Autumn Wellbeing Reset: Slow Down, Reconnect and Prepare for Winter
There’s something about autumn that makes me want to put a pot of soup on, reach for a cosy jumper and spend a little longer watching the river. Here at Lochar Mill Riverside Retreat, our wellbeing retreat near Strathaven in South Lanarkshire, the changing season is a lovely reminder to pause.
For me, an autumn wellbeing reset starts with a few small changes: nourishing ourselves for the colder months, making the most of daylight, spending time with others and giving ourselves permission to slow down.
Of course, our diaries don’t always get the message. Work carries on, family life stays busy, and suddenly we’re heading towards Christmas without having stopped to think about what we need.
Autumn gives us an opportunity to check in with ourselves and create some habits that will support us through the months ahead.
Give yourself permission to slow down
Slowing down can be surprisingly difficult when you’re used to being the person who gets everything done. There’s always another job, another message or something you could squeeze into the evening.
Perhaps your autumn reset begins with leaving a little more breathing room.
An evening without plans. A proper lunch break. A walk without making a phone call at the same time. Going to bed when you’re tired, rather than starting one more task.
We can take a little inspiration from the changing season and ease the pressure we put on ourselves. There’s no need to fill every available moment.
Ask yourself: what could I make a little easier this season?
Supporting your immune system in winter
As a Registered Nutritional Therapist, I see autumn as a useful moment to look at the everyday habits that support our health.
Our immune system needs a range of nutrients to function normally. A varied diet, with vegetables, fruit, protein foods, wholegrains, nuts and seeds, helps provide those building blocks. No single food can guarantee an illness-free winter, but nourishing ourselves consistently is a good place to start.
Eating well can be wonderfully comforting at this time of year. Think roasted root vegetables, lentil soups, bean stews, porridge with fruit and seeds, or a warming meal with fish, chicken or tofu.
A pot of soup made today can become tomorrow’s lunch. Adding lentils or beans makes it more substantial, while frozen vegetables are useful for the evenings when energy and enthusiasm are in short supply.
Vitamin D deserves attention too. Scottish guidance advises everyone to consider a daily supplement containing 10 micrograms, particularly from October to March, with year-round supplementation recommended for some groups. If you have been prescribed a different dose, follow your clinician’s advice. Some individuals will require a higher dose, so consult your healthcare practitioner.
Think about what will make looking after yourself easier: a few reliable meals, ingredients in the freezer and time set aside to eat without rushing.
Make the most of morning daylight
Morning daylight helps give our body clock a clear signal that the day has begun, supporting the rhythm between waking and sleeping.
Of course, “get outside first thing” becomes less straightforward during a Scottish winter, when many of us wake up in darkness!
Aim to get outdoors once daylight arrives, as early as your day reasonably allows. That might mean a short walk before work, stepping outside during your first break, or taking your morning cuppa into the garden.
If mornings are impossible, make use of a lunchtime break. Give yourself opportunities to see the sky and experience the day beyond the window.
A short walk can also be a welcome pause between tasks—a chance to notice the changing leaves, feel the air on your face and put your phone away for a while.
Keep making room for other people
When the evenings draw in, it’s easy for “let’s catch up soon” to drift into another month.
Supportive relationships and time with others are important for our mental wellbeing. Connection can be simple: a walk with a friend, a shared lunch, a creative class or a proper conversation over a cup of tea.
I love gatherings where there’s something gentle to do together. Making something, sharing food or sitting around a fire can give conversation room to happen, without anyone needing to plan a big occasion.
Put one small thing in the diary that you’ll look forward to. Invite the friend. Book the workshop. Suggest a regular walk.
You don’t need a special reason to spend time with people who make you feel at ease.
Embrace cosy evenings and quieter rituals
There is real pleasure in making home feel welcoming as the weather changes. Softer lighting, a blanket, something warm to drink and a book you’ve been meaning to read.
Create an evening you actually want to settle into. Let a few jobs wait. Keep some time for rest.
Perhaps that means putting your phone aside during dinner, preparing something nourishing for the next day or giving yourself a little longer to wind down before bed.
Autumn can hold both: fresh air and warm rooms, movement and stillness, company and quiet. You can enjoy getting outdoors and still look forward to coming home and drawing the curtains.
As we head towards winter, ask yourself: what would help me feel a little more nourished, rested and connected?
Start there. One small change is enough to begin.
Make time for your autumn reset at Lochar Mill
If you’ve been meaning to make a little space for yourself, we’d love to welcome you to Lochar Mill Riverside Retreat, near Strathaven in South Lanarkshire.
Enjoy the warmth of our infrared sauna, explore guided cold water therapy, join a seasonal event or gather friends for a dining experience beside the river. There are plenty of ways to take a break, try something new and enjoy time together.
Come on your own for some breathing space, or bring someone you’ve been meaning to catch up with. You don’t need to wait for a special occasion.
Explore our sauna and cold water sessions, see what’s on this autumn, or discover dining by the river.
Lucy Dawson — Registered Nutritional Therapist and founder of Lochar Mill Riverside Retreat
Comments