October often brings to mind pumpkins, falling leaves, and spooky costumes. It’s a season when masks, disguises, and pretend identities are celebrated for fun. But outside of Halloween, many of us wear masks every day, not the painted ones you find at a costume shop, but emotional masks that cover up who we truly are.
These masks may have been necessary at one time, helping us survive difficult childhood experiences, family drama, or environments where vulnerability wasn’t safe. But as adults, those same masks can keep us stuck in patterns of defensiveness, avoidance, or over-giving. This month, let’s explore how we can begin to unmask ourselves, let go of what no longer serves us, and step into the peace and authenticity we deserve.
The Masks We Wear
We all wear masks in some way. They might look like:
- People-pleasing: always saying yes, even when you want to say no.
- Defensiveness: reacting quickly with anger or withdrawal to protect yourself.
- Perfectionism: hiding behind “having it all together.”
- Avoidance: keeping busy, distracted, or distant to escape uncomfortable feelings.
These masks are often learned behaviors from childhood. If your home was filled with chaos, criticism, or unpredictability, you may have learned to put on a mask to keep yourself safe. While they helped in the past, continuing to wear them today can limit our ability to form healthy connections, trust ourselves, and regulate our emotions.
The Season of Release
Autumn has a beautiful way of teaching us about letting go. Trees don’t cling to their leaves; they release them in preparation for new growth. In the same way, we too can shed old habits, emotional masks, and burdens we no longer need.
Ask yourself:
- What behaviors or beliefs am I holding on to that no longer serve me?
- What mask feels too heavy to keep wearing?
- What would my life feel like if I gave myself permission to set it down?
This October, think of yourself like the trees, gently letting go, trusting that space is being made for something new to grow.
A Simple Grounding Exercise: “Pumpkin Breath”
When emotions feel overwhelming, try this playful but effective breathing tool:
- Imagine holding a pumpkin in your hands.
- Take a deep breath in, pretending you’re smelling the pumpkin spice inside.
- Slowly exhale as if you’re blowing out a candle inside the pumpkin.
- Repeat 3–5 times, allowing your body to relax and ground itself.
This lighthearted exercise is a gentle reminder that regulating our emotions doesn’t always have to be serious, it can be seasonal, simple, and effective.
Journaling Prompts for October
- “What mask am I ready to release?”
- “What part of myself do I want to show more openly?”
- “What emotions am I suppressing that need to be felt and honored?”
Taking time to reflect in writing can deepen awareness and support your healing journey.
Affirmation of the Month
“I give myself permission to unmask, to release, and to step into the peace I deserve.”