With the arrival of crisp autumn air and crunchy leaves comes a slower daily routine; a pace that matches the change of season and welcomes in comfort and coziness. As we continue to make our way further into autumn’s embrace, consider some of these comforting autumnal rituals aimed at giving both your mental and physical wellbeing a boost.
As daylight shortens and temperatures cool, our bodies instinctively crave cozy environments and restorative routines—that according to Dr. Charletta Dennis, Director of Behavioral Health for Priority Health.
“The vibrant colors, crisp air and quieter landscapes encourage us to pause, reflect and reconnect,” Dr. Dennis said, noting how research shows that seasonal transitions can prompt an increased focus on self-care, as people tend to reassess and adjust their wellness habits. “Autumn truly sets the stage for nourishing both body and spirit.”
So, how can embracing seasonal rituals positively affect our mental well-being?
Well, for one, they help provide structure and meaning during times of change, which Dr. Dennis explained is nurturing our emotional resilience.
“Simple activities like journaling, walking outdoors or celebrating fall traditions can help lower stress and promote a sense of stability,” she shared. “Studies suggest that regularly practicing intentional routines enhances coping skills and reduces anxiety, especially during transitions. When we embrace these rituals, we remind ourselves that change can be positive, enriching and deeply grounding.”
Adopting these kinds of rituals this season doesn’t have to require a ton of effort, either.
“There are so many small, meaningful ways to harmonize with autumn’s natural pace—brewing herbal teas, lighting favorite candles or enjoying evening walks are lovely ways to slow down and savor the season,” Dr. Dennis suggested. “Morning practices like gratitude journaling or gentle stretching can set a calming tone for the day. Even switching to warm, nourishing meals becomes a soothing ritual. The key is to choose routines that feel authentic and supportive to your lifestyle.”
Getting grounded can be especially effective during this time of year, especially when done in nature. It’s also a great time to reassess our routines around sleep, exercise, or nutrition.
“One of my favorites is spending time outdoors—whether it’s a brisk walk in the cool air or tending a small garden,” Dr. Dennis shared, noting that nature’s changes gently remind us to be present and embrace reflection. “Prioritizing a consistent sleep schedule supports energy and immunity. Gentle forms of exercise, like yoga, walking or stretching, are easier to maintain as the weather cools and are beneficial for both body and mind.”
Embrace the seasonality of Michigan’s bounty, produce which can help support immunity and energy levels.
“Focusing on seasonal produce—such as squash, apples and root vegetables—ensures we get plenty of vitamins and fiber,” Dr. Dennis said. “Michigan’s fall harvest offers apples, pumpkins and dark leafy greens, all packed with antioxidants and vitamins to boost immunity. Adding warming spices like cinnamon or ginger can support digestion and overall wellness. Local, seasonal eating not only benefits our health but also strengthens community connections.”
Try viewing your autumn activities not only through the lens of a yearly tradition, but also as a restorative ritual—something Dr. Dennis said can be done through intention.
“Apple picking becomes an opportunity to appreciate nature’s bounty and practice gratitude for local farms; Pumpkin carving serves as a creative outlet, encouraging play and connection with loved ones; Hiking Michigan’s colorful trails invites reflection and deep presence,” Dr. Dennis explained. “By approaching each activity with mindfulness, we cultivate joy and relaxation, making them more restorative.”
Ultimately, don’t forget how this time of year is ideal to honor self-care and celebrate change.
“Whether through new rituals or simply slowing down, each step contributes to greater well-being,” Dr. Dennis said. “Don’t hesitate to reach out for support or share traditions with loved ones—connection is a vital part of health. Michigan’s fall truly offers endless inspiration for wellness; embrace it fully and savor every beautiful moment. Remember, your wellness journey is unique, and every small effort matters.”
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
