Why Do I Feel More Anxious in the Fall?

Have you ever noticed that your anxiety seems to increase when fall arrives?

Maybe you've been doing fine all summer, and then sometime around September or October you start feeling more on edge. Your sleep changes. Your thoughts race. You feel more overwhelmed or just can't quite explain why you don't feel like yourself.

You're not alone. Many people notice changes in their anxiety around seasonal transitions, and conversations about this experience come up every fall.

So, why does fall sometimes make us feel more anxious?

The change in season can affect more than the weather

Fall brings a lot of change in a short amount of time.

The days begin getting shorter. Routines change. School starts. Work schedules can become busier. And before we know it, we're thinking about Thanksgiving, Christmas, family gatherings, and everything that comes with the holiday season.

Even positive changes can be stressful.

If you're already carrying a lot emotionally, your nervous system may have less room to absorb another transition.

Sometimes it's more than seasonal stress

For some women, fall can also bring up memories or emotions connected to the past.

A certain time of year can remind you of a difficult relationship, a loss, childhood experiences, or stressful family situations. You may not consciously think, “This season reminds me of that experience,” but you may notice your body reacting.

You might feel more irritable, anxious, withdrawn, restless, or overwhelmed.

This doesn't necessarily mean that something is wrong with you.

Sometimes your nervous system is responding to something familiar.

Is fall anxiety the same as seasonal depression?

Not necessarily.

Seasonal affective disorder (SAD) is a form of depression that follows a seasonal pattern. Some people experience changes in mood, energy, sleep, and interest in activities during the fall and winter.

But anxiety that increases during a seasonal transition doesn't automatically mean you have SAD.

Your anxiety may be connected to changing routines, stress, family relationships, past experiences, or several things happening at once.

If you're noticing a significant or ongoing change in your mood or anxiety, it's worth talking with a qualified mental-health or medical professional.

What can you do when fall anxiety shows up?

Start by paying attention to the pattern.

Ask yourself:

When did I start feeling more anxious?

What changed around that time?

Are there certain people, situations, or memories that seem to make it worse?

What is my body telling me?

You may also benefit from keeping your sleep schedule consistent, getting outside during daylight, making time for movement, and giving yourself permission to say no when your calendar becomes too full.

And don't underestimate the importance of boundaries as the holidays approach.

You don't have to attend every gathering or take responsibility for everyone's emotions.

When anxiety may be connected to trauma

If you notice the same emotional pattern returning every fall, it may be worth exploring what's underneath it.

Trauma doesn't always announce itself through an obvious memory. Sometimes it shows up through anxiety, people-pleasing, difficulty setting boundaries, shutting down, or feeling unusually on edge.

This is one reason trauma-informed therapy can be helpful.

At Abiding Joy Counseling, I work with women who are navigating anxiety, trauma, and emotional overwhelm. Depending on your needs, therapy may incorporate approaches such as EMDR or Brainspotting, as well as Christian faith integration if that is important to you.

You don't have to wait until you're completely overwhelmed to ask for help.

A gentle reminder for this fall

If you've noticed that fall seems to bring more anxiety than other times of the year, try not to criticize yourself for it.

Instead, get curious.

There may be a seasonal component. There may be more stress in your life. There may be memories or old patterns being stirred up.

Whatever is behind it, your experience is worth paying attention to.

And you don't have to figure it all out by yourself.

If you're ready to explore what's underneath your anxiety, Abiding Joy Counseling is here to help.