As we step into a new season, we are faced with the challenge that often comes with shorter days, and longer periods of darkness. Before winter steps into existence, I ask that you take the time to build a stronger routine around self-care now. Implementing time for reflection and self-care will be a strong benefit later on.
For many people, the later seasons also invite more stress, and with that comes emotional and physical exhaustion that ultimately pulls us away from necessary self-care. I talk with clients periodically about the benefits of focusing on self; maybe you spend a great deal of energy leaning into what others need (and this can mirror deeper patterns around emotional neglect and strong tendencies towards self-reliance). The Autumn season, as the weather cools and the leaves begin to change, reminds us to slow down and reflect on what we need to feel reenergized and centered with self.
How do the colder and darker seasons impact our mental health?
Shorter days can directly effect serotonin levels, which aid in allowing the molecules we need to function properly and maintain healthy energy through the day.
Our circadian rhythm relies a great deal on sunlight and the ability to produce Vitamin D, which plays a role in absorbing calcium, benefiting muscle function and our overall immune system.
Longer periods of darkness signal to the brain to begin producting melatonin, so in days where there is more darkness you may see a disruption in these levels, which also impacts mood.
For some individuals, these disruptions, and their impact on both serotonin and dopamine levels, can lead to periods of depression (overwhelming sadness, inability to function in their day, isolation, loneliness)
This is the exact reason I like to encourage clients to expand on their self-care 'repertorier,' exploring and reflecting on what rituals, with self AND others, can benefit their overall functioning during these seasonal changes. Even in couples therapy, we work to identify what factors, including lack of self-care or boundaries, impact ability to lean into partners for support and comfort.

So, here is a list of various forms of self-care to consider in the Fall season (and as your prepare for the winter), including explanations of their benefits.
Maintaining a consistent sleep schedule — when you help your brain build a healthy and functioning routine around sleep, you also help your body maintain a healthy balance of beneficial chemicals.
Make time to be in the sun! It's important to help the body produce that vitamin D, which helps release dopamine — this ultimately triggers our brain's reward system, benefiting motivation, movement, learning, and decision-making.
Explore nature (there are some fascinating studies (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9754067/) that address the benefits of being in and around the outside elements. These benefits include, but are not limited to. increased physical activity, less risks of cardiovascular disease, decrease of symptoms related to anxiety and depression (more relaxation and reduction in overall distress), as well as benefit in cognitive brain function. You might make time for hikes, being outside with a loved one, making space for a short walk everyday.
Form rituals of connection before bed — Take time to create moments of connection with your partner, whether you cozy up to watch a film, or read books together. You can also create rituals of connection for self, making space to journal or enjoy an herbal tea (no caffeine!) as you slow the body down before bed.
Practice mindfulness — create opportunities to slow down, whether you purposefully set aside 5-10 minutes everyday, or throughout your week, to practice meditation. You can even make space to sign-up for a local yoga class, follow along with a youtube yoga instructor to enjoy a nice flow (even 10 minutes of movement) before bed to ease into sleep.
Create space for connection outside of home — reach out to friends, or research upcoming events to get an idea of places or environments that will feel comfortable observing, connecting, and finding the stimulation that feels comfortable to you.
Take time to decompress — whether you're introverted, and value the time you get to recharge alone, or an extrovert who thrives on finding energy through social connection or group activities, a busy holiday season can mean losing sight of the opportunities we need to take for ourselves to regain our mental clarity, and find time to honor ourselves.
Finding fun and healthy meals to create and enjoy — find healthy and nutritious meals that give you a chance to explore something new, or offer an opportunity to meal prep with a loved one while preparing for the rest of the week.
These are just some of the ideas I'm happy to share with you in this blogpost. I know that, while the Autumn season invites some glorious and poetic imagery (the leaves changing color, chill evenings outside, fall bazaars and spooky season events, and family or friend gatherings), it's vital we use some of our time to take care of ourselves.
As a therapist, here's a healthy reminder to leave this moment with: "If you aren't putting energy into yourself, you're losing out on the opportunities to connect to what and who is around you."
If you're really struggling, or you find yourself stumbling through the holiday season in a place that feels helpless, hopeless, or uncertain, please take the time to reach out to a mental health provider, or other helping professional for support. You're not alone. I'm here for you, however I can be during a difficult season for many.
To book an appointment with me, as a Washington State resident, schedule an intake here: https://cultivateconnection.patientsecure.me/
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