Embracing the Quiet: Rest and Reflection in the Changing Seasons

As the seasons change, many people experience an unsettled feeling—almost a sense of loss. The days grow shorter, and there’s often a pull to turn inward, sparking nostalgia and reflection. For some, this shift can bring about anxiety, fatigue, or even depressive symptoms.

In many cultures, this period of rest and introspection is embraced. Rosh Hashanah, the Jewish New Year, is a time for deep reflection, inviting individuals to review their actions from the past year and pursue personal and spiritual growth. Similarly, the Mid-Autumn Festival, celebrated in many Asian cultures, focuses on acknowledging the passage of time and celebrating nature. In Denmark, the concept of hygge (pronounced hoo-gah) epitomizes the essence of rest, encouraging people to slow down, spend time with loved ones, or simply enjoy life’s quieter moments. Hygge is about “taking time away from the daily rush to relax and enjoy life’s pleasures—either alone or with others.¹“

In the U.S., however, the pace often feels different. Even as the sun sets earlier, the to-do lists remain long, and the expectation to keep moving forward doesn’t change. Despite our biology urging us to slow down, we are conditioned to maintain the same hectic pace. This can feel overwhelming. But perhaps this season, you can embrace a bit of the serenity that our ancestors found in the cold.

Tips for Embracing the Season:

Get Outside:

• • Vitamin D: Many of the emotional and physical shifts we feel are tied to reduced sunlight, leading to lower Vitamin D levels. This vitamin plays a vital role in supporting cardiovascular health, bone strength, and immune function. Over the counter and prescription supplements are available, but it is best to have your levels checked first as too much Vitamin D can be dangerous as well.

• • Circadian Rhythm: Exposure to natural light regulates your circadian rhythm, which governs sleep and wake cycles. Natural light suppresses melatonin (the sleep hormone), helping your body feel alert and energized during the day.

Get More Sleep:

• • As the sun sets earlier, your body naturally begins producing melatonin earlier in the evening. This is a normal response, though we often disrupt it with artificial lighting, especially from screens. This interference can lead to poor sleep, fatigue, and weaken your immune system. Embrace the longer nights by prioritizing rest and maintaining a healthy sleep routine.

Move Your Body:

• • Exercise is a great way to boost energy, support your metabolism, and keep your immune system strong. You don’t need to spend hours at the gym—a simple walk around the neighborhood or a short yoga session can do wonders. Aim for 30 minutes of activity a day, but remember, even small efforts help.

Eat Seasonally:

• • Autumn is the perfect time to nourish your body with seasonal foods like apples, pumpkins, and hearty soups. These warm, comforting foods are not only delicious but also support gut health, which is linked to improved immunity and mental health.

Practice Hygge:

• • Take a cue from the Danes and create a cozy, restful atmosphere at home. Dim the lights, put on some calming music, brew a pot of tea, and wrap yourself in a fuzzy blanket. Enjoy the moment. Invite friends over for a simple gathering, read a good book, or reconnect with an old friend. Hygge is about finding comfort and warmth in everyday moments.