Gratitude Practice Series: Apples, Pumpkins & Squash, Oh My!

As the crisp air settles in and the days shorten, autumn arrives in Montana with its own kind of beauty. The sun sits lower in the sky this time of year, and the way its light reflects off the turning leaves feels softer, calmer, like the season itself is inviting us to slow down. For me, fall is more than just a change in weather; it’s a time to reconnect with comforting rituals and the natural rhythms that ground us. And in this season of gratitude, I find myself especially thankful for the small joys that autumn brings.

One of the simplest ways I celebrate fall is through its smells and flavors, which instantly bring a sense of comfort and nostalgia. Few things are more satisfying than sinking your teeth into a juicy apple. I’m partial to Pink Ladies, and honestly, I love apples so much I eat them every day, 365 days a year. It’s become something of a joke among friends and coworkers: if someone sees me rooting around in my purse around 10 a.m., they know I’m searching for my daily apple. Still, as much as I enjoy them year-round, apples are at their absolute best in the fall—fresh, cool, and just a little sweeter, like they’ve been waiting all year for this season too. And when I’m not snacking on the real thing, my farm apple pumpkin candle brings that same cozy autumn feeling into my home.

My love for apples is rivaled only by my affection for butternut squash. I adore all kinds of squash, but butternut holds a special place in my heart. I’ve carefully planned the next couple of months to make sure I get in all my favorite seasonal dishes. Blue cheese, butternut squash, and spinach quinoa salad is already in heavy rotation. Soon, it’ll be time for butternut squash mac and cheese. While I could eat these dishes any time of year, there’s something about fall that makes them feel just right.

The joy of autumn, and really all seasons, lies in the rituals we create around them. After an energetic summer spent soaking up every second of warmth and sunshine, I’m ready for a slower pace and more reflection. Research supports this intuitive shift: as the seasons change, so do we. Decreased sunlight in fall and winter can lower serotonin levels in the brain, a neurotransmitter that regulates mood. A 2005 study found that reduced daylight contributes to about 30% of mood fluctuations during these months. Other studies show that humans have evolved to respond physically and emotionally to seasonal changes, with hormones, energy levels, and even thought patterns shifting throughout the year. 

This is where embracing seasonal rituals becomes crucial. Engaging in activities that align with the season can help mitigate these effects. By creating intentional practices that honor these natural rhythms, we tap into ancient wisdom that supports a healthier state of mind. For instance, viewing winter as a time for coziness, reflection, and connection has been associated with lower rates of Seasonal Affective Disorder (SAD) and higher levels of well-being compared to those who dread the cold and darkness. So enjoying that pumpkin-spiced latte isn’t just a cliché seasonal treat. Embracing the coziness that comes with it actually supports your mental health and overall sense of well-being.

Of course, not everything about the season goes according to plan. Rituals provide structure and predictability, which can be especially grounding during times of change, but they also help us laugh at life’s surprises. In my excitement to embrace autumn fully, I decided to try growing butternut squash in my garden for the first time. I pictured golden, nutty squash ready for all my favorite recipes. But instead, I ended up with a bumper crop of cucumbers! It was unexpected, a little funny, and a perfect reminder that the joys of the season aren’t always predictable, but they’re always worth celebrating.

Whether it’s sharing stories at hunting camp, baking a favorite seasonal recipe, going for a horseback ride among the turning leaves, or enjoying a warm drink by the fire, these small rituals help us navigate life’s uncertainties and foster a sense of belonging and continuity. If you’re already dreading the snowy days ahead, focus on the seasonal traditions that bring you joy—savoring good food, time outdoors, or moments with friends and family. Intentionally creating these small rituals can shift your mindset, helping you embrace the season rather than just endure it.

As I reflect on the changing season, I’m filled with gratitude for the rituals that bring comfort and for the unexpected moments that add joy. Autumn is a time to slow down, savor the flavors, and appreciate the rhythms that connect us to the world around us.

How about you? What rituals or unexpected joys do you embrace as the season changes? I’d love to hear how you celebrate autumn’s arrival.

This post is part of a monthly series on gratitude practice and appreciation of simple things in life. Click the "Gratitude" tab above to read other entries or here to learn more about Leah and Sage Behavioral Health.

1. Asteroid Health. (2024). The role of rituals in supporting mental health. https://www.asteroidhealth.com/blog/the-role-of-rituals-in-supporting-mental-health?utm_source=chatgpt.com

2. National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder?utm_source=chatgpt.com

3. Partonen, T., & Lönnqvist, J. (2005). Seasonal affective disorder. The Lancet, 366(9482), 1427–1435. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2802%2911737-5/fulltext?utm_source=chatgpt.com

4. UNC Health. (2023). 3 ways holiday traditions can improve mental health. https://healthtalk.unchealthcare.org/3-ways-holiday-traditions-can-improve-mental-health/?utm_source=chatgpt.com