As autumn arrives, the days shorten, temperatures drop, and we naturally begin to turn inward. The changes in light and weather impact our mood, energy levels, and overall mental health. Instead of resisting the season, autumn invites us to adapt our routines to create balance and embrace this reflective time. Here, we’ll explore the mental health benefits of seasonal self-care routines that bring grounding, light, and calm into the cooler months, setting you up to thrive, both inside and out.

Light Therapy and Red Light Benefits for Seasonal Wellness

As daylight hours decrease, our exposure to natural light diminishes, affecting our mood and energy. Traditional light therapy can be incredibly helpful to counter the effects of shorter days, especially if you’re someone who feels the change in energy as sunlight becomes scarce. Sitting near a light therapy box for 20–30 minutes in the morning can help lift your mood, balance your sleep-wake cycle, and keep your energy levels more consistent.

Red Light Therapy and the Joovv Handheld: Red light therapy is another powerful tool beyond traditional light therapy. With devices like the Joovv Handheld, you can experience the benefits of red light therapy, which include improved circulation, faster cell regeneration, and enhanced mood. Red light penetrates deeper into your skin than other light sources, helping to reduce inflammation and increase collagen production. Using red light therapy a few times a week can help you feel and look healthier during the darker months.

Natural Morning Light: Autumn is the perfect season to soak up early sunlight as the sun rises later, making it more accessible for an early-morning walk. Exposure to natural light within an hour of waking up can help set your circadian rhythm, stabilizing your mood and energy for the day. Even a few minutes of natural light in the morning supports mental clarity, enhances mood, and balances your body’s natural rhythm as the days get shorter.

Journaling as a Morning Ritual

Autumn brings a natural sense of reflection, making it the ideal time to start or deepen a journaling practice. Beginning your day with journaling, even before sunrise, allows you to connect with your thoughts and set a grounded tone for the day. Writing early in the morning can help clear mental clutter, set intentions, and create a moment of calm before the day begins.

Prompt Ideas:

“What am I hoping to nurture and grow this season?”

“What am I ready to let go of as we move into the slower months?”

“What intentions would bring peace and joy to my daily routine?”

Morning journaling offers a sense of calm and readiness for the day, helping you process emotions and feel more connected as you ease into the season’s reflective energy. I personally use it to replay the day before with my musings and irritations in my personal growth journey.

Grounding in Nature: Connect to the Earth and Prepare for Spring

Autumn is a season for grounding, and nature provides incredible ways to stay connected. Spending time outdoors helps balance mental well-being, whether through walking, gardening, or simply getting your hands in the soil. Gardening in the fall, for example, allows you to plant bulbs and prepare for spring’s growth. There’s a deep satisfaction in knowing that your hands in the soil now will lead to vibrant blooms and new life come spring.

Walking Without Distractions: A quiet walk, free from headphones or phone calls, can help you feel deeply present and calm. Listening to the sounds around you and noticing the colors of autumn can offer a meditative experience that clears your mind and resets your focus. Without digital distractions, these walks become an active form of grounding, providing a mental reset that helps you feel more present and connected.

Why Grounding Matters: Grounding through these activities has been shown to reduce stress, increase happiness, and even improve sleep. Autumn’s energy naturally encourages us to slow down, and grounding practices help align you with this slower pace, offering peace and clarity as you move through the season.

Honoring a Cozy Evening Routine

As daylight fades earlier, our bodies start to crave rest, and creating a cozy evening routine can help you fully relax. Autumn is a perfect time to slow down in the evenings with gentle, nurturing habits like a warm cup of herbal tea, reading under your favorite blanket, or indulging in a skin-nourishing evening ritual. This evening routine can signal to your body that it’s time to rest, preparing you for deep, rejuvenating sleep.

Best Teas for Evening Wind-Down: Opt for calming teas like chamomile, rooibos, or lavender, each known for their relaxing properties. These teas don’t just warm you up; they help ease anxiety and encourage relaxation, making them perfect for quiet autumn evenings.

Practicing Gratitude: Shifting to a Positive Focus

Autumn’s energy makes it the perfect time to focus on gratitude. This simple practice has been shown to increase happiness, build mental resilience, and support emotional well-being. Writing down one or two things you’re grateful for each day can help you cultivate a mindset that finds joy in the small moments.

Quick Gratitude Practice: Before bed, jot down three things you’re grateful for, big or small. Over time, this practice shifts your focus toward the positives in life, a particularly helpful perspective during the shorter, darker days.

Nature Meditation: Embracing Autumn’s Calm

Spending time in nature becomes an even more profound experience in autumn. There’s a unique calmness in the cooler air and changing colors that creates the perfect setting for a nature meditation. Taking time to sit or walk quietly in nature, without the rush of distractions, helps you feel grounded, centered, and connected to the natural world.

How to Start: Find a quiet spot, take a few deep breaths, and simply observe. Notice the textures of fallen leaves, the sounds of birds, or the scent of the air. Let your mind rest in the present moment, allowing autumn’s beauty to provide a sense of grounding and calm.

The Benefits of Embracing Autumn’s Rhythm

Adapting your self-care to align with autumn’s slower pace has lasting benefits for your mental and emotional health. Light therapy can brighten your mood, morning journaling sets a peaceful start to your day, and grounding practices keep you connected. By syncing your routines with the natural rhythms of the season, you invite peace and stability into your life, preparing you for the cooler months ahead.

This season isn’t just about changing routines; it’s about finding ways to feel balanced and nurtured. Light therapy, quiet walks, grounding practices, and a gratitude habit all support you in staying mentally and emotionally resilient. Rather than resisting the changes of the season, let autumn’s energy lead you to a place of peace, clarity, and connection—mind, body, and soul.