Autumn Anxiety: Causes, Symptoms and Ways to Beat the Fall Blues

The days are getting shorter, and the sun is growing dimmer. It is no wonder that many people are starting to feel the autumn blues. Here is a look at this specific type of challenge, as well as tips to combat it.

Understanding the Causes of Autumn Anxiety

Autumn anxiety is the term used to describe the tendency of some people to feel anxious or blue during the fall season. Most people do not realize how common this type of anxiety is and that it tends to recur every year at the same time.

There are several symptoms of autumn anxiety, including excessive worry, depression, low mood, fatigue, irritability, and loss of interest in things that used to bring you joy.

The natural reduction of sunlight that happens this time of the year causes serotonin levels to drop. This feel-good hormone controls moods, appetite, and sleep cycles. As serotonin drops, melatonin rises. The jump in melatonin is responsible for general sleepiness and lethargy.

In addition, the reduced sunlight exposure translates to lower vitamin D levels in the body. A lack of this nutrient has been linked to higher levels of depression.

While many people are familiar with seasonal affective disorder (SAD) that comes on during the winter, autumn anxiety is not as widely recognized. Experts note that autumn anxiety is often just an anticipatory reaction to SAD lurking in the months ahead. Likewise, some sufferers report feeling anxious about going back to school and the other major life transitions that happen in September.

It is not unusual for overly anxious people to struggle with transitions. Regardless of whether this is a change in a work schedule, returning to school, or any other major change, those prone to anxiety may experience difficulties during this time of transition.

The end of the summer is also sad for people if they feel the last few months did not live up to their expectations. This regret manifests itself in a general blue feeling once the summer is over. Conversely, some people experience autumn anxiety if they had a great summer and they are simply sad that it is over.

Lastly, the upcoming holiday season is also often a source of anxiety and stress. If you associate the fall season with the impending craziness of the holidays, it is not surprising that you might struggle. This is particularly true if you feel guilty that you should be looking forward to the holidays.

Tools for Managing Autumn Anxiety

Although you cannot control all of your feelings, there are steps that you can take to help to manage autumn anxiety. The first step is being purposeful about spending more time outside. Getting outside in the early morning light is a natural mood booster that can beat off fatigue and help you feel more energized throughout the day.

A light box can be helpful if you live in a place that becomes dark in a hurry. This bright lamp that puts out artificial light is designed to be used for about 30 minutes a day.

As with all types of anxiety and stress, a regular exercise routine is some of the best medicine for your mental health. Autumn is typically a beautiful time of the year to get outside and enjoy the wonder of Mother Nature. Take advantage of the moderate temperatures and vibrant fall colors to go for long walks or bike rides.

This is also a good season to join a gym and get into the habit of indoor exercise as the winter approaches. Research is clear: exercise helps treat a variety of mental health challenges and serves as a natural mood booster.

Instead of looking at autumn as the precursor to the long and dark winter, try to reframe your mindset to recognize the beauty of the season. For example, rather than focusing on the impending cold, think about how cozy it is to get under a blanket and watch a Halloween movie or bake an apple pie.

Changing your environment to reflect the season is a good way to embrace the change. Adding warm blankets and lighting a pumpkin candle are fun ways to update your living space to lean into the beauty of this time of the year.

Do not be hesitant to seek out professional help if you feel as if the anxiety is impacting your everyday life. Medicines and therapy have both been shown to be effective in treating anxiety, regardless of whether it is a year-round challenge or something that just pops up in the fall.

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