
stressful situations.
benefit. Walking, gardening, swimming, cycling
Rest during the day matters too. Taking breaks,
or doing some gentle stretches at home can all
stepping away from work and allowing yourself
help. The best form of movement is one you
time to unwind can help prevent stress from
enjoy enough to keep doing regularly.
building up.
Listen to what your body is telling you Physical symptoms can have many different causes, so don’t assume that an ongoing problem is simply down to stress or your mental health. If you’re experiencing symptoms that persist, change or concern you, speak to your GP. Equally, if a physical health condition is affecting your mental wellbeing, let your healthcare team know. Looking after both sides of your health can help you feel better supported overall.
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WELLNESS BULLETIN · OCTOBER 2026
OCTOBER RECIPE
Sweet potato, chickpea and spinach curry
This curry is packed with ingredients that make it both filling and nutritious. Chickpeas provide plant-based protein and fibre, while sweet potatoes are a source of beta-carotene, which the body converts into vitamin A. Spinach adds folate and other vitamins and minerals, and serving the curry with brown rice provides wholegrain carbohydrates for energy. METHOD INGREDIENTS (SERVES 4)
1
Heat the olive oil in a large saucepan over a medium
1 tbsp olive oil
heat. Add the onion and cook for around five minutes
1 onion, finely chopped
until softened.
2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground turmeric 1 tsp mild curry powder 2 medium sweet potatoes, peeled and cut into small chunks 1 x 400g tin chickpeas, drained and rinsed 1 x 400g tin chopped tomatoes 1 x 400ml tin light coconut milk
2
Add the garlic, cumin, turmeric and curry powder and cook for another minute.
3
Add the sweet potato, chickpeas, chopped tomatoes and coconut milk. Stir well and bring to a gentle simmer.
4
Cover and cook for around 20 to 25 minutes, stirring occasionally, until the sweet potato is soft.
5
Stir through the spinach and cook for another couple of minutes until wilted.
6
Add the lime juice, then serve with brown rice and a little fresh coriander if you like.
2 large handfuls of spinach Juice of half a lime Fresh coriander, to serve (optional) Brown rice, to serve
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 05
Shorter days, lower energy: Managing mood, fatigue and motivation As autumn settles in, the change in daylight can affect more than our daily routine. Darker mornings and earlier evenings can leave some people feeling more tired, less motivated or generally a little lower than they did during the summer months. You might find it harder to get out of bed in the morning, have less enthusiasm for exercise or social plans, or simply feel like you have less energy. There are practical ways to make the transition easier and look after yourself as the days get shorter.
Make daylight part of your day
Adjust your expectations
Natural light plays an important role in
You might not have exactly the same energy
regulating your body clock, which influences
levels in October as you did during the long
both sleep and alertness. During autumn, it can
days of June or July, and that’s okay.
help to make a conscious effort to get outside while it’s still light.
If you’re feeling tired, think about where you can make things a little easier. You could move
Try going for a lunchtime walk, stepping outside
exercise to a time when you have more energy,
during a break or making the most of brighter
plan simpler meals on busy evenings or leave
mornings at the weekend. Even on cloudy
some space in your weekend rather than filling
days, getting outdoors gives you exposure to
every hour.
natural daylight.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 05 CONTINUED
Keep doing things you enjoy
Create an evening routine
When motivation is low, it’s tempting to cancel
Earlier evenings can be a good opportunity to
plans and stay at home. Sometimes a quiet
develop a routine that helps you unwind. Lower
evening is exactly what you need, but regularly
the lights, put your phone away for a while,
withdrawing from activities and people you
read, have a warm bath or prepare for the
enjoy can leave you feeling more isolated.
following day.
Give yourself small things to look forward to.
Try to keep your bedtime and waking time
Meet a friend for a walk, cook something you
reasonably consistent too. A regular sleep
enjoy, watch a favourite film or plan a day out.
routine can help your body adjust as daylight
Having enjoyable activities in the diary can
hours change.
make darker weeks feel easier.
Know when it’s more than an autumn slump Feeling a little less energetic as the seasons change is common, but persistent low mood shouldn’t simply be dismissed as part of autumn. Seasonal affective disorder (SAD) is a type of depression that usually follows a seasonal pattern, with symptoms often occurring during autumn and winter. These can include persistent low mood, tiredness, sleeping more than usual and losing interest in activities you normally enjoy. If changes to your mood or energy are lasting for several weeks or affecting your everyday life, speak to your GP. You don’t need to wait until things become difficult to manage before asking for support.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 06
Helping children and teenagers build emotional resilience Growing up involves plenty of ups and downs. Friendship problems, school pressures, changes at home and worries about the future can all feel significant to children and teenagers. Learning how to manage difficult emotions and recover when things go wrong is an important skill that can support them throughout life. Parents and carers can’t remove every challenge, but they can help children develop the confidence and skills they need to deal with them.
Make it easy to talk
Help them understand their emotions
Children are more likely to share what’s
Children don’t automatically know how to
bothering them when conversations about
recognise or describe what they’re feeling.
feelings are a normal part of family life. Try
Helping younger children put names to
asking open questions about their day and give
emotions such as frustration, disappointment,
them your full attention when they want to talk.
worry or embarrassment can make those
Some children find it easier to open up while
feelings easier to understand.
you’re doing something together, such as
Older children and teenagers may need space
walking, cooking or travelling in the car. You
before they’re ready to talk. Let them know
don’t always need to offer a solution. Being
you’re available without putting pressure on
listened to and taken seriously can be valuable
them to share everything immediately.
in itself.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 06 CONTINUED
Let them solve some problems themselves
Show them that mistakes are normal
It’s natural to want to step in when your child is
by watching the adults around them. If
struggling, but working through manageable
something goes wrong in your own life, talking
problems can help build confidence.
calmly about what happened and what
Rather than immediately fixing the situation, ask what they think they could do next. You can talk through different options together and offer
Children often learn how to respond to setbacks
you’ll do next can show them that mistakes and disappointments are something we can learn from.
support while allowing them to make age-
Praise effort as well as results. Recognising that
appropriate decisions for themselves.
they kept trying, asked for help or handled a difficult situation well can help children see their own progress.
Know when they need extra support Changes in behaviour are often part of growing up, but persistent changes can sometimes be a sign that a child is struggling. This could include withdrawing from friends and activities, changes in sleep or eating, frequent worry, irritability or difficulties at school. If you’re concerned about your child’s mental health, speak to their GP, school or another healthcare professional. Organisations such as YoungMinds and NHS Children and Young People’s Mental Health Services also provide information and support for children, young people and their families.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 07
Fuel for resilience: How food can support your mood and energy What we eat affects much more than hunger. Regular, balanced meals give our bodies and brains the energy and nutrients they need to function well, which can make it easier to concentrate, stay active and get through a busy day. Food can’t prevent difficult emotions or treat a mental health condition, but eating well can be one useful part of looking after your overall wellbeing.
Keep your energy steady
Eat plenty of variety
Skipping meals or going for long periods without
Different foods provide different nutrients, so
eating can leave you feeling tired, irritable and
variety is important. Aim to include a range of
unable to concentrate. Try to eat regularly
fruit and vegetables across the week, alongside
throughout the day and include foods that
wholegrains, protein and healthy fats.
provide a steady source of energy.
You don’t need to completely change the way
Wholegrain bread, oats, brown rice, potatoes
you eat. Adding some berries to your breakfast,
with their skins and wholewheat pasta are good
including an extra vegetable with dinner or
sources of carbohydrates and fibre. Pairing
adding beans to a soup or casserole are all
these with protein from foods such as beans,
easy ways to bring more variety into your diet.
lentils, eggs, fish, yoghurt, tofu or lean meat can help make meals more satisfying too.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 07 CONTINUED
Don’t forget healthy fats
Stay hydrated
Healthy fats are an important part of a
Even mild dehydration can leave you feeling
balanced diet. Omega-3 fatty acids are
tired and make it harder to concentrate. Keep
particularly important for normal brain function
water nearby during the day and drink regularly
and can be found in oily fish such as salmon,
rather than waiting until you feel very thirsty.
sardines and mackerel.
Water is a simple choice, but lower-fat milk
Plant-based sources of omega-3 include
and sugar-free drinks also count towards your
walnuts, chia seeds and flaxseeds. Nuts, seeds,
fluid intake.
avocado and olive oil can also provide unsaturated fats as part of a balanced diet.
Think about how food makes you feel Eating well doesn’t mean every meal needs to be perfectly balanced. Comfort foods and treats can still be enjoyed as part of a healthy diet. Instead, pay attention to the habits that help you feel energised and well.
Eating regular meals, getting plenty of variety and staying hydrated are simple ways to give your body the fuel it needs to cope with everyday demands.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 08
Small changes that build emotional strength
Looking after your emotional wellbeing doesn’t have to involve making big changes to your life. Often, it’s the small things we do regularly that help us cope better with stress, manage difficult days and recover when things don’t go to plan. Building emotional strength takes time. Rather than trying to change everything at once, focus on a few simple habits that fit comfortably into your everyday life.
Give yourself time to process things
Make time for things you enjoy
When something difficult happens, you don’t
When life gets busy, hobbies and enjoyable
always need to respond immediately. Taking
activities are often pushed to the bottom of the
a little time to think about how you feel and
list. However, having things to look forward to is
what you want to do next can help you respond
an important part of looking after your
more calmly.
emotional wellbeing.
That could mean going for a walk, sleeping on a
Try to make regular time for whatever helps you
decision or talking things through with someone
switch off, whether that’s reading, cooking,
you trust. Giving yourself some space can make
gardening, exercise, seeing friends or watching
a problem feel easier to manage.
your favourite programme.
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WELLNESS BULLETIN · OCTOBER 2026
ARTICLE 08 CONTINUED
Notice what drains your energy
Keep your support network close
Pay attention to the situations, habits or
You don’t have to deal with every difficult
commitments that regularly leave you feeling
situation alone. Staying connected with friends,
stressed or exhausted. You might not be able to
family and other people you trust gives you
remove them completely, but there may be
somewhere to turn when you need to talk or ask
ways to make them easier to manage.
for help.
Perhaps you need more breaks during a busy
Try not to wait until you’re struggling to reach
working day, fewer plans during an already
out. Regular conversations, shared meals and
hectic week or some time away from your
time together help maintain those relationships
phone in the evening.
throughout the year.
Recognise what you’ve handled before
Choose one small change
When you’re facing a difficult situation, remind
thing that could support your emotional
yourself of challenges you’ve already
wellbeing and try to make it part of your routine.
overcome. Think about what helped at the time and whether any of those strategies could help again.
You don’t need a long list of new goals. Pick one
It could be getting outside at lunchtime, going to bed a little earlier, calling a friend once a week or keeping one evening free to rest.
You might realise that you’re better at dealing with change, uncertainty or setbacks than you give yourself credit for.
Small habits become much more powerful when they’re repeated, and over time they can give you a stronger foundation for dealing with whatever life brings.
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WELLNESS BULLETIN · OCTOBER 2026
WELLBEING CALENDAR
October Wellbeing Calendar MON
TUE
WED
THU
FRI
SAT
SUN
1
2
3
4
Start the month with a morning walk and notice the first signs of autumn.
Add a warming breakfast to your morning, such as porridge topped with fruit and nuts.
Put on a favourite song and spend a few minutes properly listening to it.
World Animal Day
10
11
Spend some quality time with a pet or watch the wildlife in your garden.
5
6
7
8
9
Give your eyes a break from screens and look into the distance for a few minutes.
Make something from scratch today, whether it’s dinner, a cake or a simple autumn craft.
Get outside during your lunch break and make the most of the daylight.
Give an old friend or relative a call just for a catch-up.
Put your phone away while you eat one of your meals today.
World Mental Health Day
12
13
14
15
16
18
Try a fiveminute stretch when you wake up tomorrow morning.
Dig out a puzzle, crossword or board game and give your brain a different kind of workout.
Prepare tomorrow’s lunch tonight to make your morning a little easier.
World Food Day
17
Visit a local park, woodland or green space and enjoy the autumn colours.
Make plans with someone you haven’t seen for a while.
Get your favourite jumper on and head outside for a crisp autumn walk.
19
20
21
22
23
24
25
Spend half an hour doing something creative, from drawing and baking to photography or gardening.
Add an extra source of fibre to your day, such as wholegrains, beans, fruit or vegetables.
Have an evening without scrolling and find another way to unwind.
Do something playful today, even if it feels a little silly.
Take ten minutes to tidy the space where you spend most of your day.
Make a warming soup, stew or curry and save an extra portion for another day.
Put on some music while you tackle a household job you’ve been avoiding.
26
27
28
29
30
31
Wrap up warm and spend some time outside before the clocks change.
Give yourself something enjoyable to look forward to later this week.
Try eating a different coloured fruit or vegetable with each meal today.
Take a different route on your walk, commute or school run and notice something new.
Plan a cosy evening at home with a favourite film, book or meal.
Cook a meal using ingredients you already have and save food from waste.
Check in with yourself and do one thing that supports your mental wellbeing.
Have a slower Sunday morning and enjoy breakfast without rushing.
Halloween
Embrace the fun of the day: carve a pumpkin, watch a spooky film or enjoy a few treats.
Which one habit will you carry into November?
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