Nature says it's a season of recharge - the crispness of autumn fills the air and the trees are shifting. Fall should be a great reminder for us to do the same. October invites us into a season of reflection, balance, and renewal. It’s a month not only known for cozy sweaters and pumpkin-spiced everything but also for something far deeper - an intentional focus on mental and emotional health. October holds space for both Emotional Wellness Month and Mental Illness Awareness Month, creating a powerful reminder that our inner wellbeing deserves as much care as our physical health. While the two observances highlight different aspects of mental health, together they shine a light on a universal truth: tending to our emotions, reducing stigma, and cultivating self-care practices are essential steps toward living a life of resilience, clarity, and peace.
Let’s explore why this pivotal time calls for compassion, conversation, and action toward mental health, why the mental health conversation matters, and discover both free and natural ways to bolster our mental wellbeing.
MENTAL HEALTH LANDSCAPE
- 1 in 5 U.S. adults experiences mental illness each year, with 1 in 20 facing serious mental illness - a condition that significantly impairs daily life. In 2023, just under 54% of adults with mental illness received treatment*.
- Among youth aged 6-17, 1 in 6 has a mental health condition annually*.
- 50% of all lifetime mental illnesses begin by age 14, and 75% by age 24. In 2023, 20% of all high school students seriously considered suicide - underlining the importance of early awareness and intervention**.
- Treatment remains out of reach for many: in 2023, just under 54% of U.S. adults with any mental illness received treatment*.
*National Alliance on Mental Illness **The National Council for Mental Wellbeing
Globally, the burden is massive—over 970 million people worldwide live with a mental disorder, and depression ranks third among the top 10 causes of disease worldwide.
These figures demonstrate that mental illness touches nearly all communities and that efforts to destigmatize, screen, and support must be upleveled.
CHAMPIONING SELF-CARE
Wellness doesn’t need to be expensive. Here are accessible, science-backed practices to support emotional resilience:
- Mindful Breath Work & Short Breaks: Pausing for even a few mindful breaths or stepping away from work can calm stress responses.
- Nature Connection: Daily walks outside (even just 10 minutes) can significantly boost mood and reduce anxiety.
- Consistent Sleep & Routines: Regularity in sleep, meals, and movement builds stability and regulates mood.
- Journaling or Creative Expression: Writing, drawing, or using art as downtime supports emotional clarity and release.
- Social Check-Ins: A quick “How are you, really?” with loved ones can dramatically lift spirits, for both you and them.
- Peer Support Groups: Evidence shows peer connection lowers stigma and increases healing. Organizations like National Alliance on Mental Illness offer free support groups and it’s very likely there are some local organizations that offer support groups as well.
NATURAL WELLNESS
For those inclined toward natural wellness, there are several plant-based and holistic tools that can help support emotional health. While nothing replaces professional care when needed, these options can complement a balanced mental wellness routine.
Essential Minerals & Vitamins
When the body doesn’t get enough key nutrients, the nervous system can stay stuck in overdrive, making you feel anxious, restless, or “on edge.” Nourishing the nervous system with foods rich in magnesium, omega-3 fatty acids, and B vitamins help the body shift into parasympathetic mode (rest-and-digest), easing tension and creating a sense of calm.
Magnesium is often called the “relaxation mineral” because of its vital role in calming the nervous system and supporting healthy sleep.
- Magnesium-Rich Foods: leafy greens, almonds, pumpkin seeds, avocados, legumes, bananas, and dark chocolate (you’re welcome).
Omega-3’s benefit mental health by reducing inflammation, regulating serotonin and dopamine levels, and supporting brain function and mood stabilization. Unfortunately for us, our bodies do not produce it naturally and studies show that we’re not consuming enough through our diet alone.
- Omega-3 Foods: fatty fish (salmon, tuna, mackerel, sardines, herring), shellfish, algae, flaxseeds, chia seeds, walnuts, and soybeans.
- Omega Supplement: EO Mega+ Essential Oil Omega Complex is a premium blend of omega fatty acids derived from wild-caught fish. Each serving provides 2,000 mg of fish oil, containing 900 mg of essential omega-3 fatty acids, including 800 mg of omega-3 fatty acids EPA and DHA. The best part is that it doesn’t have a fishy taste or smell. That’s due to the EO Mega+ Complex containing Wild Orange essential oil, which also contributes to various other health benefits because of its limonene content.
Like Omega-3’s, B vitamins also aids in the production of key neurotransmitters like serotonin, dopamine, and norepinephrine, which regulate mood and energy. Thankfully, most of us do typically consume an adequate amount through our diets.
- B Vitamin-Rich Foods: whole grains, pork, beef, poultry, dairy products, eggs, sunflower seeds, pumpkin seeds and legumes.
Calming Herbs & BotanicalsFor centuries, cultures across the world have turned to herbs not only as remedies for physical ailments but also as allies in nurturing the mind and spirit. Long before modern science could explain neurotransmitters or the gut-brain connection, people observed that certain plants had a calming, uplifting, or clarifying effect on mood. From the soothing chamomile teas of Europe, to the sacred use of holy basil in Ayurveda, to traditional Chinese formulas featuring ginseng and licorice root, herbs have always played a role in easing emotional distress and promoting balance.
There are several sources for incorporating these calming herbs into your routine. Use fresh or dried herbs like basil, rosemary, sage or thyme in your cooking. Diffuse essential oils like Lavender or Roman Chamomile. Infuse water with mint, holy basil or lemon balm. There are all sorts of herbal supplements or one of the most traditional (and cozy) ways to enjoy herbs is through sipping on herbal teas. Here are some of the top herbal teas to support mental health:
Chamomile: Calms the nervous system, eases anxiety, promotes restful sleep.
Lemon Balm: Reduces nervous tension, lifts mood, improves cognitive function.
Holy Basil (Tulsi): Supports emotional balance, reduces stress, and enhances resilience.
Passionflower: Reduces anxiety, helps with insomnia, and improves mood.
Valerian Root: Promotes deep relaxation and sleep, reduces anxiety.
Essential Oil Support
My absolute favorite essential oil for supporting mental health is known as
Adaptiv®. It is a proprietary blend of eight essential oils: Wild Orange, Lavender, Copaiba, Magnolia, Rosemary, Neroli, Spearmint, and Sweetgum - designed to reduce tension, create a soothing, uplifting atmosphere, and helps one adapt to difficult situations or acclimating to new surroundings.
The Science Behind the Blend:
- Limonene (Wild Orange, Spearmint & Neroli): uplifting, mood-enhancing aroma that fosters creativity.
- Linalool (Lavender, Magnolia & Neroli): widely associated with relaxation and lowering anxiety.
- Beta-caryophyllene (Copaiba): provides grounding and emotional balance.
- 1,8-cineole (Rosemary): enhances cognitive function, increases alertness and reduces stress.
- Rosmarinic Acid (Spearmint & Rosemary): enhances memory, reduces stress and anxiety, protects brain cells, promotes relaxation.
Combined, these compounds create versatile emotional support, helping whether you need to focus, relax, or center yourself.
How to Use Adaptiv:
- Diffuse the Calming Blend when stress and tension seem to be relentless, or you need the precise solution to help get comfortable with new surroundings or situations – think transitions: starting a new job, moving, or facing a big day.
- Topically apply the Touch (roller bottle): add to wrists or over heart. This is convenient for topical use and on-the-go scenarios, such as a big meeting, test, or other emotionally triggering important events.
- Internally with the Capsules: the supplement, for internal use, combines clinically studied botanicals with some of the essential oils named above along with Coriander and Fennel + 100mg of naturally sorced GABA which has the primary function of responding when our body is under attack – the breaks of the brain. Take 1 capsule daily to help combat stress, tension and occasional anxiousness.
October isn’t just another month – let it help be a movement toward focusing on boosting your own mental health equity and emotional nourishment. Help spread the word to others, by either sharing your favorite takeaway from this post or forward the link to them now. Because from inexpensive, research-backed self-care to thoughtfully formulated natural tools like the doTERRA Adaptiv® System, this season invites us all to reflect, connect, and care for our emotional and mental wellbeing.
xoDanette