Do you find yourself feeling a sense of pressure or unease when the weather cools down and the days begin to shorten? For some of us, autumn brings more than just the return of pumpkin spice flavored lattes. Autumn can provoke a case of the jitters, rumination and periods of sadness. It also can generate more than a little anxiety. Autumn anxiety is a real phenomenon and refers to a tendency for people with anxiety disorders to experience an unusual uptick in anxiety during autumn. Autumn anxiety seems to happen without much regard to Seasonal Affective Disorder and can set in before the days begin to shorten noticeably. Autumn is a transitional season and changes aren’t always easy. Autumn can also be erratic, weather-wise. Unpredictability makes anxiety worse For many people, the fall of the year brings feelings of things ending and the year winding down. That alone can be saddening. 

In part, autumn anxiety is a kind of anticipatory distress. It’s impossible to ignore the shorter days and cooler temperatures. People with Seasonal Affective Disorder know that challenging times are ahead. People who dread the holidays have an entire season full of them coming shortly down the road. 

Symptoms of Autumn Anxiety

  • panic attacks
  • feelings of worry and dread
  • mild sleep disturbances
  • rumination
  • Restlessness

Home Care for Autumn Anxiety

Spend some time outdoors. Getting outside gets you some exposure to fresh air and light. As well, even brief walks can boost the release of neurotransmitters. Neurotransmitters like dopamine control mood and can provide a welcome lift to your spirits.

Treat allergies. If you have allergies, work with your doctor to bring them under control. Not only are allergies miserable, they promote inflammation throughout the body. There’s a significant amount of research that shows body-wide inflammation makes anxiety more intense and harder to control.

Emphasize good nutrition. Some people experience a craving for carbohydrates once the weather chills and the days grow shorter. However, loading up on carbs causes blood sugar to swing wildly and lead to crashes in mood and energy levels. Instead, emphasize nuts, cold water fish and lean meats. Foods high in omega-3 fatty acids have shown to help elevate mood.

Consider light therapy. Light therapy has been shown to be effective in reducing anxiety and depression, but it’s important to consult a doctor first, especially if you have bipolar disorder. Light therapy has been shown to boost mania in people with bipolar disorder.

Autumn can be a fun time of year, but if you’re feeling overwhelmed, consider speaking to mental health professional. Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington and the surrounding areas. She focuses on providing compassionate personalized care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.