September isSelf-Care Awareness Month, a gentle reminder that tending to our own needs is not indulgent — it’s essential. As you’ve heard the flight attendant say countless times, “Put your own oxygen mask on first.”
As the pace of life quickens after summer, it’s easy to place everyone else’s needs above our own. But as the maxim goes: We cannot fill another cup from our own empty vessel. Self-care isn’t just about booking a massage or getting a pedicure — although those are wonderful acts. It’s also about creating rhythms, making conscious choices, and aligning with what nourishes you. Here are three suggestions of how you can embrace self-care this month and beyond.
Self-Care Ideas To Try This Fall: Add Cozy Rituals, Protect Your Peace, and Get Outside More Often
1. Add Anchoring Rituals to Your Day to Make Self-Care Personal
When days get shorter and the air turns crisp, small rituals can make your days feel grounded and intentional.
What appeals to you? Maybe it’s a warm cup of tea before bed, lighting a candle while journaling, or listening to a calming playlist during your commute. These acts don’t just comfort you in the moment — they signal to your body and mind that you are safe, cared for, and worthy of rest.
Other ideas for cozy and nurturing self-care rituals include: adding night-time music to your wind-down routine, using scents to match your energy – like spritzing a room with sage spray or dabbing an essential oil on your risk to energize. You might consider outlawing the phone for the first hour every morning, or decide you’ll turn off all devices 2 hours before betime. Many people enjoy the ritual of a soothing bath weekly, even if they need to shower to save time during the week. And to make your physical and mental health a priority, try blocking out time now to meet with your therapist or doctor.
“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow.”
– DR. RYAN WOOD
NOTE: If you find that you’re experiencing a dip in your energy levels or you’re feeling burned out or foggy all the time from sleep disruption and you’re in your 50s, it could be due to menopause or andropause.
Learn more about hormone optimization and physician-assisted weight loss in our article “Mental Fatigue & MidLife Brain.” It’s not just about the scale—it’s about reducing inflammation, supporting your nervous system, and helping you feel strong, light, and in control again. Low testosterone or estrogen can mimic or worsen symptoms of depression, brain fog, or burnout. Get your hormones checked! A simple lab panel can offer clarity—and options.
2. Protect Your Peace! Make Plans in Advance for Self-Care
This seasonal step is about making sure your TIME aligns with your VALUES, not just your to-do list.
Even if you’re not parenting school-aged kids any longer or personally attending classes yourself, the month of September carries that ‘back-to-school’ energy — Everyone’s schedules tighten, expectations rise, and days just tend to feel busier. Among all the action, to protect your peace, we recommend setting boundaries early and carving out time for your self.
To do so, first take a closer look at what you’ve signed up for this season and then consciously choose to:
Leave some white space in your calendar
Say NO to commitments that drain you
Take time for daily meditation or walks in nature
Or simply make plans for intentional downtime
“Enhancing your self-care routine can be as simple as 5-minutes of meditation in the morning or stepping outside at lunchtimeto breathe in the change of seasons.”
– DR. RYAN WOOD
NOTE: Mental health and emotional fitness is an area of our health that some people overlook, focusing strictly on how their body feels. If you are suffering from any debilitating conditions that affect your mental and emotional well-being, please know that NW Regen offers compassionate care for painful mental trauma conditions. We are one of the northwest’s premier facilities for safe, effective relief for PTSD, PTSI, anxiety, insomnia, panic attacks, stress, and depression. You can learn more on our website, here. To further discuss therapies that may help you or a loved one, contact us directly.
3. Nature Connection: It’s Good for Your Body, Mind, and Spirit
September is a month of visible change — leaves shift color, harvests come in, and the fall equinox announces the balance of day and night. Spending time in nature this season can help you mirror that balance in your own life.
How often do you get outside once the summer sunshine leaves town and evenings become cool and dusk comes earlier?
Don’t cocoon too soon! With days shortening, it’s easy to spend too much time on the couch with Netflix or put in extra hours on the laptop, when what your body is really craving is fresh air and some movement. So, plan ahead – call a friend, have a standing play date or walking buddy to guarantee you get out into nature and breathe in the season’s offerings.
Try these ideas to add some more nature time to your self-care routine this fall:
Go for a walk to crunch leaves underfoot,
Visit a local farmers market to see what’s in season,
Add more orange foods and root vegetables to your diet,
Select an easy-to-access ‘sit spot’ you visit daily to meditate
Make the effort to get outside and notice the subtle shifts in light and air.
FUN TIP: Heighten your senses! Listen for the inner wisdom that bubbles up when you take time to be silent in nature.
“Find the time for self-care. It’s not selfish. In fact, it’s essential.”
– DR. RYAN WOOD
NOTE: If you do hit the trails or find that your morning walks cause old pains to flare up, don’t just live with it. Physical therapy and regenerative treatments can help you eradicate pain naturally, and give yourself an advantage. Trick knees, old injuries, and bothersome joints might just require some focused therapy or they could be signs of arthritis or degeneration.
Part of restoring your vitality could have to do with your weight—especially during andropause or menopause, when metabolism slows and fat distribution changes. At NW Regen, we don’t believe in one-size-fits-all diets or trendy shortcuts. Our medically-guided weight loss plans take into account your hormones, joint health, energy levels, and mental clarity.
Too often, mental fatigue gets brushed aside. Working with patients who want to live vital and active lives is our joy. And we believe midlife years should be full of clarity, connection, and confidence—not confusion or fatigue. If you’re noticing changes in your mood, memory, or motivation, this is the time to act— Call today and we’ll get you in for a check-up!
Keep It Simple: Make Time to Take Time for You
Self-care doesn’t have to be grand or time-consuming. It doesn’t require a gym membership or signing up for a class. This month, think about making small, consistent choices that replenish you. Start where you are, choose what feels nurturing.
The more you care for yourself, the more you can offer to the world. And the more fun you can experience!
Remember — a key act of self-care is to schedule your seasonal check-in with us at NW Regen. Get out your calendar and set up a time to consult with Dr. Wood about putting you (and your health) first. Request your appointment today >
