There’s no better time than fall to brush up on self-care practices. The changing of the seasons can be an important reminder to maintain and improve your physical and emotional health as best you can — and to set yourself up for success the rest of the year.
“As the holidays approach and the weather is colder, you may find yourself at home more. This is a great time to go through your schedule and your goals, and reassess,” says Sanam Hafeez, PsyD, a psychologist in private practice in New York City and faculty member at Columbia University.
1. Take a Walk
Exercise is an important part of staying healthy. And it doesn’t have to stop just because it’s cooler outside.
“As temperatures lower, it can be very pleasant and relaxing to be outside and get your circulation going with a 30-minute walk,” says William W. Li, MD, a Boston-based internal medicine physician and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.
2. Spruce Up Your Space
A change of any season can be a great time to do some deeper cleaning and ready your personal space for the months ahead.
“Whether it’s your kitchen, your living room, your closet, or your garage, fall is the time to put away your summer things and use this as an opportunity to get rid of items that you don’t need and unclutter your living space,” Li says. “Organizing your nest is a common self-care practice that makes most people feel better.”
A cleaner, less cluttered space can help relieve anxiety and stress, Dr. Hafeez says.
3. Set Life Goals
Summer vacations may have wound down. But autumn can be a great time to refill your bucket list of goals for travel, work, and life in general.
“Take the time to dream and imagine what you would love to do someday, and write down a list that you can refer to from time to time,” Li says. “Aspiring to a goal or a dream can be grounding by making you appreciate where you are today and where you would like to be in the future.”
And setting boundaries on what you will and will not do can be just as important.
“Boundaries are essential for self-care and help you prioritize,” says Hafeez, adding this is especially important as school and activity schedules ramp up in the fall.
4. Dive Into Fall Recipes
Start planning your autumn menu, Li says. Eating in-season fall ingredients, such as broccoli, squash, apples, pumpkins, and pears, can have nutritional, price, and environmental benefits.
If these foods are grown and sold near where you live, they may come at a lower cost to you than out-of-season foods imported from other areas.
Working with a registered dietitian can also give you more ideas for healthy meals that incorporate fresh and readily available foods.
5. Embrace the Sunlight
Although there are fewer daylight hours in the fall than in prior months, it can be wise to take in the sunlight when you can get it.
Symptoms can occur with any season change, but they are most common in the fall.
- Appetite changes, including wanting foods high in carbohydrates
- Weight gain
- Fatigue
- Sleeping more than usual
- Low energy
- Depression
“For my patients who get seasonal affective disorder, or down mood related to shorter days and less sunlight, I recommend using a therapeutic light box as soon as we turn the clock back in the fall,” says Gail Saltz, MD, associate professor of psychiatry at NewYork-Presbyterian Hospital Weill Cornell Medical College in New York City.
Light boxes mimic outdoor light from the sun. They may help alter brain chemicals related to mood, though research is limited.
Talk to your doctor if you notice that your mood dips with shortening days and cooler weather.
6. Bust Out Your Cozy Sweaters
Sweater weather has arrived, and little feels cozier than a soft cocoon-like layer on a brisk day. Not only can this feel good to the touch as a soft, soothing sensation (hygge 101!), but it can also boost your mood.
7. Set Aside Time for Meditation
As fall gives way to the holiday season, the chaos of life can contribute to unhealthy stress levels. It may be a good time to consider meditation.
If you’re new to meditation, numerous apps and guided programs are available to walk through the basics. You also can ask your doctor about an approach to meditation that might work best for you.
The Takeaway
- Refresh your self-care routine in the fall by integrating activities such as taking walks, decluttering your space, and simply setting goals.
- If you have seasonal affective disorder, consider light therapy and professional guidance to manage your symptoms.
- Meditation can also help ease stress and anxiety that may come from life activity picking up as the holidays come around.
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