5 Ways to Support Your Nervous System This Fall
Every year around this time, my body seems to whisper the same thing: it’s time to slow down. Don’t get me wrong… I'm a girl from the coast who lives for sunshine and warmth and who absolutely dreads long Midwestern winters, negative temperatures, and ice scrapers on the whole. I often joke that I’m like a plant: I need sun, warmth, and water to thrive. But there’s something about the fall, as the air cools and the light softens, that feels like I have permission to pause and when it finally arrives, I am filled with a sense of relief.
When it’s warm and sunny, I feel an internal pull to be productive. I feel like I have to make the most of the long days of summer, whether that means catching up on house projects, yard work, or soaking up every ounce of pool time with my family. In August and September, I’m forced into a different kind of productivity dictated by getting back to the rhythm of school and the craziness of fall sports. I have become an expert at living out of my car and racing from work to the school pick up line, soccer practice, therapy, and beyond most days of the week. But by the time October rolls around, I can usually feel the effects of that pace. If I’m honest, right now I feel a little ragged and worn. My body is a little more tired and my system is stretched from months of doing too much. Do you ever feel like this too?
From a somatic perspective, this is our nervous system responding exactly as it should. Just like the natural world, our bodies need time to shift rhythms—to move from the outward energy of summer into the quieter, restorative pace of fall and winter. If you’ve been feeling that same pull toward rest or a sense of fatigue setting in, it might be your body’s way of inviting you to slow down and reorient.
As the seasons shift, it is normal for our nervous system to notice and to need a change of pace. Just like the natural world moves from the bright, outward energy of summer into the quieter, inward rhythm of fall, our bodies need to shift to a slower pace too. That fatigue or restlessness you might be noticing is not a flaw. It is your system signaling a need to recalibrate.
The good news is there are small, intentional ways to support your nervous system through this transition. These practices can help you feel more settled, present, and in tune with your body.
Here are five gentle ways to support your nervous system that can help your body settle into the slower, restorative rhythm that fall invites.
1. Honor the Impulse to Slow Down
As the days grow shorter and the pace of life changes, notice any internal cues to rest and honor them. Your body might be asking for more pauses, slower mornings, or a little extra downtime in the evening. In somatic work, honoring these impulses helps your nervous system complete cycles of activation and return to regulation. Even small moments of rest, like sitting quietly with a warm drink or taking a few conscious breaths, can make a big difference.
2. Support Your Body with Grounding Sensations
Autumn invites us to use sensory input to help our system feel safe and steady. Warm clothing, cozy blankets, and hot drinks provide comforting cues that tell your nervous system it is safe to settle in the here and now. Pay attention to what feels calming in your body. Even noticing the sensation of a warm mug in your hands or soft socks on your feet can help your system downshift.
3. Move and Seek Sunlight During the Day
Shorter days can affect mood, energy, and circadian rhythms. Gentle movement, like stretching or a brief walk outside, can help orient your nervous system and complete small activation cycles. Focus on small, mindful movement and notice how your body responds. Getting sunlight wherever possible can also help this transition. Taking an afternoon walk outside or spending a few minutes in the sun if it’s not too chilly can help to balance our circadian rhythms. If you’re prone to wintertime blues, starting a vitamin D supplement now can also support your mood and overall energy as we move into the time of year when we get less vitamin D from the sun.
4. Reduce Sensory Overload
The fall season often brings more stimulation—indoor noise, busy schedules, and visual clutter. Too much input can make the nervous system feel overwhelmed. Give yourself permission to reduce overstimulation whenever possible: dim lights in the evening, pause before moving to the next task, create screen-free time after dinner, or take short sensory breaks in your day. These small adjustments help the system reset and prepare for rest.
5. Build Restorative Rituals
Evening routines that encourage settling can help your body shift from activation to calm. Simple practices like gentle stretching, slow breathing, reading, journaling, or quiet reflection provide sensory cues that the nervous system is safe and can release tension. The key is consistency — even just a few minutes each evening can help your body learn to downshift naturally.
For those who want more structured support, the Rest + Restore Protocol is part of my broader Nervous System Support offerings, designed to help your system complete cycles of activation and rediscover calm.
A Few Final Thoughts
Just as the trees shed what they no longer need, our nervous system also benefits from moments and seasons of letting go. Letting go of tension, of being “on” all the time, of doing. This fall, may you listen to the quiet invitation of your body to slow, to breathe, and to feel the ground beneath you. Regulation is not about doing more. It is about finding safe enough to do less.
