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 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 to best adapt my wellness rituals to change with the season and lacking motivation to stay connected to my body. I know the usual wellness habits I’m supposed to follow through on 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 with what my body needs RN. So, I turned to health experts for tips on how we should be adjusting our self-care routines that we may not have thought of. Here’s what they said.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
DR. MOLLY BURRETS, PhD
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.
DR. BROOK CHOULET, MD
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, PhD
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.
Expert-Recommended Ways to Practice Self-Care This Fall
1. View solitude as an important daily 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 phones, where 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 (sans technology or social interactions) is equally self-care. “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 or your phone sidekick for regular scheduled “me-time.” That also means to 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 bio-psychologist 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 might think of summer as a no-brainer to easily connect with nature, but since we’re more likely to stay inside and experience a dip in mood and motivation with less sunlight and colder weather in the fall, now is the perfect time for all the perks of earthing.
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 channel your inner child and jump into leaf piles, you’re soaking up the goodness of the earth. 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
Gilmore Girls will forever remain in my “Continue Watching” queue on Netflix; it’s what I turn to when I want to shut off my brain and the mind chatter or have a Hygge-inspired night in. It turns out there’s a science-backed reason I keep going back to the beloved mother-daughter duo 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, tuning into New Girl for the umpteenth time while getting your cozy cardio in or turning on Schitt’s Creek while doing your chores counts as self-care.
4. Do a gut health reset
When you’re in a summer state of mind and too busy beach-hopping or dining alfresco, your usual nutrient-dense meals are likely lacking and your gut health may be paying the price. 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. It also creates 95 percent of the body’s serotonin (also known as the “happy hormone”), which regulates mood. In other words, when the gut microbiome flourishes, your mental health is better off. “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, you might feel off or more blah (especially if you deal with symptoms of seasonal depression or seasonal affective disorder), so you’ll want to bridge the gap between not-so-great-for-the-gut summer and not-so-great-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 on 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. Lock in a consistent routine
This is not to say you have to partake in the “The Great Lock-In,” but rather settle into a regular schedule that sets the tone for the next 24 hours. As the days get shorter and life (ideally) starts to slow down, having some go-to habits can help you stay anchored. “Taking care of ourselves includes creating low-stress environments,” Dr. Choulet said. “One way to do this is by increasing the predictability of our days. When we create predictable routines, it removes the ‘mental load’ of decision-making. It also decreases uncertainty.” It’s not about doing everything perfectly; it’s about showing up for yourself daily and giving your day a little structure: “This consistency really creates a sense of control and autonomy, which is calming,” Dr. Choulet added.
How to practice it: There’s no shortage of routine inspo—from the “morning menu” to the “opening shift” to Mel Robbins’ 5-step evening regimen. But make it your own; the point is to create small, repeatable behaviors that support your energy, mood, and well-being. Start by choosing one or two habits that make you feel good, like a warm PSL in the morning, a mid-day walk, or a nighttime legs-up-the-wall session (because your day really starts the night before), and build them into your day-to-day around the same time.
6. 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 practices 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. But 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.” 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 make you feel small, stressed, or overwhelmed? 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.
7. Write down your goals
“As the year is quickly coming to a close, it’s a great season to engage in some self-reflection,” Dr. Choulet suggested. Her method of choice? Making note of your goals for the following quarter. This time of year practically begs you to slow down and check in with yourself, and putting your intentions on paper helps clear mental clutter and brings more meaning to your everyday. Whether it’s something big you’re working toward like a promotion or small habits you want to stay consistent with (sound familiar?), writing it down makes it feel more real—and more doable. Your list shouldn’t be a drawn-out New Year’s overhaul, but a quick rundown of realistic, attainable targets. “Writing down goals is self-care because it gives us direction and purpose,” Dr. Choulet said. “It drives motivation and provides structure to celebrate small wins.”
How to practice it: First, carve out a quiet moment all to yourself (probably rare, I know), whether it’s while you sip your morning coffee, in between meetings, or at night before bed. Get clear on what matters most to you by jotting down what you want to focus on the next few months. And while you’re at it, brainstorm and visualize a few ways you’re going to make what you want to achieve happen. Keep it simple and specific. Revisit your goals often—daily, weekly, or whenever you need a reset—to give yourself a friendly reminder of your intentions (and a nudge to keep at it), as well as stay connected to your “why.”
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
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