Autumn is not just a season of change—it is practically an invitation to reset. The air gets brisk, days grow shorter, and suddenly, porches are dotted with pumpkins while the scent of cinnamon fills the stores. For some, there is something comforting about the crunch of leaves and a warm mug in your hands.
But if we are being honest, Fall can also be a mixed bag. The longer nights, the holiday build-up, and all those social gatherings (some which may not be recovery-friendly) can feel overwhelming. Recovery, in its own way, mirrors this season: it asks us to let go, adapt, and plant new seeds for what is next. And while Halloween might be all about ghosts and shadows, your recovery journey can be cozy, bright, and even joyful. Like autumn, recovery is about transformation—finding comfort in change, building warmth
through connection, and holding onto hope for new beginnings.
Letting Go Like Leaves
One of the things about Fall that I love is watching the leaves change their color and the trees releasing them. No drama, just trust—knowing rest is part of the process. Recovery asks us to do something similar: gently release old habits, internal dialogue, or stories that no longer fit or serve us. Letting go is not about loss; it is about making space for something new.
Here are a few autumn themed reflection prompts to consider trying:
- What is one small comfort you can invite into your daily routine this fall?
- Is there a belief or expectation you are ready to release, like trees shed their leaves?
- How might you celebrate your progress, even if it feels subtle or slow?
- What does “rest” look like for you this season, and how can you honor it?
- Who can you connect with to share warmth and encouragement on chilly days?
Try jotting your thoughts down and releasing them—maybe toss them in the trash, shred them, or bury them as a promise to your future self.
Cozy Traditions That Soothe the Spirit
Fall feels like comfort for some—warm drinks, glowing candles, time in nature, and cozy spices and scents everywhere you turn. In recovery, you get to reinvent these traditions so they feel good for you and authentic to you.
Candlelight Evenings
As sunlight fades, lean into the glow:
- Light a candle, or turn on an LED candle, at dusk and name one thing you are grateful for.
- Use twinkle lights to cozy up your space.
- Try a “letting go” candle: as it melts, imagine stress melting away, too.
Mindful Pumpkin Time
Carve or paint pumpkins for creative fun. No need for perfection—just play. Try roasting pumpkin seeds or making them a symbol of your resilience through the season.
Autumn Foods
Enjoy simple, nourishing foods: baked apples, butternut squash soup, or roasted veggies. When you eat, slow down and notice every flavor—a little act of self-care, wellbeing, and mindfulness.
Connection as Harvest
Think of Fall as harvest time—a perfect opportunity to gather with your people. In recovery, these connection are what help us through the good times and the challenging ones.
Here are some ways to bring folks together:
- Movie nights with popcorn and cider
- Pumpkin patch or orchard trips for fresh air and fun
- A gratitude jar: add a note each day and read them as you need to or want to
- Host a potluck with everyone’s favorite cozy dish—keep it alcohol-free and welcoming
- Bonfire or backyard firepit: share stories, roast marshmallows, enjoy the glow
Finding Light in the Darkness
Shorter days can be tough. Instead of fighting the dark, bring your own light:
- Get outside early to soak up daylight
- Fill your space with candles, warm lighting, or twinkle lights
- Check in with a friend, join a support meeting, or listen to uplifting podcasts in the evenings
- Consider game nights at home or virtually with friends and family
- Build a playlist of your favorite cozy or calming songs
Fall-Specific Self-Care
Part of the recovery journey is nurturing your overall well being. Fall is a great time to lean into self-care:
- Movement: rake leaves, take “leaf-watching” walks, or try restorative yoga
- Get creative: make a collage, knit something, learn a new hobby or skill, or do a seasonal craft
- Practice boundaries for holiday gatherings: bring your own alcohol-free drinks and your favorite responses – “No thanks, I’m good!”
- Honor rest: take naps, go to bed earlier, do a digital sunset (turning off the phone at least 30 minutes before bed), and let yourself slow down
- Try mindful rituals, like a gratitude pause before meals or wrapping up in a blanket at bedtime with a gentle affirmation: “I am safe. I am healing. I am enough.”
Resources for the Journey
Remember, you do not have to do this alone. Keep these resources close:
- SAMHSA’s National Helpline: 1-800-662-HELP (4357)
- 988 Suicide & Crisis Lifeline: 24/7 support by calling or texting 988
- Local and online recovery groups: AA, NA, SMART Recovery, Celebrate Recovery, campus groups
- Podcasts like Real Life Unplugged (Spotify, Amazon Music, Audible, iHeart Radio)
- Integrated Wellbeing Consulting’s Virtual Recovery Toolkit
Final Reflection: Harvesting Hope
Recovery is a time to gather what nourishes you, let go of what you do not need, and plant seeds for what is ahead. This season, sip some apple cider, marvel at the leaves, light a candle at dusk, and remind yourself: recovery is brave, gentle, and deeply human. You are not alone on your journey.
Find some fun Fall recipes mentioned above here!
Published September 25, 2025. By Katherine Melton, MPH, MCHES; Owner of Integrated Wellbeing Consulting.