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A Mindful Autumn: Harvest your Calm and Ease the Stress

As summer fades and we enter fall season, our environment undergoes a series of changes—shorter daylight hours, cooler temperatures, more demanding school or work schedules, and less leisure time outdoors. These external transitions may seem subtle, but they have measurable effects on our internal environment as well – our nervous system, mood, and overall resilience.

In this article, we’ll explore how seasonal changes can affect our nervous system – and more importantly – both innovative and natural ways to support your mind and body during seasonal transitions.

Our circadian rhythm—the body’s internal clock—is regulated largely by exposure to natural light.

The Seasonal Shift and Our Nervous System

1. Light Exposure and Circadian Rhythm

Our circadian rhythm—the body’s internal clock—is regulated largely by exposure to natural light. During fall, reduced daylight can delay the morning cortisol spike that helps us wake up and lower evening melatonin levels that prepare us for restful sleep. This disruption can leave us feeling groggy in the morning, wired at night, and emotionally off balance.

  • Less sunlight also means lower stimulation of the suprachiasmatic nucleus (SCN) in the brain, which controls hormone release, temperature regulation, and alertness.
  • For some people, this change contributes to seasonal affective disorder (SAD), characterized by low mood, increased fatigue, and anxiety.

2. Neurotransmitter Fluctuations

Sunlight exposure plays a role in serotonin production—a neurotransmitter that stabilizes mood and supports feelings of well-being.

  • Shorter days may mean reduced serotonin activity, making the nervous system more sensitive to stress.
  • At the same time, melatonin secretion patterns shift, sometimes leading to a mismatch between our biological rhythms and daily demands.

3. Autonomic Nervous System (ANS) Balance

The autonomic nervous system has two main branches: the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”). Seasonal changes can subtly shift this balance.

  • Cooler weather and reduced light can increase baseline sympathetic activity, keeping the body in a heightened state of alert.
  • This can manifest as muscle tension, shallow breathing, faster heart rate, and increased stress reactivity.

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Strategies to Maintain the Calm

Whether you’re feeling the subtle pull of seasonal change or navigating high stress demands, these strategies will help you enter fall feeling grounded, energized, and emotionally balanced.

1. Nutritional, Herbal and Botanical Allies

  • Magnesium-Rich Foods: Magnesium supports relaxation and healthy nerve function. Incorporate leafy greens, pumpkin seeds, almonds, and cacao into your meals.
  • Omega-3 Fatty Acids: Found in wild-caught salmon, sardines, chia seeds, and walnuts, Omega-3s may help regulate mood and reduce anxiety.
  • Balanced Blood Sugar: Fluctuations in blood sugar can worsen anxiety symptoms. Aim for meals rich in protein, healthy fats, and fiber.
  • Ashwagandha: This adaptogen may help lower cortisol and support stress resilience.
  • Chamomile: Known for its gentle calming effects; enjoy it as an evening tea.
  • Passionflower: Traditionally used for calming the mind and supporting restful sleep.

*Consult with your health care provider for your individual health.

2. Mind-Body Practices

  • Breathwork: Try “4-7-8 breathing” – inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4 cycles to activate your parasympathetic nervous system.
  • Mindfulness Meditation: Even 10 minutes daily can reduce stress reactivity and improve emotional regulation.
  • Yoga or Tai Chi: Combines gentle movement with breath control, helping to release physical tension.

3. Light & Nature Therapy

  • Morning Sunlight: Exposure to early daylight (at least 20-minutes, shortly after awakening) helps regulate circadian rhythm and serotonin production.
  • Forest Bathing: Spending time in green spaces can lower cortisol and reduce heart rate.
  • Full-Spectrum Light Therapy: For those sensitive to seasonal affective disorder (SAD), 20–30 minutes of daily use can be beneficial.

4. Advanced Integrative Therapies

  • Stellate Ganglion Block (SGB) for resetting the stress response in cases of chronic anxiety or PTSD.
    • Stress and trauma can “lock” the brain into overdrive, keeping the sympathetic nervous system stuck in fight-or-flight mode. The Stellate Ganglion Block (SGB) offers a reset by calming the overactive stress circuits that drive anxiety and PTSD.
  • Therapeutic Plasma Exchange (TPE) to reduce inflammation linked to mood disorders and fatigue.
    • TPE helps remove inflammatory signaling molecules, circulating autoantibodies, and toxic proteins that may impair mental clarity. Studies suggest that TPE can sharpen cognition, improve energy, and create a clearer mental landscape.
  • Nutrient IV Therapy for rapid replenishment of magnesium, B-vitamins, and amino acids that support neurotransmitter balance.
Strategies to Maintain the Calm
Exposure to early daylight (at least 20-minutes, shortly after awakening) helps regulate circadian rhythm and serotonin production.

Your Seasonal Reset

Fall is an opportunity to slow down, reset, and nourish both body and mind. Integrative approaches that combine nutrition, botanicals, mind-body practices, and advanced therapies can help you enter the season feeling grounded, clear, and resilient.

For more information on whole-body wellness or to schedule an appointment, contact us by email at info@anataramedicine.com or call (415) 345-0099, option 1.

Your Seasonal Reset

References:

  1. Lakhan, S. E., & Vieira, K. F. (2010). Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review. Nutrition Journal, 9 (1), 42.
  2. Lopresti, A. L., et al. (2019). A review of the effects of ashwagandha (Withania somnifera) on stress and anxiety. Journal of Alternative and Complementary Medicine, 25(6), 644–656.
  3. Grossman, P., et al. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35–43.
  4. Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere) in Japan. Environmental Health and Preventive Medicine, 15(1), 18–26.
  5. Golden, R. N., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: A systematic review and meta-analysis. American Journal of Psychiatry, 162(4), 656–662.
  6. Wehr, T. A. (2001). Photoperiodism in humans and other primates: Evidence and implications. Journal of Biological Rhythms, 16(4), 348–364.
  7. Lambert, G. W., et al. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840–1842.
  8. Wirz-Justice, A. (2006). Biological rhythm disturbances in mood disorders. International Clinical Psychopharmacology, 21(Suppl 1), S11–S15.
  9. Goldstein, D. S. (2013). Sympathetic nervous system and stress-related disorders. Annals of the New York Academy of Sciences, 1286(1), 83–97.
  10. Miller, A. H., & Raison, C. L. (2016). The role of inflammation in depression: From evolutionary imperative to modern treatment target. Nature Reviews Immunology, 16(1), 22–34.