Fall Self-Care Practices Infographic
Ahh yes...fall. Pumpkin spice season, leaves changing colors, halloween around the corner, and days getting shorter!!
While this season can feel comforting, it can also bring challenges such as less daylight and increased fatigue. As the days get shorter, it is important to be intentional with our self-care, to make sure that we support our physical and mental health during this season transition.
This blog explores three powerful fall self-care practices - nature walks, journaling, and cozy routines - and how research supports their role in improving well-being.
NATURE WALKS: BOOSTING MOOD AND LOWERING STRESS
Spending time outdoors is one of the simplest, most accessible forms of self-care. A meta-analysis of nature walks found that walking in natural environments significantly reduces symptoms of depression and anxiety, while improving overall mood and well-being. In addition, exposure to nature has been linked to improving sleep, physical activity, cognitive functions and decreasing risk of developing cardiovascular diseases, such as blood pressure. Spending time in nature lowers cortisol, the stress hormone and decreases rumination, the repetitive negative thinking that fuels anxiety and depression.
WHY FALL IS PERFECT FOR WALKS
Cooler temperatures, vibrant colors, and fewer insects make it easy to enjoy time outside. Even short walks — 20 minutes, three times per week — can provide noticeable benefits.
PRACTICAL TIPS:
- Bring a friend or pet for social connection.
- Use mindfulness by focusing on colors, sounds, and smells.
- Schedule walks in the morning or midday to maximize daylight.
JOURNALING: REFLECTION, GRATITUDE, AND EMOTIONAL RELEASE
Writing down thoughts and emotions can be incredibly therapeutic. Expressive writing — journaling about stress or trauma — has been shown to reduce symptoms of depression and improve emotional regulation.
Journaling is also useful for daily stress management. A review of research highlights that it can help reduce anxiety, improve clarity, and boost mood. Gratitude journaling, especially before bedtime, has even been shown to improve sleep by reducing nighttime worries.
DIFFERENT JOURNALING APPROACHES
- Gratitude journaling: writing down 3 things you’re thankful for.
- Expressive writing: free-flow journaling about stress, emotions, or experiences, or even about your day
- Mood tracking: short daily check-ins on energy, triggers, or accomplishments.
PRACTICAL TIPS:
- KEEP SESSIONS SHORT (5–10 MINUTES).
- CHOOSE A CONSISTENT TIME (MORNING REFLECTION OR BEDTIME GRATITUDE).
- USE PROMPTS: “WHAT MADE ME SMILE TODAY?” OR “WHAT COZY THING CAN I DO TOMORROW?”
Fall naturally invites coziness — warm drinks, blankets, candles, and slower evenings. While “cozy routines” are not a formal clinical term, related practices such as consistent sleep hygiene, relaxation rituals, and calming sensory environments are proven to lower stress and improve mood.
EXAMPLES OF COZY ROUTINES:
- Sipping herbal tea or warm cider while reading.
- Soft lighting with candles or string lights.
- Gentle yoga, stretching, or breathing before bed.
- Cooking seasonal meals like soups and roasted vegetables.
- Creating a bedtime ritual with calming music and a gratitude list.
WHAT IT DOES TO YOUR BODY?
The sensory experience of cozy activities — warmth, pleasant smells, soft textures — helps trigger the parasympathetic nervous system, the “rest and digest” mode that calms stress responses.
SELF CARE PLAN
- 3× per week: 20-minute nature walk.
- Daily: 5 minutes of journaling (gratitude or expressive).
- Evenings: Cozy wind-down routine (tea, soft lighting, stretching).
This plan is just a sample. You are more than welcome to adjust this self-care plan to your pleasing. Just remember the goal is to be consistent, we are not aiming to be perfect.
Even small steps — like one nature walk per week or journaling twice — can add up to meaningful improvements in mental health well-being.
CONCLUSION
Fall is the season of slowing down and finding balance. By embracing nature walks, journaling, and cozy routines, we can reduce stress, improve mood, and nurture emotional resilience.
Takeaway: This fall, step outside, pick up your journal, and create a cozy ritual. Small, intentional acts of self-care can help you feel calmer, more grounded, and more connected to the beauty of the season.
Chief Preceptor of Clinical Practicum Program – Dr. Okah Anyokwu
Director of Clinical Practicum Program – Xavier Hicks
