Body-Mind-Spirit Self-Care in Autumn

In Traditional Chinese Medicine (TCM), the universe is organized into five elements, which you can think of as different energy patterns or manifestations of Yin and Yang. Each element corresponds to a particular season and a paired organ system in the body. The season of autumn is most impacted by the Metal element. Regarding Yin and Yang, autumn transitions from the most Yang (summer) to the most Yin (winter), and Yin rises throughout the season.

In TCM, the Metal element connects with the lung, large intestine organ systems, skin, and nose. What do these body parts all have in common? They are all important interfaces between the insides of our bodies and the external world. When these systems work well, we can create a healthy exchange with the environment, filter the air we breathe, get rid of toxins and waste, build strong immunity, and maintain appropriate boundaries.

TCM Associations

• Element: Metal
• Organ Systems: Lung and Large Intestine
• Season: Autumn
• Opens to the: Nose
• Pathogen: Dryness
• Emotion: Sadness
• Virtue: Courage

Physical Health

Physical conditions especially affected by an imbalance in the mental system include asthma, allergies, eczema, constipation, neck and shoulder tension, and chest tightness.

Dryness in this season makes it harder for the lung and large intestine systems to work well, so staying hydrated is important. Drink extra water! Warm water is easier on your system than cold water, especially as it gets colder outside.

Consider using a humidifier in your room if it’s especially dry or if you have a stuffy nose. Saline sprays or nasal irrigation systems (such as a Neti pot) are also helpful in clearing your nose and sinuses. This improves the filtering and immune function in the upper respiratory tract to help prevent catching a cold or illness.

Keep your skin and nasal passages moisturized. You can use oils such as jojoba oil, sesame oil, or coconut oil. Breathwork and other vocal practices—like singing, humming, and chanting—are great for supporting your lungs, boosting your confidence, and improving both physical and mental health.

Diet

In this season, you may want to add more fiber- and moisture-rich foods like pumpkins, white mountain yams, turnips, chicken soup, sesame, rice, porridge, mushrooms, pears, bananas, apples, grapefruit, and pineapples. You can also add some spicy and pungent foods in moderation, like ginger, cilantro, onions, garlic, horseradish, chives, cinnamon, and pepper.

Practices for Body Health

• Stay well hydrated
• Use a humidifier if needed
• Cleanse your nose with a Neti Pot or saline spray
• Keep well moisturized
• Practice breathwork and vocal practices

Emotional and Mental Health

On an emotional level, the mental system is also responsible for letting go of what we no longer need. This includes old hurts, grudges, habits, and limiting beliefs. When we are sad and grieving, this can make it even harder to let go. Holding on tight brings our energy inward and might make us more withdrawn or reactive, which results in tension in the chest and shoulders.

It might seem simple, but the most natural way to process our sadness and grief is through tears—though we often train ourselves not to cry due to feelings of shame or to appear strong. It’s important, however, to allow ourselves to feel and process our emotions so they can move through us rather than stay stuck.

Creative outlets are a fantastic way to transform the energy of our emotions into art, music, poetry, stories, and more. You can watch my “Six Healing Sounds” video for a practice to process emotions through simple sounds. Telling yourself positive affirmations can also help rewire stuck thought patterns and limiting beliefs to shift your mindset and reality. For some, journaling prompts are helpful to get started with these reflections.

If you’re feeling down, it can be really helpful, and even empowering, to ask for help and talk with someone you trust about what you are going through. A mental health therapist or counselor can provide you further guidance and strategies.

Practices for Mental Health

• Creative outlets: music, creative writing, poetry, art, theater, dance
• “Six Healing Sounds”: Here’s the link to my previous blog post containing the article and the video. Here is the link for the video only.
• Positive affirmations
• Journaling and narrative writing
• Counseling and therapy, talking to a friend or family member

Energetic Principles

The virtue of the Metal element is courage. It is the courage to know when to stand up and protect yourself, when to be flexible, what is right from wrong, and how to forgive. The Metal element also provides structure and order in our lives.

To strengthen this, practice routines that help you feel organized, like a bedtime routine at roughly the same time every night. Try de-cluttering and organizing your things and developing strategies to stay organized. However, if this organizing principle is too strong, you can get too rigid and stuck in your ways. If this is the case, practice playing with your boundaries and challenging yourself to small changes.

Practicing intentional movement linked with breath is a great way to connect the body and mind and become more aware of the state of your energy. You can learn to draw in energy from all around you and shield yourself from harmful energy, to let go of acquired energy you no longer need, and to strengthen and store your internal power. Click here to go to the video portion of this post and try this quick Qigong routine that is great to do in autumn or anytime:

Qigong Flow

• Drawing down the heavens
• Shaking the tree
• Lung meridian flow
• Protection cross

Affirmations

• I am protected.
• I create healthy boundaries.
• I have a strong immune system.
• I have the courage to forgive.
• I let go of what I don’t need to make space for new growth.
• I am inspired.
• I am organized.

Reflections

1. Which affirmation resonated the most with you? Or create your own!
2. What are you holding on to that you no longer need? This can be physical things, old habits or patterns, relationships, grudges, worries, or anything that comes to mind.
3. Imagine letting go of your answer to the above question. How does it feel? Are there steps you can take to move toward that goal?
4. What does courage mean to you?
5. What inspires you?

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