Autumn Self Care Ideas

By Sara Camilleri LMSW

I often find myself surprised at the arrival of the first day of autumn (also known as the Autumn Equinox) each year. The days start to get shorter and the nights start to get cooler. My mind, body and soul are often catching up to nature’s seasonal changes. I simultaneously anticipate the seasonal activities and foods of autumn while trying to hold on to the warmth and beauty of summer. My schedule quickly becomes crowded as I try to squeeze in the last of the summer sunshine and maximize the opportunity of fall engagements. Despite being my favorite season, it can feel overwhelming and at times, exhausting emotionally. This year, I’m setting out to try to intentionally incorporate self care into my autumn season in hopes to prevent the burnout that comes with overcommitment. Here are my 12 tips and ideas for integrating this (in no order):

Get cozy and take a restful nap:

The cool, crisp weather and shortened days encourage the biology of our bodies to slow down and prepare for the coming winter. It can be an opportune time to get cozy in your favorite comfy clothing and take a planned nap while you’re adjusting to the change of season. 

Embrace the harvest with a mindful nature walk:

Here in Michigan, people travel from all over the world to enjoy the natural beauty of the autumn colors that occur in nature. It can be a stunning experience to say the least. The prime of the harvest season can be seen at local farmers markets oftentimes as well. Whether you go for a walk in the woods or at the community market, take time to engage your five senses in the season. Name the colors you see, breathe in the scents of fall, feel or taste the bounty of the harvest and listen closely to the rustle of the leaves. Getting mindful in nature helps us to engage our present focused mind.

Take time to grieve the end of summer and appreciate the beginning of autumn:

For many, the transition from summer to autumn can bring a wide berth of emotions which may even conflict with each other. The end of summer may also trigger difficult emotions that impact their overall mental health for some. Notice and name your emotions through this time of transition. Some experience a combination of emotions such as grief or sadness for the end of summer and excitement or gratitude at the beginning of autumn. Even if you aren’t one who is excited about the autumn season, giving space for gratitude for what was and what is to come can also help with adapting to your grief and the season changing. Making space for all of our feelings and tending to their/our needs is emotional self care.

Engage in meaningful fall activities:

Another way to practice self care is to identify what parts of this season are fulfilling to you and what is not. Some folx feel pressure to do ALL THE THINGS in the fall even if they don’t really enjoy it. This can lower our emotional battery instead of recharge it. Consider what is meaningful to you to prevent burnout.

Learn to make a new fall recipe:

Part of completing the stress cycle is engaging our creative mind. With the abundance of the harvest season, it can be a great time to get creative with seasonal foods. Perhaps try out a new recipe or make creative changes to an old recipe with a non-judgemental lens. 

Connect spiritually with the change of seasons:

Spiritual self care can help us connect to our “something bigger.” Regardless of what spirituality looks like for you, it can be helpful to consider how the change of season connects to your personal moral values. If you find yourself particularly inspired by the majesty of nature, the autumn season can be a time to lean into gratitude for nature’s harvest, the vast variations of autumnal beauty or even the way nature starts to engage in tranquility in preparation for a period of winter. Another way to consider the seasonal connection to spirituality is to reflect on your own common traditions or activities that perhaps focus more on gathering together and social bonding. If you feel up to it, you can go a step further and carve out time to intentionally reflect your spiritual connection with the change of the season through journaling or personal meditation.

Give yourself permission to set boundaries with your schedule as needed:

For many the autumn season comes with too many activities and not enough time in the day. Boundary setting can be a powerful way to engage in self care because it offers us the opportunity to protect our peace. It can be hard to say no to events as it can trigger feelings of guilt or stress for many. Protecting your peace gives you the opportunity to engage in rest. It is not selfish and you are not doing anything wrong by acknowledging the limitations of your social battery.

Create works or spaces inspired by the season:

There is no shortage of options for creating a space for the spooky season or the cozy fall. Need ideas? One need simply browse the internet. For many, getting into the themes of the season such as spooky, witchy, cozy, pumpkins or even scary/horror is extremely joyous and fun. This makes sense since creativity is known to help complete our stress cycle. If this describes you or even appeals to you, it could be helpful to lean into this form of creative rest and self care.

Activate your five senses with themed items:

As much as some may joke about the release of pumpkin spiced lattes, there is actually a way to relate this to intentional self care. Since there are so many unique scents, flavors, sounds, textures and sights in the autumn season, it can be a great opportunity to get mindful through your 5 senses. Enjoy the taste of cinnamon, pumpkin and apple. Embrace the scents of the crisp air and seasonal foods. Listen to the crunch of the leaves or the howl of the wind. Feel the fabric of the cozy outfits or the warmth of the bonfires. Observe the bright leaves or the glow of the autumn moon.

Nourish your body with seasonal foods:

Physical self care can look like intentionally tending to your body. The autumn season is a great time to engage in physical self care practices such as ensuring you’re getting enough sleep or nourishing your body with nutritious meals. There is generally no shortage of fresh produce this time of year as it is harvest season. 

Breathe in the crisp air:

Deep breathing helps our nervous system to regulate itself. So often throughout the year, we can find ourselves inside buildings and a bit removed from the fresh air in nature. There are so many factors that can impact this such as the type of work we do or even the state of green spaces around us. However, autumn does come with a crispness in the air that some enjoy, so if you are able, take a moment for a breathing that crisp, fresh fall air in deep and nurture your nervous system.

Feed your soul with self compassion affirmations:

While self compassion can be practiced at any time of the year, sometimes our affirmations can feel less inspiring overtime. Take advantage of the change in season to create or seek out some self compassion affirmations that reflect your needs or experience in this phase of your life. Consider tying in some fall themes such as the change in nature, the spicy flavors or even the holidays recognized. Some examples might be:

• I can let go of my worries like the trees release their leaves

• I notice the sweet and tart parts of life just like the apples of harvest

• I am thankful for the opportunities I have this autumn season

Regardless of how your fall calendar looks, I hope you too get a chance to practice a little self care in a way that feels good for you and your mental health. Making changes is almost never easy so I’ll encourage you to think about small steps forward if you do decide to pursue this. Furthermore, it is so important to be gentle with yourself when you are working or even considering changes. Give yourself permission to lean into a little self compassion if you aren’t where you want to be quite yet.

Stay safe and stay well,

Sara