Autumn Anxiety: Why the Change of Season Can Affect Your Mental Health

As summer draws to a close and the days become shorter, many people report feeling more anxious, unsettled, or low in mood. This phenomenon is sometimes referred to as “autumn anxiety.”

While not a clinical diagnosis, autumn anxiety is a recognised experience for many people. But why does this seasonal shift affect our mental health, and what can we do about it?

Autumn leaves symbolising change

The Psychology of Seasonal Change

Humans are closely attuned to natural rhythms and cycles. The transition from long, bright summer days to darker, colder months can disrupt both our bodies and minds. This shift often brings:

• Reduced daylight – impacting serotonin and melatonin production, affecting mood and sleep.

• End of summer freedom – holidays and lighter routines give way to more structure and responsibility.

• The “September reset” effect – many people feel pressure to achieve or “start fresh” in autumn.

  
  

Common Symptoms of Autumn Anxiety

People experiencing autumn anxiety may notice:

• Heightened restlessness or worry

• Trouble sleeping

• Low mood or irritability

• Physical symptoms like fatigue or tension

• A sense of dread about the months ahead

Links to Seasonal Affective Disorder (SAD)

Autumn anxiety is different from Seasonal Affective Disorder (SAD), though the two can overlap. SAD is a form of depression linked to reduced daylight in autumn and winter. While autumn anxiety tends to be temporary, both highlight how strongly seasonal change can affect mental health.

How Therapy Can Help

Therapy provides a space to explore seasonal anxiety, understand its triggers, and develop strategies to manage it. A therapist may help you:

• Identify patterns in how the seasons affect your wellbeing

• Challenge negative thinking linked to seasonal change

• Create coping strategies for the transition into autumn

• Explore any deeper anxieties that resurface during seasonal shifts

Self-Care Tips for Autumn Anxiety

If you find the season change unsettling, try these practices:

1. Maximise natural light – Spend time outdoors, especially in the morning.

2. Maintain routines – Consistency around sleep, exercise, and meals supports stability.

3. Embrace cosy rituals – Reading, warm baths, or herbal teas can ease the transition.

4. Stay active – Movement reduces stress and boosts mood.

5. Seek support – Talking to a therapist can make seasonal shifts easier to navigate.

Autumn anxiety is a common but often overlooked experience. By recognising its signs and seeking support, you can approach the season with greater ease. Therapy provides a safe space to manage these transitions and find balance as the year shifts towards winter. For more information, or to book your free 30 minute introductory call contact me here.