Anxiety & The Seasons: Why Autumn Can Trigger Anxiety and Panic
As the air cools and the leaves begin to change, many people feel a subtle shift in mood and energy (or perhaps not so subtle!). For some, autumn is a favorite season filled with cozy sweaters, crisp mornings, and the beauty of changing colors. But for many of us, this time of year can also stir up an increase in anxiety. If your body feels unsettled or your mind races more in the fall, know that you’re not alone.
Why Autumn Feels Different
The transition from summer to autumn brings with it several changes that can affect both the body and mind:
1. Shorter Days and Less Sunlight With daylight fading earlier, our bodies naturally produce more melatonin, the hormone that regulates sleep. While helpful at night, higher levels of melatonin during the day can leave you feeling groggy or low in energy. Less sunlight exposure also means a dip in serotonin, which can play a role in anxiety and mood changes.
2. Shifts in Routine For students, parents, and teachers, fall often means the start of a new school year. Even for adults not tied to an academic calendar, there can still be an internal sense of “back to business” as schedules tighten and expectations rise. These changes in routine can bring structure, stress and a subtle loss of freedom from flexibility and spontaneity.
3. The Body’s Sensitivity to Change Humans are naturally responsive to seasonal cycles. Temperature drops, dry air, and even the sound of leaves crunching underfoot can trigger subtle reminders of transition. For someone already managing anxiety, these sensory shifts can feel overwhelming.
Grounding-in-Nature: A Guide for Autumn
The good news is that autumn can also be a deeply supportive season when approached with intention. Nature itself offers calming practices if we slow down enough to notice. Here are some gentle grounding strategies you can try:
1. Leaf Breathing Exercise Pick up a fallen leaf and trace its outline with your finger. As you move along one side of the leaf, take a slow breath in. As you move down the other side, exhale fully. This simple, tactile practice helps bring focus back to your body and the present moment.
2. Walking Mindfully on Crisp Days Instead of rushing from one place to the next, take a short walk and pay attention to your senses. Notice the colors of the leaves, the sound of them underfoot, and the feel of the cool air on your skin. Naming each sensation in your mind can reduce spiraling thoughts. Try to avoid listening to music or podcasts for this one.
3. Ground Through Warmth As temperatures dip, wrapping yourself in a blanket or sipping a hot drink can be more than just comfort, it’s actually a grounding tool. Warmth signals safety to the nervous system and can thus help calm anxiety. Apple cider anyone?
4. Keep Light in Your Day If shorter daylight hours impact your mood, try to get outside during the brightest part of the day. Opening blinds first thing in the morning, sitting near windows, or even using a light therapy lamp can help balance the effects of fading sunlight.
5. Create Small Rituals Autumn can be a time for intentional slowing down. Light a candle in the evening, journal for five minutes before bed, or prepare a favorite seasonal recipe. Rituals provide a sense of stability and predictability when the outside world feels in transition. You can even create or identify existing year-long rituals that you can bring from one season to the next signify as a transitional object, anchor or a sense that not everything is completely changing on you.
When Support Is Needed
For some, seasonal changes bring more than just temporary stress in that they can trigger significant anxiety or low mood that impacts daily life. If you notice yourself struggling to manage the intensity of your thoughts or emotions, reaching out for support can make a difference. Talking with a therapist can help you explore patterns, learn coping tools, and feel less alone in navigating seasonal shifts.