Fall Into Wellness: Self-Care Tips for Colder and Darker Days
As autumn arrives and winter approaches, it’s common to feel a dip in energy, mood, and motivation. The colder, darker months bring unique challenges for both body and mind—yet they’re also an opportunity to reset routines, nourish deeply, and embrace seasonal rhythms. Whether you’re in Vista, San Marcos, Carlsbad, or anywhere in North County San Diego, this is the perfect time to strengthen your self-care practices. Although San Diego’s fall and winter weather is far milder than that of other parts of the world, we still experience seasonal and cultural changes that can shift the flow of activity. Rather than letting your typical self-care and wellness routines fall by the wayside, use this time to adapt, adjust, and deepen your connection to nature, your body, and your inner self.
Flow With the Season
Our culture often pressures us to stay in constant productivity mode, even as nature slows down. But in fall and winter, our bodies naturally crave more rest and reflection. Shorter days and cooler nights are signals to conserve energy—just as plants pull their vitality inward to their roots.
Instead of pushing through fatigue or low motivation, try adjusting your routines:
Swap one high-intensity workout for a slower walk, restorative yoga, or qi gong practice.
Give yourself permission to rest more.
Try inward practices like meditation or dream journaling to support reflection and reset.
In my own routine, I shift from higher-intensity, heavy-lifting goals in the gym to conditioning, longer walks, and more rest days—matching the season rather than fighting against it.
Deep Nourishment Through Food
Fall and winter are ideal for warming, nutrient-dense meals that replenish energy and immunity. Think slow-cooked soups, hearty stews, and roasted root vegetables.
Foods to emphasize this season:
Root vegetables: carrots, sweet potatoes, beets, potatoes
Well-cooked leafy greens: kale and collard greens (consider simmering in water or broth for an hour or more!)
Immune boosters: garlic, onions, mushrooms, seaweed
Seasonal squashes for beta-carotenes and natural sweetness
I recommend one-pot meals like chili, slow-cooked meat with veggies, or bean-based soups with whole grains like quinoa or brown rice. These meals are not only nourishing but also simplify cooking and cleanup—perfect for shorter, darker days.
Tip: Consider a CSA service like Farm Fresh To You for local, seasonal produce delivery right to your door in North County San Diego. Use coupon code CHAD7969 for $15 off your first box! I've been using this service for over a year, and it's a simple and more affordable way to stay in season with rotating organic produce. You can even add numerous artisan grocery items to your box each week.
Herbal Support for Fall & Winter
Herbs can be powerful allies for enhancing immunity, stress resilience, and boosting energy during colder months. Some of my go-to herbal tinctures as a clinical herbalist include:
Elderberry (Sambucus nigra) – Immune support and antioxidant-rich; great as tincture or tea. I take one full dropper of tincture daily as the days get shorter, and up to three or more daily when actively sick with a cold or flu. Read my Elderberry article here and learn how to make your own tincture.
Echinacea (Echinacea angustifolia)– Best at the first sign of illness; stimulates immune defenses. Not to be taken as a preventative, so I only use it when actively fighting an infection (whether bacterial or viral). Works best in high doses: take one full dropper for every 50 pounds of body weight, a few times a day.
Astragalus (Astragalus membranaceus)– Daily tonic and adaptogen; supports immunity and energy. I use the tincture daily during fall and winter months: one full dropper as a tonic or more throughout when sick. Throwing in a root slice while cooking soups, stews, rice, or beans is a great way to add more immune-boosting benefits to your diet!
Chinese Skullcap (Scutellaria baicalensis) & St. John’s Wort (Hypericum perforatum)– Strong antiviral herbs. St. John's Wort is a better daily tonic for the fall or winter months, but avoid it if you are taking several medications or are scheduled for major surgery. Chinese Skullcap is a powerful herb for active viral infections (1-4 full droppers per dose, two to three times a day); however, use caution when combining it with medications.
Adaptogens – Ashwagandha (Withania somnifera), Schisandra (Schisandra chinensis), Rhodiola (Rhodiola rosea) to balance energy, stress, and mood. The latter two can be stimulating and work best for those struggling with lower energy and fatigue (so, avoid too late in the day). Ashwagandha is more calming and can even help with sleep if taken before bedtime. Pick one adaptogen to work with through the season if you feel you need more support for stress management, focus, or low energy.
Medicinal Mushrooms – Reishi, Chaga, Lion’s Mane, blends like MyCommunity for immune strength.
I suggest taking most herbs as alcohol-based tinctures from reputable suppliers (see my recommendations below). Herbs aren’t about “pushing through” illness or masking symptoms, but supporting the body’s natural healing processes. Always take herbal tinctures diluted in a little water, as alcohol can disrupt our oral microbiome.
The Power of Sunlight and Rest
In Vista and greater San Diego County, we’re fortunate to still produce vitamin D from sunlight year-round. Aim for 15 minutes of midday sun (11 a.m.–1 p.m.) on your face and arms to boost immunity and mood (a bit more if you have darker skin or are well-tanned).
Just as important: listen to your body and rest more when needed. Allow normal fevers and colds to run their course while supporting your body with warmth, hydration, herbs, and sleep.
Final Thoughts: Aligning With the Season
Fall and winter don’t need to be seasons of burnout or depletion—they can be times of restoration. By slowing down, eating seasonally, and adding herbal support, you can build vitality that carries into the new year.
If you’d like deeper guidance, I offer massage therapy, bodywork, herbal consultations, and nutritional support here in Vista, CA. Together, we can create a seasonal wellness plan to help you feel grounded, nourished, and resilient.
Book a session today and give yourself the gift of balance this season.
My favorite herbal suppliers: