Autumn Anxiety: Why Fall Can Trigger Emotional Ups and Downs

When you think of fall, what comes to mind?

Maybe it’s cozy sweaters, crisp air, changing leaves, or your favourite warm drink. But for many people, fall brings something else — a shift in mood that can feel like anxiety, sadness, restlessness, or just feeling off. If you’ve ever noticed your emotional state dipping around this time of year and thought, “What’s going on with me?” — you’re not imagining it.

There’s actually a name for this experience: autumn anxiety.

What Is Autumn Anxiety?

Autumn anxiety isn’t a clinical diagnosis, but it describes a real, seasonal pattern that many people experience. It refers to feelings of worry, tension, low mood, or unease that tend to emerge in late summer and early fall — even in people who don’t usually struggle with anxiety.

This emotional shift might show up as increased irritability, restlessness, sleep disruption, or just feeling out of sorts. You might not know why you feel off — which can be frustrating in itself.

Why Does Fall Trigger These Feelings?

There are several reasons why this season affects us more deeply than we might expect — and many of them are rooted in psychology, neuroscience, and biology.

1. Less Daylight, More Mood Disruption

As the days grow shorter, exposure to natural light drops. This change affects your circadian rhythm (your body’s internal clock), which plays a major role in regulating sleep, energy, and mood. Less sunlight means lower serotonin (a mood-stabilizing brain chemical) and increased melatonin (a sleep-inducing hormone), which can leave you feeling tired, foggy, or low.

2. The Brain Doesn’t Love Uncertainty

Fall is full of transitions — back to school, new routines, changing weather, and the approaching holiday season. Even if these changes seem small, your brain still registers them as uncertainty — and uncertainty is one of anxiety’s biggest triggers.

From a psychological standpoint, anxiety often shows up when our brains are scanning for potential threats or feeling like we’ve lost control. So even if nothing is “wrong,” the sheer unpredictability of this season can make us feel more anxious or on edge.

3. Nervous System Activation

Big seasonal transitions can activate your autonomic nervous system, particularly the sympathetic nervous system (your body’s stress response). You might notice symptoms like faster heart rate, shallow breathing, tension in your shoulders, or difficulty concentrating — all signs that your nervous system is trying to stay alert in the face of change.

Grounding practices like slow breathing, body scanning, or gentle movement can help bring your system back into a more balanced, “rest and digest” state.

4. The Loss of Summer’s Ease

Summer often brings a break in routine, more outdoor time, vacations, and a sense of lightness. As fall approaches, there’s a shift toward structure, responsibility, and shorter days — all of which can signal to the brain that we’re entering a more demanding or restrictive season. That can stir up a kind of seasonal grief, even if it’s subtle.

5. Anticipation Stress

Fall is often a season of anticipation — looking ahead to holidays, family gatherings, financial planning, or end-of-year deadlines. The brain can treat this kind of future-focused pressure as a stressor, even if everything feels manageable right now. This is called anticipatory anxiety, and it’s common during times of buildup or transition.

Autumn Anxiety vs. Seasonal Affective Disorder (SAD)

While autumn anxiety shares some similarities with Seasonal Affective Disorder (SAD), they are different experiences.

• Autumn anxiety tends to center around restlessness, tension, or unease related to transitions and shorter days.

• SAD is a subtype of depression that follows a seasonal pattern, typically starting in late fall or winter. It often includes low mood, hopelessness, loss of interest in activities, and physical symptoms like sleep changes or appetite shifts.

If you suspect you may be experiencing SAD, it’s important to talk to a mental health professional. Light therapy, cognitive behavioural therapy, and other supportive treatments can help.

How to Support Your Mental Health During the Fall

Here are a few evidence-based strategies that can help regulate your mood and nervous system through seasonal changes:

Get Natural Light Early

Aim for 15–30 minutes of outdoor light in the morning, even on cloudy days. Natural light exposure helps regulate melatonin and serotonin production, which directly affects energy, mood, and sleep.

Stick to a Consistent Routine

Your nervous system thrives on predictability. Going to bed and waking up at the same time each day, eating regular meals, and creating gentle daily rituals can help ground you.

Move Your Body

Physical activity helps release stored stress, regulate your nervous system, and improve your mood. Even light movement like walking, stretching, or yoga can make a difference.

Limit Information Overload

Fall often brings a spike in digital overload — work emails, school updates, and upcoming holiday plans. Consider setting boundaries around news and screen time, especially before bed.

Practice Self-Compassion

If your energy or mood drops, try not to judge yourself. Emotional changes are a normal part of seasonal transition. Give yourself permission to slow down, say no, or adjust expectations.

Talk to Someone

If anxiety or low mood is starting to interfere with your daily life, therapy can help you explore what’s coming up and develop effective strategies to manage it.

You’re Not Alone

It’s easy to feel like you should be thriving in the fall — especially with all the cozy, Pinterest-perfect imagery that surrounds this season. But mental health doesn’t follow the calendar. If autumn feels heavier, harder, or more anxious than you expected, you’re not broken. You’re human.

At Kristen Holbrook Counselling, we support people through the emotional ups and downs of every season. Whether you’re navigating autumn anxiety, burnout, or simply need space to reflect, we’re here to help you feel more grounded and supported.

Meet our Counsellors or schedule a free phone consult.