Fall Into Self Care

Here’s your gentle guide to nurturing your mental health and wellbeing as we transition into autumn—so you can feel grounded, supported, and ready for the season ahead! Fall is the perfect time to pause, check in with how you’re feeling, and create space for intentional self-care. Whether you’re seeking a fresh perspective, calming rituals, or ways to make this season a little gentler, this Lifeologie Counseling Hampton Roads therapist's guide is crafted to help you ride the waves of change with more ease, warmth, and confidence!

Nurturing Mental Health as the Season Changes

Fall has quickly become one of my favorite seasons—especially here in Virginia, where I serve as CEO and Clinical Director of Lifeologie Counseling Hampton Roads. As long, sunny beach days give way to crisp mornings, colorful leaves, and pumpkin patch adventures, I find myself leaning into the cozy calm that autumn brings.

This shift in seasons can be the perfect time to check in on your mental health, embrace meaningful self-care, and reflect on what you need most right now. Whether it’s scheduling that long-postponed therapy session, taking a mindful walk through the fall foliage, or simply slowing down to enjoy a warm cup of tea, autumn offers a natural opportunity to reset and recharge.

nourish your nervous system

Did you know that sweater weather is nourishment for your nervous system? I invite you to trade in high-paced routines for a Sunday of self soothing. Relaxing rituals like 

• taking a cat nap
• going on a stroll
• catching up on phone calls with friends or 
• cuddling up reading 

are some of the many ways you can practice self-care. 

Self-care is the antidote to overstimulation, overthinking, stress, and self-doubt. These symptoms can intensify due to the expected and unexpected changes in life especially during the fall season. 

changes outside and in

Shorter daylight and circadian shifts can make mornings feel harder and sleepiness linger. Back-to-school routines, holidays, and changes in social calendars can be tiring and overwhelming. Preparing for pending holidays and social obligations can foster memories of loss, people pleasing, anxious anticipation or financial stress. 

Some people experience seasonal mood changes or seasonal affective symptoms (SAD). Even without SAD, your mood can dip as the season shifts. The goal is not to add to an already extensive to-do list but to create a shift in lifestyle changes to build simple, sustainable habits that support mood, sleep, energy, and connection as the season changes.  

To help get you started, I have curated a self-care list of practices that serve me best during sweater weather: 

1. Prioritize sleep hygiene
   Sleep is my favorite hobby, it is more than just beauty rest. Sleep is essential for both physical and mental well-being impacting various bodily functions and cognitive abilities. It allows the body to rest and repair. Adequate sleep is crucial for reducing the risk of chronic diseases and improving mood and cognitive function. Keep a consistent wake and bed time, even on weekends! You can learn more about the health benefits of sleep here from the National Sleep Foundation. 
   
   
2. Create a calming evening routine
   Get started by dimming lights, limiting your use of screens, and enjoying a nice, warm (caffeine-free!) drink. I find music to be a great way to reduce screen time and encourage healing, and scientific research supports my theory; there is a strong link between music engagement and positive mental health outcomes. Music can influence brain chemistry, potentially reducing the stress hormones cortisol, and increasing the release of the pleasure hormone dopamine. Studies show music interventions can improve mood, reduce anxiety and depression, and even enhance social interactions. Furthermore, music can improve cognitive functions, aid in emotional regulation, foster empathy, and promote a sense of well-being.
   
   
3. Your self-care playlist starts here

Here are a few song selections to help you create a Self-Care Playlist  

Hello by Aqyila 

Blessed by Soli

favorite fall drinks 

Classic Hot Apple Cider (serves 6–8)

Ingredients

• 8 cups apple cider (not juice)
• 2 cinnamon sticks
• 4 whole cloves
• 2 star anise
• 1 orange, sliced (wash well)
• 2–3 tablespoons light brown sugar or maple syrup (to taste; optional)
• 1 teaspoon vanilla extract
• Optional: 1/2–1 inch piece fresh ginger, peeled and sliced
• Garnishes (optional)
  • Cinnamon sticks
  • Orange slices
  • Apple slices
  • Whipped cream or caramel drizzle

Instructions

1) In a large pot, combine cider, orange slices, cinnamon sticks, cloves, star anise, and ginger (if using).
2) Bring to a gentle simmer over medium heat. Reduce to low and simmer for 15–20 minutes to infuse flavors.
3) Stir in brown sugar or maple syrup and vanilla extract. Taste and adjust sweetness if needed.
4) Strain out the spices and orange slices if you prefer a clear cider (optional). Keep warm and serve hot with garnishes.

Make-ahead / other methods

Slow cooker: Combine all ingredients (except vanilla) and cook on low 2–3 hours, then stir in vanilla. You can leave the spices in for easy serving.

Instant Pot: Use sauté to warm and infuse 5–10 minutes, then switch to keep-warm until ready to serve.

self care from the carribean

I come from a Caribbean background so Sorrell (Hibiscus sabdariffa )is a traditional drink in my home, especially around fall. Here is my recipe:

Classic Hot Sorrel Tea (serves 6–8)

Ingredients

• 8 cups water
• 2 cups dried hibiscus petals (sorrel), or roselle calyces
• 2 cinnamon sticks
• 6 whole cloves
• 2-inch piece fresh ginger, peeled and sliced
• 1 orange, thickly sliced (or zest plus orange slices)
• 1 to 2 tablespoons per cup of sugar sane syrup (or to taste; you can also use honey, or agave)
• 1 teaspoon vanilla extract (optional)
• Optional add-ins (for extra warmth):
  • 2–3 star anise
  • 4 allspice berries
  • pinch of pink himalayan or celtic salt.
    
    

Instructions

1) In a large pot, bring the water to a boil. Add hibiscus, cinnamon sticks, cloves, ginger, and orange slices (and any optional spices).

2) Reduce heat and simmer for 15–20 minutes to infuse; the liquid will turn a deep ruby color.

3) Stir in sugar cane syrup (and vanilla, if using) and simmer a few minutes more until the syrup dissolves. Taste and adjust sweetness as desired.

4) Strain the tea into a pitcher or serving pot. Serve hot, with optional garnish such as an orange slice or a cinnamon stick.

Make-ahead / variations

Slow cooker: Combine all base ingredients (excluding syrup and vanilla) in a slow cooker on low for 2–4 hours. Stir in syrup and vanilla after, then keep warm. You can leave the spices in for easy serving.

Instant Pot: Use the sauté mode to heat and infuse for 5–10 minutes, then switch to keep warm and add syrup/vanilla after infusing.

Tips

Use fresh, high-quality hibiscus for best color and flavor.

If the tea tastes too tart, add a bit more sugar or a splash of orange juice.

For a lighter color, reduce hibiscus to 1.5 cups or add more water.

Hibiscus is tart and a bit tangy; orange and ginger help balance it nicely.

Try movement that respects the season

Aim for regular movement, even light activity, like a 20-minute walk outside. Being outdoors in cooler air can feel grounding and refreshing.

Hampton Roads Hikes

Hiking and walking has become very trendy! Here are some walking resources for my Hampton Roads readers!

CityGirlHike757 

HomeGirlHike757

Girl Trek 757

Sandy Bottom Nature Park | Hampton, VA 

Mount Trashmore Park | City of Virginia Beach 

Chesapeake Arboretum | Chesapeake, VA 

To find out more about hiking groups in your area, check out a group interest gathering site like meetup.com or explore your nearest national parks. 

Seek additional support for self care

If you notice persistent low mood, hopelessness, withdrawal from activities you used to enjoy, or thoughts of self-harm, please seek help immediately. You can text or call 988 for the Suicide & Crisis Lifeline any time. 

If sleep problems, mood changes, or anxiety are interfering with daily functioning for more than a few weeks, consider scheduling a session with a  Lifeologie Counseling Hampton Roads Mental Health Counselor or therapist near you who can tailor strategies to your life in every season.

Be kind to yourself when the season feels heavy: you’re doing enough, and you deserve self-care that fits your life!