"There are two types of people this time of year: those who fall in the all-for-autumn camp and embrace everything pumpkin spice, and those who cling to every last bit of summer and are in denial about the inevitable upcoming sweater weather. While I fall into the first category and love all things cozy fall, I’m still dealing with an end-of-summer slump, feeling unsure how I need to transition and adapt my wellness rituals to change with the season and lacking motivation to stay connected to my body. I know the usual wellness rituals I’m supposed to do this time of year: get more sleep, eat lots of seasonal foods like cinnamon and pumpkin, and turn inward. But I wanted new self-care ideas to help me connect to what my body needs RN and get out of my slump. So, I turned to MDs and psychologists for tips on how we should be adjusting our self-care routines that we may not have thought of. Here’s what they said.
Expert-recommended ways to practice self-care this fall
1. View solitude as an important regular practice
Our default is to be constantly connected (remember when our biggest fear in middle school was sitting alone in the cafeteria or not having plans on Friday night?). Especially during the summer, maybe you felt like if you weren’t spending weekends with friends at the beach or going to a rooftop bar in the evenings, you were “wasting” the summer. And then there are the phones: friends or coworkers can reach us through a variety of ways (text, email, DM) anytime and all the time. While connection and community are vital parts of well-being, most of us never practice solitude and may even feel uncomfortable with it.
But being in solitude—meaning without connection through technology or social interactions—is an important self-care ritual. “If you’re used to filling your time with social activities and obligations, try canceling or rescheduling some events to clear space for solo time,” recommended Dr. Molly Burrets, Ph.D., a clinical psychologist. Psychiatrist Dr. Brook Choulet, M.D. agreed: “If you’re always needing other people or to be on social media, you’re not engaging in the present. Practice solitude without your devices so you can stay in the present moment. It may even allow you the time and space to navigate difficult emotions that may be suppressed.”
How to practice it: Take a much-needed break from your packed social calendar and settle in for a few hours or a night of just you. Disengage from your phone, pause Netflix, and turn off notifications. Spend this time to reflect on what you need and what emotions come up, with the goal being getting to know yourself better. If you can’t set aside hours, Dr. Choulet recommends just 5-10 minutes in the mornings and evenings to engage in a quiet activity like guided journaling, meditating, or walking outside by yourself.
2. Engage in earthing
Earthing (also known as grounding) is a therapeutic technique that involves physically connecting to the earth (think: walking barefoot in the grass, laying in a pile of leaves, swimming in a natural body of water) for powerful physical and mental benefits. A study in the Journal of Inflammation Research suggests that grounding can lower inflammation, strengthen immune responses, accelerate wound healing, and reduce pain. And according to biopsychologist Dr. Mary Poffenroth, Ph.D., grounding techniques help to greatly lower stress and anxiety by activating the parasympathetic nervous system. “This basic behavior can help control emotions and increase mental clarity.” Dr. Choulet added that because grounding helps decrease anxiety, it can also help improve sleep and overall mood, which may be especially essential in the fall.
You may think of summer as the best time to connect with nature, but I’d like to make a case for fall. As we are more likely to stay inside and our mood and motivation suffer with less sunlight and colder weather, we arguably need the benefits of earthing more now. Plus, fall is the perfect time to connect with nature: the changing leaves are beautiful, and the air feels refreshing rather than too hot or too cold.
How to practice it: Whether you walk barefoot in your yard or a nearby park, engage in regular forest bathing by going on hikes, or jump into leaf piles with your kids, there are many options to practice earthing this time of year. But if it gets too cold or engaging in nature is not an option for you, Dr. Poffenroth recommended the combination of breathwork and sensory meditation (like focusing on the texture of a cozy blanket or using grounding mats or socks) as an alternative to reap similar benefits indoors. Dr. Choulet also recommended the 5-4-3-2-1 technique (a meditation where you identify five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste), which also helps you stay present and grounded.
3. Rewatch your favorite comfort show
I love the TikTok videos of wellness girlies sharing how much they accomplish in their routines: a workout, meditation, red light therapy, face mask, journaling… But it’s also important to remember that pleasure, comfort, and relaxation are important parts of self-care, too. Rewatching your favorite comfort show can actually be a helpful tool in your mental health toolbox.
Gilmore Girls will forever remain in my “Continue Watching” queue on Netflix; it’s what I watch when I want to get my mind off something sad and my go-to when I want to unplug. It turns out there’s a science-backed reason I keep going back to one show instead of watching a new drama or comedy: New shows present unexpected twists and turns, whereas the familiarity of your favorite show gives your brain a rest; there’s no guesswork, cliffhangers, or stressful anticipation when watching an oldie-but-a-goodie. “Watching a good, light-hearted show can trigger positive emotions and serve as a mental break from an exhausting day,” Dr. Choulet recommended. “It can really help promote relaxation and provide a sense of comfort by being predictable.”
How to practice it: Whether escaping to Star Hollows or Central Perk on repeat is your cup of tea (or coffee), watch unapologetically—be it your sixth or 60th time. “Schedule time in your busy day to prioritize this!” Dr. Choulet encouraged (but she also warned to stop watching at least an hour before bed to avoid screentime disrupting sleep). Yes, rewatching New Girl while eating dinner rather than the buzzy new Netflix thriller everyone is talking about or turning on Schitt’s Creek while you’re doing your chores counts as a self-care ritual.
4. Do a gut health reset
When you’re in a summer state of mind and too busy beach-hopping or dining alfresco at all the local hotspots, your usual nutrient-dense meals are likely lacking, and your gut health may be suffering. The gut microbiome is deeply connected to the brain through the gut-brain axis, a two-way street of communication between the brain and gut, linking the emotional and cognitive centers of the brain with intestinal functions. What’s more, the gut microbiome creates 95 percent of the body’s serotonin (also known as the “happy hormone”), which regulates anxiety and is essential for mood. TL;DR: When your gut health is poor, your mental health also suffers. Likewise, when our gut microbiome flourishes, we have a better chance at better mental health. “We know that gut health is closely linked to mental health,” Dr. Choulet said. “If your digestive system is healthy, it could lead to less brain fog, better mood, and lower anxiety.”
As we enter colder months and your mood is more likely to suffer (especially if you deal with symptoms of seasonal depression or seasonal affective disorder), it’s important to bridge this gap between bad-for-the-gut summer and bad-for-mood winter. Be intentional about prioritizing gut health right now—your mental health will thank you later.
How to practice it: Both Dr. Choulet and Dr. Poffenroth emphasized the importance of incorporating fermented foods like yogurt, kimchi, and sauerkraut to hit reset and rebalance the gut. Dr. Poffenroth also encouraged practicing mindfulness when eating for gut health: “Think about eating mindfully for a week and noticing how different foods make you feel and how much energy you have.” Also try to consume less processed foods, eat more fiber-rich foods, and stay optimally hydrated to help your gut recover.
“Maybe this season of self-care is not about what you add into your routine but what you take out.”
5. Rethink complicated self-care rituals
Your self-care routine is only as good as how it truly makes you feel. If taking care of yourself looks like expensive, time-consuming, and unrealistic rituals that are difficult to keep up, they can leave you feeling less than, drained, and overwhelmed (AKA anything but recharged). Or if you’re cold plunging, dry brushing, and journaling only because “everyone” on TikTok is, you could be doing more harm than good. Thanks to the self-care era we’re in, there’s a tool, supplement, or alternative therapy for every wellness woe. In other words, there is such thing as too much self-care. “The trend of complicated, multi-step morning and evening routines can ultimately feel more oppressive than rejuvenating,” Dr. Burrets said. “No one needs a 12-step skincare regimen. The time you save by letting that go might be better spent staring at the stars in wonder.” In other words? Maybe this season of self-care is not about what you add into your routine but what you take out.
How to practice it: Take inventory of your self-care regimen. Is it fun and fulfilling? Or does it talk down to you and make you feel small? Do you feel stressed trying to maintain it? What parts can you let go to create more ease in your life? Reconnect to the “why” behind your self-care, remove the “I shoulds,” and make your own definition of self-care. “Take care of yourself by focusing on things that align with your values and goals,” Dr. Choulet said.
Experts Consulted
Dr. Molly Burrets, Ph.D. is a clinical psychologist and an adjunct professor at University of Southern California in the Department of Marriage and Family Therapy, with 16 years of experience practicing psychotherapy, conducting psychological research, and teaching psychology at the undergraduate and graduate levels.
Also known as The Performance Psychiatrist™, Dr. Brook Choulet, M.D. is an award-winning, board-certified psychiatrist, founder and CEO of Choulet Performance Psychiatry, and President of the American Board of Sports and Performance Psychiatry. Her expertise has been acknowledged by Phoenix Magazine, where she was selected as a Top Doc in Psychiatry in 2023 and 2024.
Dr. Mary Poffenroth, Ph.D. is a neuro-hacking biopsychologist at San Jose State University and author of Brave New You, ground-breaking guide to understanding anxiety, stress, and other everyday fears that hold us back.