From Cozy to Crazy: Understanding and Managing Autumn Anxiety

Ah, autumn—the season of cozy sweaters, crunchy leaves, and everything pumpkin spice. Having worked at Starbucks for a few years, I can tell you that Pumpkin Spice season is practically a national holiday. People eagerly anticipate that first latte, and it’s easy to see why. With cooler air, vibrant colors, and the promise of apple picking and Halloween, it’s no wonder 41% of Americans rate fall as their favorite time of year.

But let’s be real, autumn can also be overwhelming. The back-to-school rush and Halloween candy appearing in stores in August can make it feel like the year is racing to the finish line, leaving you feeling behind before autumn even starts.

As the summer sun fades and cool air rolls in, many of us notice a subtle shift—not just in the weather, but in how we feel. Maybe you’ve felt it too: a nagging sense of unease, a dip in energy, or an increase in worry as the days grow shorter. This isn’t just your imagination; you might be experiencing Autumn Anxiety.

What Is Autumn Anxiety?

Autumn Anxiety describes the unease or dread some people feel as summer transitions into fall. Unlike Seasonal Affective Disorder (SAD), which is tied to winter’s reduced sunlight, Autumn Anxiety tends to creep in as days shorten and routines become more structured.

Although the concept is relatively new, it’s gaining recognition among mental health professionals. Research on seasonal mood and anxiety disorders suggests that this anxiety can be triggered by reduced daylight, which affects serotonin and melatonin levels, lower vitamin D intake, and the pressures of returning to school, the looming holiday season, and the push to finish the year. While specific studies on Autumn Anxiety are limited, it’s increasingly acknowledged as a distinct and real experience.

Recognizing the Symptoms

As summer ends, the shift into more structured routines—like returning to school, work, and other responsibilities—can create stress for many. Here’s what might contribute:

• Shorter Days: Less daylight can disrupt circadian rhythms, leading to feelings of sadness or unease.
• Cooler Temperatures: The sudden drop in temperature can be unsettling, especially if it signals the approach of winter.
• Holiday Anticipation: The looming presence of the holidays can bring emotional and financial pressures.
• Mood Shifts: The changing environment—barren trees, falling leaves, colder air—can evoke a sense of melancholy.

You might also notice:

• Increased Worry: Concerns about the future or feeling overwhelmed as the year’s end approaches.
• Difficulty Concentrating: It might be harder to focus on tasks as stress occupies your mind.
• Sleep Disturbances: Trouble falling or staying asleep is common.
• Physical Symptoms: Headaches, muscle tension, or fatigue can arise as your body reacts to stress.
• Mood Changes: Feeling more irritable, sad, or overwhelmed than usual.
• Restlessness: Difficulty relaxing, feeling on edge.
• Fatigue: Even with enough sleep, you may feel unusually tired as your body adjusts to the seasonal change.
• Appetite Changes: Eating more for comfort or losing your appetite altogether.

What Can You Do About It?

Managing Autumn Anxiety involves a combination of self-awareness, mindful practices, and lifestyle adjustments. Here are some effective ways to support yourself:

• Establish a Routine: A consistent daily routine provides stability. Set regular wake-up and sleep times, plan balanced meals, and include time for relaxation.
• Stay Active: Physical activity is a natural mood booster. Whether it’s a walk, yoga, or a workout, regular exercise helps reduce stress and improve well-being.
• Practice Mindfulness: Techniques like meditation, deep breathing, or journaling can help keep you grounded and manage stress.
• Seek Social Support and Start a New Hobby: Stay connected with friends and family by starting a new or enjoyable hobby to give yourself something to look forward to and reduce stress.
• Optimize Nutrition and Hydration: Maintain a balanced diet rich in fruits and vegetables, and stay hydrated. After consulting your doctor, consider adding vitamin D and Omega-3 supplements to help regulate mood and reduce anxiety symptoms.
• Get Outside: Spend time outdoors in natural daylight, even as little as 10 minutes a day, to boost your mood. Lightbox therapy for 30 minutes in the morning can also help counter the effects of reduced daylight.
• Limit Stimulants: Reduce caffeine and sugar intake, as both can exacerbate stress, especially during heightened periods.
• Prioritize Sleep: Good sleep hygiene is crucial. Stick to a regular bedtime and wake-up time, even on weekends.

Bringing It Home

I'm here to tell you it’s okay to feel a little off as summer fades and autumn begins. But here’s the thing: the year isn’t over yet, and how you wrap it up is in your control. Whether or not you love this season, you can decide how you’ll navigate it.

Look at the strategies above—whether it’s building a solid routine, getting outside more, or adding a supplement, find what keeps you grounded and on track. These small steps can make a big difference in how you feel and help you stay focused.

Don’t let shorter days or cooler weather be an excuse to slack off. Now’s the time to double down, finish what you started, and close out the year with no regrets. Celebrate the wins, no matter how small.

It’s not about waiting for the perfect moment; it’s about showing up, doing the work, and finding your stride, even when it’s tough. The bright spots are there if you look for them, and it’s up to you to make the most of this time.

The year’s end is just the beginning of what’s next—so set yourself up to win. I believe in you.

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