As the world outside transforms with the arrival of autumn, it's not always the picture-perfect scene we imagine. Winter isn't the only season that can cast a shadow on our mental well-being with seasonal affective disorder (SAD)—fall can also bring a surge of anxiety. If the fall season leaves you feeling a bit more tense and uneasy, you're definitely not navigating this alone.
Unpacking the Emotions: What Triggers Autumn Anxiety?
Autumn anxiety, as the name suggests, tends to knock on our doors during this seasonal shift, ushering in a wave of worry and fear. This anxiety finds its roots in two key aspects: the shifts happening within us and the changes in the world around us.
Physical Changes: The Science Behind Autumn Jitters
The dwindling sunlight during autumn is a significant player in triggering physical shifts within our bodies. Less sunlight leads to a dip in neurotransmitters linked to our sense of well-being—such as serotonin, norepinephrine, and dopamine. As these neurotransmitters decline, our stress hormone cortisol takes a leap, paving the way for both seasonal affective disorder (SAD) and autumn anxiety.
Environmental Changes: Bracing Ourselves for the Unknown
Beyond the changes within our bodies, a plethora of shifts in our surroundings also adds to autumn anxiety. At its core, this unease often revolves around anticipation—the awareness of impending stressors. As the weather cools and the year tiptoes towards closure, we find ourselves anticipating various stressors that come with this time, leading to heightened anxiety.
Empowering Strategies: Tackling Autumn Anxiety Head-On
The good news is, there are practical steps we can take to navigate and ease the anxiety that comes with autumn. Let's explore some common triggers and effective ways to tackle them:
Back-to-School Jitters: The start of a new school year can indeed be overwhelming. Prioritize tasks and differentiate the must-dos from the nice-to-haves. Focus on what demands immediate attention, and give yourself the freedom to delay non-urgent concerns.
Bidding Farewell to Summer: Embrace the change by looking forward to upcoming breaks and planning your next getaway. Anticipate what's to come with excitement rather than dwelling on what's left behind.
Boosting Immunity during Cold & Flu Season: Maintain a balanced diet, regular exercise, and hygiene habits to strengthen your immune system, especially during the heightened risk of cold and flu.
Coping with Shorter Days: Soak up as much daylight and fresh air as you can. If you're in an area with prolonged darkness, consider getting a lightbox to brighten your days.
Navigating Political Events: Limit exposure to stressful news, especially on social media. Stay informed but choose reliable sources, and remember to take breaks from the news to preserve your mental peace.
Preparing for the Holiday Season: Plan and organize your holiday activities in advance to minimize last-minute stress. Set a budget and carve out time for shopping, decorating, and hosting events.
Easing End-of-Year Pressure: Remind yourself that the end of the year is just a date. Focus on progress rather than chasing perfection. Carrying goals into the following year is a sign of growth, not failure.
Balancing the Party Season: You're not obligated to attend every social event. Select gatherings that align with your preferences and energy levels. It's perfectly fine to decline invitations and prioritize your well-being.
Prioritizing Self-Care: Take breaks and savor odd holidays to infuse some lightheartedness into your routine. Engage in activities that bring you joy and relaxation.
Living in the Moment: Letting Go of Worries
A significant approach to tackling autumn anxiety involves dialing down our anticipatory worries. Practice mindfulness, engage in deep breathing exercises, and embrace meditation to root yourself in the present moment. By focusing on the 'now,' you can shed the burden of fretting about the future and find calm amidst the shifting seasons.
Autumn might bring its set of challenges, but with proactive strategies and a mindful approach, you can navigate this season with resilience and peace of mind. Remember, you're not alone on this journey, and reaching out to mental health professionals can be a valuable step in managing autumn anxiety effectively. Stay present, stay strong, and embrace the beauty of each season, even with its unique set of challenges.
If you're needing some extra support, don't hesitate to reach out.