Autumn anxiety refers to an annual increase in anxiety that some people begin to feel during the fall months. Both seasonal and personal changes may trigger higher stress levels and low moods, making this a challenging transition period. While many people have heard of the “winter blues,” autumn anxiety can bring on feelings of uneasiness, worry and stress in the months leading up to winter.
In this post, we will explore what autumn anxiety is, and how to combat it.
Why Does Autumn Anxiety Happen?
According to the Mayo Clinic, reduced sunlight can cause your body to experience a drop in serotonin. This important hormone affects your mood. The change in season can also lead your body to encounter an increase in the hormone melatonin, which can impact your sleep patterns. In addition to hormone shifts, behavior changes are at play. As the weather gets cooler and darker, you are less likely to spend time outdoors and exercise. You may also be adjusting to new routines (e.g., going back to school) and a busier schedule (e.g., attending holiday gatherings) during this time of year.
It’s important to know how autumn anxiety can present itself, so consider these common symptoms:
- Depression or low mood
- Excessive worry
- Irritability
- Sleepiness and fatigue
- Loss of interest in everyday activities
Fighting Back Against Autumn Anxiety
First, it’s crucial to recognize any seasonal dips in your mood. Once you’ve identified these changes, consider implementing the following mood-boosting strategies:
- Exercise regularly. While daily movement is ideal, strive for 150 minutes of moderate-intensity physical activity each week. Not only is it good for your physical health, but experts also recommend exercise since it can help elevate your mood. The fall season may force you to start moving your workouts indoors, so consider fun ways to incorporate movement. If at home, you could walk or run on a treadmill, ride a stationary bike or cue up a virtual workout. Fitness clubs, studios and gyms are also popular choices.
- Spend time in nature. As the days get shorter and the temperatures become colder, prioritize spending some time outside on a regular basis, even if it’s only for 5-10 minutes. Activities such as hiking, sports and yardwork can also allow you to spend some time outdoors.
- Get more light. It’s paramount to make the most of the available sunlight, so try to wake up early to enjoy the morning sunshine. Additionally, take breaks throughout the day to get outside and enjoy the daylight.
- Shift your mindset. Fall can bring negative experiences if you focus on losing sunlight or dropping temperatures. Instead of focusing on how you will be indoors more often, think of it as getting to be cozy inside. Warm blankets and soothing candles can help set a positive mood, as can seasonal cooking and baking. Further, starting a new hobby or routine in the fall can help you realize that change isn’t necessarily bad.
Summary
If you’re feeling down or anxious during autumn, treat yourself with kindness and work on ways to improve your mood and embrace the season. While natural mood boosters are a good first step in taking care of your body and mind, it’s also best to seek help from a licensed mental health professional. Overwhelming feelings may be more than autumn anxiety and require additional support.
Contact a doctor or mental health professional for more information on improving your mindfulness. If you’re concerned about your mental health, contact the Substance Abuse and Mental Health Services Administration’s National Helpline by calling 800-662-HELP (4357).
