20 Fall Activities to Calm Anxiety

Alright, let’s be real for a moment. Every time fall rolls around, half of us are ecstatically diving into pumpkin-flavored everything, while the other half is just trying to remember where they stashed those cozy sweaters from last year.

But amidst the aroma of cinnamon candles and the endless debates on the best Halloween candy (we can all agree it’s not candy corn), there’s a serene vibe to the season that’s easy to miss. And I’m not just talking about the calming sound of stepping on crispy leaves.

This blog is your guide to 25 approachable activities to help harness that autumn calm, even if your idea of 'me-time' recently was just five uninterrupted minutes with your favorite show... So, whether you're sipping cider or still searching for that elusive sweater, let's dive into some fall-ish together.

1. Apple Picking

Connect with nature and break from urban hustle.

Benefit: Nature's rhythm can reset our stressed minds, making us feel more grounded.

2. Forest Bathing

Originating from the Japanese practice of "Shinrin-Yoku", forest bathing is more than just a simple walk in the woods.

It's about fully immersing oneself in the natural environment, letting the calming greenery, the rustling of leaves, and the distant chirping of birds wash over you. Slow down, take a deep breath, and let the forest's therapeutic beauty envelope your senses.

Benefit: This deep connection with nature not only reduces cortisol levels but also rejuvenates the mind and spirit, grounding us in the present moment.

3. Seasonal Gardening

Tend to plants or prepare beds for winter.

Benefit: The repetitive, mindful task redirects focus and cultivates patience.

4. Falling Leaves Meditation

As the leaves take their time descending, let your thoughts do the same. Find a quiet spot amidst the autumn foliage, and focus on the gentle descent of leaves, using this as your anchor to the present moment.

Feel free to include the other senses into your practice- the crisp air, the clear sky, the coziness of your sweater…

Benefit: This specific meditation not only brings you into the present moment but also connects you deeply with the very essence of fall, amping up its calming effects on the mind.

5. Campfires

Gather around a warm campfire on a crisp fall evening, feeling the heat against your skin while watching the flames flicker and weave their ever-changing dance.

The hypnotic movements, combined with the soothing sounds of crackling wood, offer a moment to truly disconnect. Embrace the stories, songs, or even the comfy silences that these fireside gatherings naturally bring.

Benefit: Focusing on the fire’s simplicity can be meditative, giving the mind a welcome pause.

6. Aromatherapy

As the fall season envelops us, it's the perfect time to enhance our spaces with fragrances that echo nature's tranquility. Think of scents like cedarwood, which not only capture the essence of woodsy walks but also have been lauded for their calming properties.

By introducing these aromas into your space, either through candles, essential oils, or incense, you can create a comforting, sensory experience that transcends the ordinary.

Benefit: While our sense of smell is often underrated, certain fragrances can profoundly impact our mood, play around with different scents and see what hits home for you.

7. Baking Sessions

Dive into the aromatic world of fall flavors. Pumpkin muffins, apple pie, cinnamon-spiced cookies — the options are endless.

Benefit: The tactile experience of baking not only grounds us in the moment but also culminates in tasty rewards, satisfying both the soul and the palate.

8. Knitting , Crocheting or Embroidery

Embrace the soft, gentle rhythms of crafting this fall. Whether it's the repetitive motions of knitting, the delicate precision of embroidery, or the creative flair of crocheting, each stitch you make is a step away from the clamor of the outside world.

It's a chance to create something beautiful and tangible, where you can literally see your progress as your work grows, stitch by stitch.

Benefit: Engaging in these crafting activities is not just a pleasant pastime. The repetitive movements involved can actually guide you into a peaceful state of flow, where anxious and scattered thoughts are replaced by a calm, focused awareness.

It's a blend of mindfulness and creativity. As you dive into each stitch, you're subtly unhooking from anxiety, allowing yourself to relax and enjoy the process 👍

9. Scenic Drives to Hiking Havens

Set out on a drive where the journey is as rewarding as the destination. As you meander through roads framed by trees showcasing their autumnal hues, let the vibrant reds, oranges, and yellows captivate your senses. And if the mood strikes, why not pull over for a spontaneous hike?

Discovering a trail, breathing in the crisp fall air, and reaching a viewpoint can feel like an added bonus to your scenic adventure.

Benefit: Exploring new landscapes not only offers a visual feast but also gives our minds a break from the routine. The combination of a calming drive and an invigorating hike can help to reset our mental space, allowing us to momentarily detach from everyday worries.

10. Herbal Teas

As the days grow shorter and the air crisper, there's nothing quite like wrapping your hands around a steaming mug of herbal tea. Dive deep into the flavors of chamomile, peppermint, or spiced apple.

Each sip is an invitation to slow down and savor the warmth, offering a small escape from the brisk outside world.

Benefit: Herbal teas not only provide a sensory experience but many have natural properties that can promote relaxation and well-being.

11. Outdoor Stretching or Yoga

Got a mat and a bit of free time? Take your stretching or yoga routine outside this fall. You don't have to be a yoga expert to appreciate the change in environment. Just a few minutes outside can boost your mood and break the monotony.

Benefit: Physical activity, even mild stretching, releases anxiety-reducing chemicals.

12. Evening Candle Ritual

Let's be honest, sometimes we need a simple pause in our hustle and bustle. Trade the glare of your phone for the soft glow of a candle, even if just for a few minutes.

Benefit: It's not just about ambiance; the gentle light and momentary pause can genuinely help recalibrate your senses, inviting a touch of calm into your evening..

13. Farmers’ Market Mornings

Select fresh, seasonal delights and enjoy the calming atmosphere.

Benefit: Engaging with community and fresh produce can elevate mood and offer sensory pleasure.

14. Documentary Nights

Sometimes, you just want to explore the world without leaving the comfort of your couch, and that's totally fine. Queue up a nature documentary, grab your favorite snacks, and dive into the wonders of our planet.

Whether it's witnessing the majestic migration patterns of birds, the mesmerizing underwater life, or understanding the secrets of distant galaxies, there's always something new to learn and marvel at.

Benefit: Watching educational content, especially nature documentaries, is like a mini mental vacation. It redirects your focus from daily stresses and immerses you in stories and visuals that can inspire awe. This kind of cognitive shift not only entertains but provides a break for the mind, allowing for relaxation and a renewed perspective.

15. Craft Workshops

Dive into hands-on learning and connect with others.

Benefit: Mastering a new skill provides a sense of accomplishment, countering feelings of inadequacy.

16. Photography Walks

So, while most of us aren't exactly professional photographers, who can resist the allure of autumn's vibrant palette? With each step outdoors, there's an invitation to capture the fleeting moments of the season: the contrast of crimson leaves against a clear blue sky, or that perfect sunbeam filtering through the canopy.

It's a chance to play, observe, and appreciate.

Benefit: Beyond just getting some stellar shots for your memory bank, the act of photography encourages mindfulness and a fresh appreciation for the simple wonders around us.

17. Write Letters

In this digital age, there's something undeniably special about penning a handwritten letter. It's a nostalgic nod to simpler times and a personal touch that text messages just can't replicate.

Whether it's a note to a faraway friend, a thank-you card, or simply journaling for yourself, the act of putting words on paper is both therapeutic and heartfelt.

Benefit: Beyond the joy of receiving or crafting a tangible message, the process of expressive writing can help us process emotions, clarify feelings, and provide a tangible means of connection in a sometimes disconnected world.

18. Cooking Classes

Ever found yourself stuck in a cooking rut, making the same dishes on repeat? Fall is the perfect time to expand your culinary horizons. Sign up for a class that dives into autumnal flavors or explore global cuisines that you've always been curious about. Whether it's mastering the art of a hearty stew or crafting delicate pastries, there's a whole world of flavors waiting to be discovered.

Benefit: Group learning can foster a sense of community and belonging, reducing feelings of isolation.

19. Museums and Galleries

Engage with art and history. Benefit: Immersion in art stimulates positive brain activity and offers a refreshing perspective.

20. Stargazing

As the temperatures drop and skies clear, there’s an open invitation to lay on the grass and become a casual observer of the universe. You don't need to be an astrophysicist to appreciate the dance of the stars; just a bit of curiosity. After all, everyone’s got to start somewhere, right?

Benefit: Taking the time to stargaze can provide perspective, reduce feelings of stress, and foster a sense of wonder and curiosity about the cosmos.

Tapping Into the Natural Anxiety Relief of Fall

In the era of constant notifications and never-ending to-do lists, nature's subtle remedies might seem a bit old school. But there's a reason they've stood the test of time. Fall presents a unique opportunity with its crisp air and vibrant hues to test out some of these age-old methods for easing our minds.

Dabbling in a few of these activities might just surprise you. Think of it as giving tradition a nod and seeing if it still holds up. After all, a moment of peace here and there can make all the difference 🍂

Hey, I'm Ellie, a Baltimore therapist helping women with anxiety and couples with communication and connection.

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Sources

• Nature and Restoration: Kaplan, R. (1989). The experience of nature: A psychological perspective. CUP Archive; Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9-17.

• Physical Activity and Well-being: Babyak, M., Blumenthal, J. A., Herman, S., et al. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62(5), 633-638.

• Creativity and Mental Health: Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row; Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263.

• Mindfulness and Meditation: Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte Press.

• Writing and Emotional Release: Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.

• Social Connections and Health: Seeman, T. E. (2000). Health promoting effects of friends and family on health outcomes in older adults. American Journal of Health Promotion, 14(6), 362-370.

• Aromatherapy: Tisserand, R., & Balacs, T. (1995). Essential oil safety: A guide for health care professionals. Churchill Livingstone.