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!
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.
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
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.
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:
Here are a few song selections to help you create a Self-Care Playlist
Classic Hot Apple Cider (serves 6–8)
Ingredients
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
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.
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!
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!