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What is autumn anxiety? -

Autumn anxiety occurs during the changing of the season, which triggers a number of negative emotions such as worry and fear. Symptoms can be more severe for those more prone to anxiety.

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Symptoms - Symptoms of autumn anxiety can also include irritability, sadness, lethargy, fatigue, and sleepiness.

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What causes autumn anxiety? -

There are two sources of autumn anxiety, namely physical changes and environmental changes.

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Physical changes -

These are essentially caused by the decreased levels of sunlight, which in turn lower the levels of a number of neurotransmitters responsible for us feeling good (i.e. serotonin, norepinephrine, and dopamine).

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Physical changes - A drop on the level of these neurotransmitters increase the levels of our stress hormone, cortisol. These chemical changes are the basis of what we know as seasonal affective disorder (SAD), and indeed have a role to play in autumn anxiety.

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Environmental changes -

In addition to the physical changes the season brings, we also have to consider numerous environmental changes. Though one can say it boils down to one thing: anticipation. 

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Environmental changes -

"When we know there is the potential for stress ahead, we tend to anticipate the problems, feeling anxious before they even happen. It’s very common for people to feel this during autumn because they are anticipating the variety of stressors that come with colder weather and the end of the calendar year," says psychologist Carrie Landin.

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What you can do about it -

Now, let's look at some specific elements that can trigger autumn anxiety and what you can do about them.

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Back to school -

As exciting as it sounds, this can be a stressful time for both students and parents. A new school year brings a lot of new responsibilities and worries, particularly in the context of a pandemic.

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Back to school: what you can do about it -

Prioritize things. Make sure you separate what is absolutely necessary from other things that may be optional. Your kids might need new clothes or a tighter sleep routine now, but all the extracurricular activities and after-school club options are things you can worry about later. 

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The end of summer -

Fall means summer is officially over. This includes the loss of freedom associated with vacation and long days. A "back to reality" feeling can sometimes be overwhelming.

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The end of summer: what you can do about it -

The key is to not lose sight of future breaks. Plan them ahead and look forward to them. Fall is a great time to start planning your next vacation!

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The cold and flu season -

This has been exacerbated by concerns over COVID-19, of course. The possibility of catching a virus is higher at this time of year.

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The cold and flu season: what you can do about it -

Bulletproof your health and strengthen your immune system in any way you can. Of course, a balanced diet and exercise are paramount. And it also helps if you keep up with some of the hygiene habits you acquired during the pandemic, such as sanitizing your hands.

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Shorter days -

More hours of darkness can really affect how you feel, and anticipating this can increase your levels of anxiety.

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Shorter days: what you can do about it -

Try to get as much daylight and fresh air as possible. If you live in a predominantly cloudy area, then buying a light box might be an option.

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Elections and other political events -

In some countries, the fall season is synonymous with political campaigns and other events. This can increase anxiety about what is going to happen in your country.

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Elections and other political events: what you can do about it -

Feelings of mistrust and even fear can be triggered by the torrent of bad (and sometimes fake) news that are spread mostly via social media. So it's best to switch off.

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The holiday season -

The holiday season can be a stressful time of the year. Anticipating all that comes with it can indeed increase your levels of anxiety.

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The holiday season: what you can do about it -

Planning ahead can really make a difference. For example, sort out your Christmas gifts in advance, set a budget for whatever events you're hosting, etc.

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The end of the year -

The end of the year can work as a deadline for goals and projects. You might feel like you're about to fail on some of these, and that can really trigger anxiety.

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The end of the year: what you can do about it -

Remind yourself that the end of the year is just a date. It's not the ultimate deadline to accomplish something. Having to keep working on your goals the following year is nothing to be ashamed of.

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Party season -

From Halloween to Thanksgiving and Christmas parties, among others, there will be a bit of pressure to socialize.

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Party season: what you can do about it -

It's okay to say no. Just select a few parties you'd like to attend, and that's it. You don't need to go to every party and get-together you're invited to.

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No days off -

Many people go week after week without a break following summer vacation. This stretch of non-stop work can really make you feel anxious.

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No days off: what you can do about it -

Try this simple trick: celebrate odd holidays! Yes, dates like Bittersweet Chocolate with Almonds Day can make your days a bit lighter!

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Stop anticipating problems -

Reducing your levels of anxiety during this time of year is very much about reducing the anticipation of problems. Practicing mindfulness may help you focus on the present and live more in the moment.

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Stop anticipating problems -

Breathing exercises and meditation can also help you be more present and stop anticipating all the things that might go wrong in the future. 

Sources: (The Healthy) (Healthline)

See also: Which type of meditation is right for you?

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