Small adjustments may help you feel balanced in this transitional season. Prioritizing your self-care should always matter, as it can impact your mindset and overall well-being. Here are four seasonal fall wellness tips for you to try.

Fall Wellness Tips to Try Out

Boost the Immune System

As fall sets in, it’s a good time to check in with your health. Use this time to get up to date on any yearly vaccinations for illnesses such as the flu, or visit your doctor for a check-up. It’s easy to let these priorities slip by the wayside if you were busy during the summer months. 

Consider as well any dietary adjustments that you want to make as the seasons change. While this can vary by region, look out for pumpkin, squash, kale, sweet potatoes, and apples on your next grocery shopping trip. Eating in season with local produce can be not only a creative way to cook, but something that helps your overall health.

Check-in With Your Mental Health

Fall can be a beautiful time of year, with the leaves changing, and the temperature outside dropping. As this happens, however, the way that you are used to regulating your nervous system may need to change. With less time spent outdoors, what can bring you joy? Hone in on one activity that is just for you every day. This could be as simple as picking up a local art class indoors, or spending time reading in a favorite cozy chair with fairy lights providing ambient lighting.

What you may find is that others are feeling the same way too. Talking about your feelings openly with others is valuable relationship-building. Being an outlet of positivity when offering encouragement and support to others is another potential option for giving back the kindness and energy that you receive, creating a cycle of mutual support and empowerment.

Adapt Your Fitness Routine

As we move into fall, your movement plan may also need to acclimate. From cool weather to preparing for snowy weather, some activities may need to move indoors, or be done at different times of the day to ensure you have time to prioritize these activities. This could include checking the weather before partaking in outdoor activities so you can be prepared for what is to come. For some, this is simply layering up, but for others, this might mean taking the time to move the activity to a local gym or recreation center. 

Similarly, this may be a time to take stock of what you have been enjoying over the last year. Did you stick with a yoga class as a part of a new year’s resolution? How is that going? Do you look forward to each session, feeling more balanced and energized, or has it become more of a chore than a joy? Consider what you can replace that time with in your routine if needed, or stay the course if you are still finding joy in it.

Practice Mindfulness

It’s easy to get swept up into the whirlwind of responsibilities with the upcoming holidays. Mindfulness helps ground you and keep stress at bay. Practicing mindfulness is something that can be done in small, bite sized pieces every day.

Additionally, use this transitional period to reassess personal goals and setting intentions for the rest of the year. Whether prioritizing self-care, deepening relationships, or focusing on your wellness routines, mindfulness can help you stay in tune with what truly matters. Taking the time to slow down and appreciate the vibrant reds, oranges, and yellows in nature or just taking an extra moment to enjoy your morning coffee are all excellent ways to practice mindfulness in your daily routine this fall.

The Role of Massage in Self-Care in the Fall

As seasons shift, there’s no need to follow rigid guidelines to feel your best. These fall wellness tips are for you to integrate as they make sense in your life. Fall can bring on cooler temperatures, shorter days, and shifts in our energy levels, making it the optimal time to focus on yourself. A fall massage can help ease any physical tension that builds up from these changes in weather and lifestyle, and supports your mental wellness by reducing stress.

If you’re ready to take the first step of a self-care massage, Soothe is here to help you feel good, no matter what season. Whether you’re seeking relief from seasonal aches or simply want a moment of relaxation solely focused on you, Soothe offers personalized, on-demand massage services that come to you. Let this fall be the season where you prioritize yourself and recharge with the power of touch.

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Facials are an excellent way to take your skincare to the next level. But do you find yourself asking, “Which type of facial should I get?” The best type of facial to get depends a lot on your skin type and your skincare goals. But this guide is a great place to start to learn about the benefits of getting a facial! We’ll answer your facial FAQs, and help you find the right treatment for your skin.

What are the benefits of facials for my skin? 

Let’s start with the basics: What does a facial actually do? A professional facial experience differs from the DIY skincare masks you use at home! Beyond relaxation, facials are designed to improve your skin’s look and feel. The type of facial you choose will yield different results. Some treatments are more focused on providing extra moisture, while others use products designed to prevent signs of aging. But most facials involve a cleansing process followed by exfoliation to smooth, soften, and treat common skin concerns.

Should I get a facial? 

Short answer: yes! With so many different types of skincare facials available, there’s something for every type of skin and concern. The next question is usually, “When should I get a facial?” While many people use facials as a treat, getting regular facials is an excellent part of any skincare routine. People often book skincare facials before big events like weddings to help them look their best. However, some types of facials, like microdermabrasion, may cause redness and irritation, so it’s best to ensure you have at least a few days for your skin to calm and neutralize before the big day.

If you are pregnant or breastfeeding, check with your doctor before booking a facial. For people with sensitive skin or allergies, make sure any products your esthetician uses are okay for your skin. Always discuss your skin concerns, allergies, and sensitivities with your skincare provider before starting your facial appointment.

How often do I need a professional facial to see results?

This depends on the type of facials you get and your skin concerns. For example, a hydrating facial should give you an instant dose of moisture, so you may only need one treatment. Regular treatments may be necessary to see lasting results if you have any major skin concerns, such as acne. Work with your esthetician to create the best treatment plan for your skin type and schedule. 

What’s the best type of facial to get? 

A professional esthetician can best determine which facials to add to your routine and recommend how often to book them. There are some general rules of thumb for the best types of facials to get, though! For example, hydrating facials are recommended during the winter when the weather is drier. However, a detoxing anti-stress facial can help clear out excess sweat and congestion during the hot and humid summer. 

Whether you’re new to facials or a seasoned pro, check out our guide below to determine the best type of facial to get based on your skin type and concerns. 

Breakout prone: professional acne facial

Acne is more common than you think. But it does require specific treatment. Many DIY acne treatments and washes tend to be over-drying. Getting regular facials with a professional esthetician can reduce the severity and frequency of breakouts. Always consult a dermatologist for a custom facial treatment plan for severe acne. Facials for acne-prone skin often include cleansing, gentle exfoliation, and occasional extractions. An Acne Facial with Soothe includes products specifically designed to help combat acne and reduce inflammation, redness, and irritation.

Starting to show wrinkles: age-defying facial

If you’re concerned about your skin showing your age, look for a rejuvenating facial to restore your youthful glow. During an age-defying facial, you can expect a few key things. Your esthetician will choose products that fight free radicals while concentrating on diminishing fine lines and wrinkles. The treatment should include clinically proven ingredients that strengthen the skin barrier, provide moisture, and restore brightness and fullness. Book regular age defy facials with a professional esthetician for the best results.

Rough skin from shaving: men’s facial

Guys’ skin goes through a lot. And since most men tend to skimp on their skincare routine, so you may need some extra TLC. A men’s facial is the best way to improve your skincare routine with minimal effort. A facial for men will reduce irritation from shaving with soothing treatments and gentle massage. Your esthetician can also perform extractions and exfoliating treatments to reveal a clearer, brighter complexion.

A pampering experience: anti-stress facial

This type of facial is great for beginners! If you want a relaxing facial experience, anti-stress facials are for you! Ideal for all skin types, Soothe’s Anti-Stress facial is an experience for the senses. Professional estheticians use special massage techniques to relax the facial muscles, stimulate cell turnover, and detoxify the skin. Paired with essential oils and aromatherapy, a classic facial like this leaves you feeling calm and restored.

Dry or peeling skin: hydrating facial

Moisture is key for healthy skin. But UV rays (looking at you, sun), pollution, and not drinking enough water can all contribute to dry, dull skin. To make the most of your facial skin care regimen, estheticians recommend incorporating hydrating treatments. A hydrating facial includes gentle cleansing to remove impurities, followed by healing and moisturizing products. You’ll also get a gentle facial massage to stimulate and rejuvenate your skin for a radiating, glowing complexion.

Where should I go to book a professional facial? 

You can get a facial at a spa, dermatologist’s office, or even at home. Mobile wellness providers like Soothe connect you to professional skin care experts without having to leave your home or hotel. One of the benefits of at-home facials over spa facials is the added relaxation of staying home. There’s less stress dealing with traffic, parking, and crowds. Plus, scheduling regular appointments is easier when you don’t have to travel! On-demand and at-home facials are still performed by licensed estheticians, so you’ll get a spa-quality experience with a skincare expert. Plus, you can book with the same esthetician for future appointments to see the best progress with your skincare goals. 

How should I prepare for my appointment? 

You’ve booked a facial- now what? We asked professional estheticians what to do before your facial appointment to maximize the results. Here’s what they recommend:

• Be ready to discuss your current skincare routine with your esthetician. Don’t forget to tell them about your specific skincare concerns, the products you use, and any sensitivities or allergies you have prior to starting the treatment.
• Avoid heavy exfoliation for a few days prior to your appointment. You’ll get professional exfoliating treatments as part of your facial. Too much exfoliating can be irritating and actually make your skin conditions worse. 
• Men shouldn’t shave on the day of their appointment. To minimize any sensitivity or irritation, guys should avoid shaving the morning of their facial treatment. Don’t worry- you’ll receive a great facial even with stubble or fuller facial hair. 
• Remove any makeup and jewelry prior to the appointment. You’ll want to start with clean skin and avoid getting any product on your earrings or necklaces.
• Turn off your cell phone during the session to enhance your relaxation. There’s nothing more jarring than getting a work email in the middle of a facial!
• Try to avoid direct sun exposure after getting a professional facial. Always use SPF to protect your skin!

Booking at-home facials with Soothe

Professional facials are a great way to improve your skin’s overall health and look. Consult with a doctor or dermatologist for serious skin concerns, and book skincare treatments with licensed estheticians. Soothe makes it easy to get your best skin ever. Soothe lets you choose the best type of facial to reach your goals. Click the button below to check availability for facial appointments in your area. 

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Although our bodies are really great at informing us when we’re dealing with periods of extreme stress, it can actually be incredibly easy to ignore day-to-day stress or even periods of moderately heightened stress. When we live busy or stressful lives, we can often find ourselves downplaying or ignoring the symptoms that pop up, because we think it isn’t that big of a deal.

What is Stress?

Stress is the body’s automatic response to changes in a situation. When we find ourselves in a new place or facing new circumstances, our brain tells our autonomic nervous system how to regulate the body to keep us alert. Our heart rate speeds up, our vision becomes more aware, and our body enters fight or flight mode until we can become more comfortable and feel more secure in our environment.

Typically, this short-term response is great! It can help keep us safe when we find ourselves in tricky or dangerous situations. But when the short term becomes long term and temporary stress becomes chronic, we start to run into major problems.

Symptoms

During periods of extreme stress, it can be incredibly easy to identify what’s happening in our bodies because it feels so vastly different from how we normally feel. When we experience lower levels of stress over long periods of time, it can be much harder to identify physical and mental symptoms.

Physical symptoms of stress can include:

• Aches and pains like muscular tension, joint pains, inflammation
• Chest pains or feeling like your heart is racing
• Exhaustion and difficulty sleeping
• Clenching your jaw or neck
• Indigestion or other signs of an upset stomach
• Getting sick more frequently as a result of a weakened immune system

Mental and emotional symptoms can include:

• Anxiety
• Irritability
• Depression
• Feelings of sadness or hopelessness
• Executive dysfunction

These less subtle symptoms can creep up on us over time if we’re not careful and can damage our long-term health goals. It can even result in attempting to manage it with unhealthy coping mechanisms like drugs and alcohol.

Diagnosis

There’s no singular diagnosis for stress. Only you can evaluate how you feel and decide when it’s time to get some help, which is often easier said than done. Chatting with your doctor or other healthcare providers can be a great first step toward healing and reducing stress.

How to Cope

Ready to make a change and live a healthier stress-free life? The good news is that it’s easier than you probably even realize and it doesn’t require too many difficult lifestyle changes!

Mindfulness

Learning how to stay present in the current moment is one of our biggest mental defenses against stress. This can seem like a tricky habit to develop, but practices for putting it into place are actually pretty small and simple. Writing down a few things that you feel grateful for, reflecting on the best parts of your day, or listing out the names of people who love you are just three small mindfulness practices that can have a huge impact in helping you refocus and destress.

Exercise

Moving our bodies is a wonderful way to reduce stress and recenter. You don’t need to be an Olympic track star to see results, either. A quick walk around the block or doing a few simple stretches at home can be a great way to get your blood moving and release your pent-up stress.

Set Attainable Goals

Visualizing exactly what you’ve got on your plate can be a wonderful tool for mitigating stress. When we see our goals broken down into realistic, bite-sized chunks, it becomes much easier to focus on managing one thing at a time, instead of becoming overwhelmed by the long list of to-dos.

Meditation

Quieting your mind for less than five minutes a day has been proven to lower blood pressure and reduce stress. If you’re interested in learning how to meditate, there are many phone apps, youtube videos, and even podcasts that can help you learn to re-center and breathe, for free!

Dedicated Self-Care Time

Self-care can take many forms. It’s an individualized habit that we learn to build over time by figuring out what feels good to us. Some people like to read a book or take a hot bath while others might go out to a coffee shop or take in a movie. But, if you’ve been living with stress for a while, it can be tough to know where to start. We’ve gathered up a few go-to suggestions to help get the ball rolling.

• Curate a quiet space: Dim the lights, turn on some soothing music, and light a scented candle.
• Make a healthy snack: Set aside time to sip a light, refreshing beverage while munching on your favorite sliced fruit or veggie
• Bring the spa to you: Getting a massage or scheduling salon services are perfect for reducing stress while caring for your body. With Soothe, we can bring those services right to your door with no extra stress.

Spa, at Home

If you’re interested in bringing a spa-quality massage or salon experience but unsure which service is right for you, we’ve put together a list of our favorite stress-busting options offered here at Soothe.

• Swedish massage: This massage technique combines soft, long, kneading strokes and shorter tapping strokes to help reduce muscle pressure and ease tension in the body. 60 minutes, once a week can have huge long-term benefits to your overall stress levels.
• Deep Tissue massage: Working the body at a slightly higher intensity, deep tissue massage pinpoints precise areas of muscle tension in order to relieve pain
• Anti-stress facial: Reduces inflammation and helps repair skin from the damage done by environmental stressors, all while helping you relax and rejuvenate
• Hydrating facial: Uncomfortable, dry skin can lead to breakouts or stiffness in the face, making it difficult to settle down and feel your best. A hydrating facial is perfect for replenishing your skin’s moisture and reducing discomfort
• Haircut at home: Instead of trying to cram a visit to the stylist into your busy schedule, bring the stylist to you! They’ll help keep you looking and feeling fresh without adding any new stress to your plate.
• CBD add-on: CBD works to penetrate the skin’s surface and naturally reduce muscular inflammation and tension, making it easier to get the most out of any massage service you book.

Download the Soothe app or check out the Soothe website for more booking options. Plus, when you book, your provider can meet you wherever is most convenient: home, work, or even a hotel if you’re a regular road warrior! They’ll bring everything they need to provide you with a spa-quality service, so you can relax and focus on feeling less stressed.

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What is “sleep hygiene”?

Simply put, sleep hygiene refers to the habits that help you get a little more rest each night. When we create a comfortable environment and build a routine designed to calm our body and brain, we’re able to fall asleep faster, allowing us to achieve more Slow-Wave Sleep and REM Sleep. Slow-Wave Sleep (or Deep Sleep) is thought to help restore and recuperate the body, while REM Sleep is essential for key brain functions like learning and memory. The more time your body and brain can spend immersed in these states, the more productively they’ll be able to function during the day. Basically: If you want to do your best, you need to get some rest!

How’d you sleep?

If it’s been a long time since you’ve had a solid sleep routine, it can be tough to know what good, regular sleep looks and feels like. Here are some things to consider:

Six to Eight: Healthy adults need somewhere between six to eight hours of sleep, every night. The exact number is a little different for everyone, but if you’re regularly sleeping less than six or waking up feeling groggy and unrested, it’s a sign that something needs to change.

Sleep, Uninterrupted: How often are you waking up each night? And if you wake up, are you able to easily fall back asleep? Waking several times a night and being unable to fall back asleep quickly means you’re not getting the full cycle of slow-wave and REM sleep that your body needs to rest.

Rested and Ready: When you wake up, you should feel ready to take on the day, not ready to crawl back into bed and hit the snooze. Check in with yourself regularly when you get up to see how you’re doing. It’s a great way to tell if you’re getting enough z’s!

Hygiene How-Tos:

There’s no better feeling than waking up refreshed and ready to go, no coffee needed. But figuring out how to achieve that feeling sleep-after-sleep? That can really keep you up at night.

Everyone’s sleep hygiene habits will look a little different, based on your specific needs. However, there are two key categories that experts say we can all spend a little extra time thinking about: environment and habit.

A good sleep environment is one that is comfortable, clean, quiet, and dark. Making sure you’ve got a great mattress, clean sheets, and a quiet, dark space can go a long way towards getting a good night’s sleep.

Once your pillows are fluffed and your noise machine is playing some soothing sounds, it’s time to take a look at your habits. Adjusting habits can be tough, so it’s great to start with changes that can happen on autopilot.

Put down the phone

Getting a notification from a friend can give us a quick and delightful boost of serotonin throughout the day. Unfortunately, constant notifications can also amp up the sympathetic nervous system and make it harder to get to sleep! Most phones have a setting that will automatically silence your notifications after a certain time of day, making it easier to get some distance so you can get some rest.

Lighten up

Light can have a major impact on our ability to regulate sleep habits. The three biggest offenders? Too little sunlight during the day. Too much bright light at night. Too much blue light all of the time.

Sunlight: Sunlight is a key driver of circadian rhythms. Opening the blinds, running outside instead of on the treadmill, or even just spending your lunch break in a nearby park can make it much, much easier to get that rhythm back on track.

Dim the lights: Once the sun starts to go down, it’s time to dim the lights so your body can wind down too. Setting up light timers or using programmable “smart lights” are easy ways to make this process automatic.

Bye, bye blues: Blue light is a particularly cold shade of light emitted by anything with a screen that may decrease melatonin production. If melatonin production is disrupted, our sleep can suffer too! Most screens have a setting that will automatically reduce blue light after dark or can permanently reduce blue light all of the time.

Schedule Some “Me” Time

A regularly scheduled massage can help you carve out precious self-care time while also working on your sleep hygiene. Setting aside an hour or so 2 to 3 times per month to get a massage can help treat stress-related insomnia. By releasing tension from our muscles, our body and brain have an easier time dropping into a deeper, more restful sleep. Plus, the benefits of improved sleep and massage can help complement each other. They both improve circulation, increase energy, and give your immune system a boost.

If you’re interested in making regular massage part of your new and improved sleep hygiene routine, Soothe can help. Our on-demand massages bring a spa-quality experience to you, making it easier than ever to incorporate it into your weekly routine. Plus, we’ve got lots of options designed to cater to your sleep goals and physical needs.

60 minutes: A 60-minute session is perfect for massage table regulars looking for self-care maintenance. This length of time allows your therapist to do a sweep of the whole body to remove day-to-day tension that might crop up between sessions.

90 minutes: The perfect monthly complement to target trouble spots. If you are someone who already sets aside time for a monthly massage, adding a 90-minute session to your routine is perfect for working on regular aches and pains that can crop up over the course of the month from things like repetitive use or poor posture.

120 minutes: If you have regular pain and stiffness or you experience frequent periods of high stress, try starting with two to three 120 minute sessions until you’re able to bring your body back down to a baseline. Once you’re back at your baseline, longer 120-minute sessions can become part of a long-term maintenance routine.

CBD add-on: CBD is a safe and effective way to add extra pain relief to any massage, no matter the length. CBD is known to have anti-inflammatory, anti-spasm properties, making recovery from strain even easier. Plus, it has a light sedative effect, perfect for helping you drift off to dreamland.

Stick To It

Once you’ve figured out what works for you, the single most important thing you can do is keep it up! Routine is one of the most important parts of good sleep hygiene. When you have a routine you stick to, it sends signals to your brain that help it release the chemicals you need to get deep, restful sleep. With an improved sleep routine, you’ll wake up refreshed and ready to take on the day!

Metadata 
National Sleep Awareness Month – Soothe
Rest, Relaxation, and REM Cycles: How to get your best night’s sleep and keep it that way.

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