Do You Have Autumn Anxiety?

It takes me by surprise every year. A few weeks ago, I realized I was feeling better than I do during pollen season, so I thought I was on the brink of sliding into my good part of the year.

But in the past week or so, I noticed that I was reacting more to things that go wrong. Why am I getting more upset than usual?

I've asked myself that question several times, and noticed that I seem to have a lot more tension than I expect. And when I'm having a conversation when I am describing a problem, I can hear it in my voice. Why am I saying it like that?

Well, finally I actually saw the words autumn anxiety and I realized what all of these puzzling experiences have in common. I think it catches me off guard because it starts before autumn. 

Let's talk about it in case you're experiencing these changes, too.
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What is Autumn Anxiety?

Though there is no official diagnosis (yet), there is a type of anxiety that mental health professionals have reported seeing more often, in the past several years, and that's a kind of anxiety that begins around the fall season.

Ginny Scully is the Wales therapist who named it Autumn Anxiety, because she was seeing countless patients who were experiencing heightened anxiety symptoms between the end of summer and beginning of fall. It's said to be very closely linked to seasonal affective disorder (SAD), but it's more about anxiety, and less about depression.

Autumn Anxiety Symptoms

If you're experiencing autumn anxiety, here are some of the symptoms others report and that you might be experiencing...

feeling more tired and lethargic
wanting to be alone, isolating
losing interest in your favorite activities
an increase in agitation and irritability
panic attack symptoms
difficulty concentrating
worrying excessively

Are you experiencing any of these symptoms?

The ones I notice most in myself are a lot more agitation and irritability.

​But I also can relate to worrying, and I read somewhere that that can lead to overreacting, where something small goes wrong and you begin to expect more severe consequences than would be likely. I experienced that just the other day and was so stressed about it, that I ended up having chest pain.
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What to Do if You Think You
Might Be Experiencing
​Autumn Anxiety

After what happened the other night, I'm glad to know that I can now say that that was an autumn anxiety reaction. And my nervous system must already have been under more stress than I realized.

And now that I can keep that in mind, it's a reminder not to make important decisions or assume the worst when I'm already feeling more anxious than usual.

If you think autumn anxiety might be affecting you, try asking yourself a few simple questions:

​(1) Am I reacting to this situation, or is my nervous system already running on high alert?

(2) Have I been more tense or irritable over the past week?

(3) Have I noticed changes in my energy, mood, or sleep?

(4) Is it possible that this season is making everything feel a little heavier than it really is?

Sometimes simply recognizing the pattern takes away some of its power.

​Instead of thinking everything is falling apart, you can remind yourself that sometimes you feel that way around this time of year. And tell yourself that that's probably what's creating the reaction you’re experiencing.

That shift alone can make it easier to take a deep breath, slow down, and give yourself a little more grace until you're feeling better.

Using Hygge for Autumn Anxiety

Hygge (hyeu-guh) can be hard to pronounce
& also, is not so easy to explain...
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In brief, hygge is about taking time away from the daily rush to be together with people you care about - or even by yourself - to relax and enjoy life's quieter pleasures. - Denmark.dk

Although hygge is not a formally recognized treatment for anxiety or other mental health conditions, but many of the things it encourages may help you feel more supported if you're having a difficult time.

So what can be gained from dedicating yourself to enjoying the simple pleasures of life, all through the autumn season? Well! A lot, apparently...

It's been said to reduce the symptoms we'd say are related to depression and other mental health disorders. We might expect that it also relieves stress.

And it also can make you feel better, and make it easier to create and sustain a calm, peaceful mood. It can help you practice mindfulness, too, which means you'll catch it sooner, if your mood starts to go south.

That's a big deal for me, because one of my problems is that it creeps up on me, and another is that it doesn't label itself and it often shows up in disguise. So I've been calling myself cranky & grumpy lately, when I now realize it was this damn thing (LOL).

But one of the most important things hygge can do is self-care disguised as pleasure (like a gooey broccoli casserole) with a side of self-compassion. 

Want to know where and how to sign up for hygge? :)

I have some ideas...

(1) Lower the lights and light some candles. 

(2) Read a book while you're on the couch or in your comfy chair. Bring your Linus blanket.

(3) Sleep in late & cuddle in bed. Isn't the blanket the best thing ever when you think you should probably get up, but you just don't feel like it?

(4) Have a cup of tea, coffee, or cocoa. Or one of those fall drinks - pumpkin whatever. Or a glass of sweet tea, if it's still too hot for heat.

(5) Surround yourself with soft blankets and throw pillows.

(6) Unplug your devices and stay the hell off social media. Did I say that out loud?

(7) Use your fireplace when evenings get colder. 

Loving Autumn
​but not the Anxiety

​For me, autumn will probably always be my favorite season, second only to the big one - Christmas. I love the cooler weather, the candles, the blankets, the apple cinnamon tea, and everything cozy.

But I've learned that I can't wait until I feel like taking cozy care of myself.

And even with hygge or other cozy practices, I've surprised myself with not feeling like it despite it being something I normally love.

'Cause that evil autumn anxiety is a big, fat liar.

Still, if autumn tends to make me more anxious, then autumn is exactly when I need more comfort, more rest, and a little more compassion for myself.

​If you, too, have been wondering why everything suddenly feels a bit harder, maybe you're not imagining it. Maybe your nervous system needs a little more care this time of year. 

Note - if your anxiety or seasonal mood changes are intense, have lasted for weeks, or have begun interfering with your daily life, it might be good to talk to a therapist or healthcare provider.

See you next time!

Love, Jeanine
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