The air is getting crisper, leaves are starting to turn, and pumpkin-spice-everything is back on the menu. 🍂 Fall is upon us! With September comes not only seasonal changes but also Self-Care Awareness Month – a perfect reminder to assess our self-care routines and maybe adjust them for the fall season. In this blog, I want to talk about why change (even something as predictable as seasons changing) can affect our well-being, and suggest some fall-inspired self-care ideas to keep you balanced as the days get shorter.
Change is Change, Big or Small:
First, let’s acknowledge that even if you love autumn, the transition from summer to fall can throw us off a bit. We often think of “change” as big events (new job, moving, etc.), but seasonal shifts are changes too – in daylight, routines (back to school/work after vacations), even in our bodies (some feel aches with weather changes or shifts in energy levels). If you find yourself feeling a little blah or anxious as fall starts, you’re not imagining it. Less sunlight, for example, can affect brain chemistry, reducing serotonin (mood stabilizer) and disrupting melatonin (sleep regulator). Some people experience Seasonal Affective Disorder (SAD), a type of depression that comes in fall/winter. So, it’s important to proactively adjust our self-care for this season.
1. Soak Up Daylight (and Dabble in Light Therapy):
Days are shortening. Make it a point to get outside during daylight each day, especially in the morning if you can. A morning walk or even having your coffee by a sunny window can help set your circadian rhythm and boost mood. If you notice significant mood dips, consider a light therapy lamp (a 10,000 lux light box) – using one for about 20-30 minutes each morning through fall and winter can help combat SAD by mimicking natural sunlight (talk to a doctor first if you have any conditions or eye sensitivities). I put mine on my desk while I check emails. It’s surprisingly uplifting.
2. Embrace the Cozy (Hygge it up):
Fall is a great time to practice hygge – the Danish concept of cozy contentment. As it gets cooler, create a comforting environment at home. This isn’t frivolous – a welcoming space can genuinely reduce stress. Think soft blankets, your favorite scented candle or diffuser (cinnamon, apple, pine – whatever says “fall” to you), and warm lighting. Spend an evening with a good book or your favorite feel-good movie, snuggled up. Give yourself permission to slow down a bit, like nature is doing. Cozy isn’t laziness; it’s restoration.
3. Seasonal Nutrition and Warm Comforts:
Our bodies may crave different foods in cooler weather – maybe fresher salads appealed in summer, but now you’re leaning towards soups and stews. That’s okay; roll with it, while keeping nutrition in mind. Fall gives us wonderful produce: pumpkins, squash, apples, Brussels sprouts, etc. Try making a new soup recipe packed with veggies, or baking apples with cinnamon for a healthy dessert. Warm foods can be both nourishing and comforting. And don’t forget to stay hydrated – we might not feel as thirsty when it’s not hot, but our bodies still need water (herbal teas count!).
4. Adjust Your Sleep Routine:
With earlier sunsets, you might find yourself getting sleepy earlier. Alternatively, some feel more tired due to less light. Prioritize sleep by maybe shifting your bedtime 30 minutes earlier if you’re feeling drained. Ensure your bedroom is conducive to quality sleep: cool temperature, dark (consider blackout curtains if streetlights bother you, especially since it’ll be dark longer overnight), and limit screen glare before bed. If oversleeping is an issue (another sign of seasonal funk), consider a dawn simulator alarm clock that gradually lights up, which can make waking up a gentler experience on dark mornings.
5. Stay Active, Autumn-Style:
The motivation to exercise can dip when it’s not sunny. But movement is a mood booster! So find fall activities you enjoy. Perhaps it’s hiking to see foliage, raking leaves (hey, it counts!), or trying an indoor class like yoga or dance as it gets chillier. Even a brisk walk in the cool air can be invigorating. If you have a fireplace or can make a backyard fire pit, maybe gather some friends for an outdoor evening – socializing + tending a fire (an active task) + crisp air = multiple wellness points. The key is to keep moving regularly, which will help ward off that sluggish hibernation feeling.
6. Mental & Creative Harvest:
Fall is harvest time, symbolically. It can be a lovely time to “harvest” your reflections on the year so far and set intentions for the remaining months. Maybe journal about what you’ve accomplished or learned this year (you might be surprised by how much!). It’s also a season that sparks creativity for many – perhaps due to the beauty of nature or the upcoming holidays. Lean into that: try a craft (carve or paint a pumpkin, make an autumn wreath), start a gratitude journal leading up to Thanksgiving, or take photos of the fall scenery. Creative expression is excellent self-care; it gets you into a “flow” state and out of ruminating thoughts.
7. Guard Against the Blues:
If you know you’re prone to feeling down in fall, be proactive. Schedule regular friend hangouts or family visits (social support is a mood lifter). Plan something to look forward to – maybe a weekend getaway, or even just a special date night or self-care spa day at home. Consider talking to a therapist if you don’t already, as they can give tailored strategies (and having that space to talk could be particularly helpful as seasonal depression kicks in). Sometimes even a short course of therapy during fall/winter can help you stay on track. In some cases, doctors recommend short-term use of antidepressants during these months for those with SAD – so if it’s severe, consult your doctor about that too.
8. Gratitude and Giving:
Fall, with Thanksgiving and the holiday season approaching, naturally brings themes of gratitude and giving. Tapping into these can boost your mental health. Consider a simple gratitude practice: each day, maybe when you wake up or before bed, note three things you’re grateful for (the smell of autumn leaves, a stable job, a friend’s phone call – anything). Gratitude has a way of shifting perspective from gloom to appreciation, even if circumstances are hard. Also, look for ways to give or connect – could you volunteer one afternoon at a food bank? Or help a neighbor rake leaves? Acts of kindness and connecting with community often combat feelings of loneliness or purposelessness that can creep in as it gets darker outside.
9. Self-Care Boundaries as Holidays Approach:
Remember that after September, the holiday sprint begins. It may be early, but consider this your permission slip to set boundaries to protect your peace. It’s okay to say no to events that are too draining, or to opt for a low-key celebration if that’s what your mental health needs. Begin thinking about what you want this upcoming holiday season to feel like, rather than getting swept up in what others expect. Planning ahead about what you will/won’t commit to can reduce anxiety and over-commitment later.
Conclusion:
Fall self-care is about embracing change rather than fighting it. Each season can teach us something – autumn teaches us that change can be beautiful (those trees!) and that there’s a natural cycle of slowing down and turning inward a bit. Your self-care might shift from beach runs and green smoothies to cozy meditation and chai lattes, and that’s great. The important part is listening to your mind and body and giving yourself what you need during this season.
So grab that blanket, breathe in the crisp air, and take care of you. By making some mindful adjustments, you can fall into self-care this autumn with grace and warmth. Happy Fall, everyone! 🍁💕
Blog written by:
Lisa Anderson
Owner of A Healing Place