Embracing Autumn: How to Look After Yourself as the Seasons Change

As the golden days of summer fade into the crisp, cozy embrace of autumn, it’s easy to get swept away by the beauty of falling leaves and cooler weather. But along with this seasonal shift comes changes in daylight, temperature, and energy levels. Taking care of yourself becomes especially important during this time, as the shortening days and cooler temperatures can impact both your physical and emotional well-being.

Here are some mindful ways to elevate your senses, boost your mood, and be kind to yourself as we transition into autumn.

1. Prioritise Sunlight & Vitamin D

As autumn rolls in, daylight hours become shorter, and many of us begin to spend more time indoors. This can significantly reduce our exposure to sunlight, a key source of Vitamin D, which plays a crucial role in maintaining energy levels and supporting mental health. Lack of Vitamin D is often linked to seasonal affective disorder (SAD), a form of depression that typically emerges as days grow darker.

What you can do:

• Get outdoors early: Take advantage of morning sunlight by heading outside for a short walk or even sitting by a sunny window with your coffee or tea. Exposure to natural light early in the day can help regulate your body’s internal clock, boosting your mood and energy.

• Supplement Vitamin D: If you live in a region where sunlight becomes scarce, consider taking a Vitamin D supplement after consulting your healthcare provider, especially important in Scotland.

• Create cozy light sources: While natural light is best, creating warm, inviting lighting indoors can help lift your spirits. Use soft white or golden bulbs to recreate the feeling of daylight in your home, and if it’s safe, i’m such a fan of candles

2. Nourish Your Body with Seasonal Foods

As the weather cools, your body may crave heartier, grounding foods to maintain warmth and energy. Luckily, autumn offers an array of seasonal produce that’s not only comforting but also packed with nutrients.

What you can do:

• Embrace root vegetables: Sweet potatoes, pumpkins, carrots, and squash are rich in fiber, vitamins, and minerals, helping you feel full and nourished. Roasting them with herbs and olive oil can make for a comforting side dish or soup.

• Spice it up: Autumn is the perfect time to experiment with warming spices like cinnamon, ginger, nutmeg, and turmeric. These spices not only enhance flavour but also support digestion and boost your immune system.

• Stay hydrated: While cooler weather may lessen the urge to drink water, staying hydrated is key to keeping your skin, digestion, and energy levels in check. Herbal teas, warm lemon water, and broths are excellent options for keeping your fluid intake up while staying warm.

3. Prioritizse Rest & Gentle Movement

With less daylight and cooler weather, it’s natural to feel more sluggish and tired than usual. Autumn is the season of slowing down, so it’s important to listen to your body and adjust your daily routines accordingly.

What you can do:

• Get more sleep: As the nights grow longer, try syncing your bedtime routine with the changing season. This may mean heading to bed a little earlier or creating a more restful sleep environment—think cozy blankets, calming scents like lavender, and reducing screen time before bed.

• Practice gentle movement: If your usual workout routine feels too intense for autumn’s slower pace, consider switching to more gentle forms of exercise like yoga, stretching, or taking leisurely walks through the park to enjoy the changing leaves. Movement will keep your circulation going and release feel-good endorphins to ward off seasonal blues.

On the morning of writing this blog, I chose to do 20 minutes of yoga instead of doing weights. I didn’t really sleep that well and new I had to look after myself differently.

4. Elevate Your Senses

Autumn is a sensory-rich season, offering plenty of opportunities to engage with the world around you and bring joy to your daily life. Stimulating your senses can help you stay grounded, mindful, and connected to the present moment, especially when the days grow darker.

What you can do:

• Surround yourself with texture: Cozy fabrics like wool, flannel, and knitwear provide warmth and comfort. Keep blankets and throws on hand, wear soft scarves, and switch to seasonal bedding to create a sense of calm and security.

• Indulge in seasonal scents: Bring the smell of autumn indoors with scented candles, essential oils, or simmering a pot of spices (like cinnamon, cloves, and orange peels) on the stove. Scents can have a powerful effect on mood, so choose fragrances that feel comforting and uplifting to you.

• Create a soundscape: Calm music, nature sounds, or even the crackling of a fire can bring a sense of peace and tranquility. Curate a playlist that fits the autumnal mood or explore ambient sounds that help you feel relaxed and present.. Whilst I am writing this, I am playing Radio Scotland, it’s about 10pm (I know) and Iain Anderson is on the radio with his Sunday folk music show. It is marvellous.

5. Be Kind to Yourself

As the seasons change, it’s important to show yourself some extra compassion. Autumn often brings a natural inclination to slow down and reflect. This is the perfect time to practice mindfulness, acknowledge how you’re feeling, and embrace small acts of self-care.

What you can do:

• Allow yourself to rest: You don’t have to maintain the same pace as you did during the brighter, busier days of summer. If you’re feeling tired, give yourself permission to rest. Read a book, take a long bath, or simply enjoy a quiet moment with a cup of tea.

• Journal your thoughts: Writing down your thoughts, feelings, and intentions for the season can help clear your mind and offer clarity. It’s a gentle way to process emotions and find gratitude for the small moments of joy that autumn brings.

• Book in for a massage! I had to get this one in here. If you haven’t been in recently I can’t wait to welcome you back to the heated couch, and my homemade body butter! Massage is also really beneficial for our immune system, which is a good idea to top up and keep revived at this time of the year.

• Connect with loved ones: The shift into autumn can sometimes feel isolating as we spend more time indoors. Make time to connect with family or friends, even if it's through a cozy dinner or a phone call. Cultivating connection can bring warmth and support during the darker months.

• I have been making the effort to make sure I have at least one dinner date with pals lined up every week to be honest. Mince n Tatties. Fit rare.

Autumn is a beautiful season of transition, but it also requires mindfulness and self-care. By nourishing your body, engaging your senses, and embracing rest, you can stay balanced and energized through the change in seasons. Remember, it's okay to slow down, reflect, and be gentle with yourself. As the leaves fall, let go of any pressure to always be "on" and allow yourself to enjoy the magic of this quieter time of year.

I have no idea what my spirit animal is, but I DO know bear, and she gets really sad round this time of year and doesn’t want to get out of bed. I personally think she should work a 7 day week from March til October then just hibernate.

Remember to pay attention to how you are feeling a act accordingly. As always, i’m here to help!