As the leaves begin to turn and the air becomes crisp, autumn invites us to slow down and reflect.
For healthcare workers, we are often running on adrenaline and compassion, this season is a gentle nudge to recalibrate and nurture yourself with the same care you offer others.
Here’s how you can embrace self-care this autumn—without needing hours of spare time or major life changes.
1. Sync with the Season
Autumn is nature’s wind-down period. The days shorten, the light softens, and the mood shifts from outward energy to inward reflection. Use this seasonal transition to reassess your routines. Ask yourself:
-
What’s been draining me lately?
-
What’s working well in my daily rhythm?
-
What do I need more (or less) of?
This is a great time to let go of what’s no longer serving you and make space for grounding, nourishing practices.
2. Nourish with Warm Foods
Shift from raw, cold meals to hearty, warming foods like soups, stews, and roasted vegetables. These support your nervous system and digestion—both of which are under constant strain in healthcare roles.
Try:
-
Packing a thermos of pumpkin soup or bone broth for long shifts.
-
Adding ginger, turmeric, and cinnamon to your teas or meals for anti-inflammatory benefits.
-
Planning slow-cooker meals on your days off so dinner is ready when you walk in the door.
3. Wrap Yourself in Comfort
Don’t underestimate the power of physical comfort to regulate your nervous system. Layer up in soft knits or fleecy scrubs (if your hospital allows), keep a scarf in your locker, or bring a cosy cardigan for night shifts. Create a “comfort corner” at home (I am personally starting to create my own) with a weighted blanket or heat pack for after work decompression.
Even small rituals—like warming your hands around a cup of tea—signal safety and rest to your brain.
4. Set Boundaries Like the Trees Shed Leaves
Let autumn inspire you to release what you don’t need. This might mean:
-
Saying “no” to extra shifts when you’re already stretched.
-
Setting tech boundaries after hours to reduce mental clutter.
-
Delegating tasks at home or work when you can.
Just as trees conserve energy by letting go of leaves, you can conserve yours by shedding obligations that no longer align with your well-being.
5. Prioritise Sleep and Stillness
With longer nights and cooler temperatures, autumn is ideal for resetting your sleep habits. Try:
-
A wind-down routine that includes dim lighting, a magnesium-rich snack (like almonds or bananas), and no screens at least 30 minutes before bed.
-
Swapping late-night scrolling for journaling or a gentle stretch.
-
Investing in good bedding or a weighted blanket to improve rest quality.
Even five minutes of stillness in your day—a quiet cup of tea or deep breathing between patients—can shift your nervous system from fight-or-flight to rest-and-digest.
6. Replenish, Don’t Just Push Through
This season, let your mantra be: “I deserve to feel well, too.”
You give so much of yourself—emotionally, physically, mentally. Prioritising self-care isn’t indulgent; it’s essential. Whether it’s booking a massage, taking a proper lunch break, or signing up for a subscription that supports your well-being (like our Self-Care Health Care boxes!), you are worth the investment.
Autumn is a season of transition, and for healthcare workers, it’s the perfect time to realign. Let it be a reminder that just as the earth slows down and prepares for rest, you too are allowed to soften, simplify, and support yourself.
Your care for others is powerful—but it becomes even more sustainable when you’re caring for you, too.
Nurse Sarah