Rosita Cipolla Autumn anxiety is a seasonal rise in stress and low mood linked to reduced sunlight, lifestyle changes, and routine stressors. Here’s why it happens—and what can help.
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It’s not unusual for many people to experience autumn as a demanding and draining season—physically, and even more so, psychologically. This time of year often brings on fatigue, restlessness, and a mood that seems to shift with the weather.
Experts have given this phenomenon a name: autumn anxiety, a seasonal rise in anxious feelings and low mood that tends to surface once the leaves begin to fall. Its roots can be traced to different triggers: the stress of a new school year, the looming pressure of the holiday season, or even the quiet disappointment of summer goals left unfinished.
The hidden rhythm of autumn anxiety
Unlike other forms of anxiety, autumn anxiety doesn’t always have a clear external cause. Instead, it tends to recur year after year, following its own seasonal rhythm. Many people don’t recognize how common it actually is, though its signs are fairly recognizable: a low mood, persistent worry, irritability, lethargy, sleepiness, fatigue, and a loss of interest in daily activities.
A key culprit lies in the shortening daylight hours. Less sunlight means a drop in serotonin—an essential hormone that shapes mood, appetite, and sleep—while melatonin, the hormone that makes us drowsy, rises. That imbalance alone can tip someone toward anxiety or depression.
There’s also the matter of vitamin D deficiency, which can worsen as we spend less time outdoors. Studies have linked low vitamin D levels to depressive symptoms. Add to that the natural shift in lifestyle—colder weather pushes us indoors, cutting down on physical activity—and it’s not surprising that many feel their well-being dip.
While no single fix works for everyone, there are ways to soften the edges of autumn anxiety.
Seek out more sunlight
Make a conscious effort to spend time outdoors, even on brisk days. A morning walk or a lunch break outside can maximize exposure to natural light, which the body sorely needs this time of year.
Keep moving
Fall is an underrated season for physical activity. Once the summer heat fades, long walks, bike rides, or hikes can be particularly refreshing. For those less inclined toward the outdoors, joining a gym or starting a new sport can bring the same benefits. Exercise remains one of the most powerful tools against mental health struggles.
Rethink your diet
Autumn naturally invites us back to the kitchen. Warm soups, seasonal vegetables, and heartier meals can provide not only comfort but also the nutrients your body relies on to stabilize mood and energy.
Start something new
The season often carries the spirit of fresh beginnings. Take advantage of that momentum: declutter your home, start a creative hobby, or even experiment with a new personal style. Sometimes, a small shift in routine can ripple outward.
Change your perspective
Instead of dwelling on the cold and the confinement of being indoors, try reframing your environment. A cozy blanket, a softly lit corner, or a refreshed room layout can make “staying in” something to look forward to.
Reach for professional help
If feelings of anxiety or depression begin to take hold, don’t wait it out. Seeking help early can make a profound difference. Cognitive-behavioral therapy (CBT) has been shown to effectively treat both anxiety and seasonal affective disorder.
