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.

How to Set Boundaries Without Feeling Guilty

Setting boundaries is a key part of maintaining healthy relationships and protecting your mental health — but many people struggle with one major obstacle: guilt.

You may know that saying “no” or asking for space is the right choice, but still feel overwhelmed with worry about how others will respond. If this sounds familiar, you’re not alone — and the good news is that learning to set boundaries without guilt is possible.

At Kristen Holbrook Counselling, we help clients explore boundary-setting as a powerful part of self-care and emotional healing. Here’s how to start setting boundaries that feel good — and stick.

What Are Boundaries, Really?

Boundaries are the limits we set to protect our time, energy, values, and emotional wellbeing. They help define what we’re okay with and what we’re not.

Examples of healthy boundaries:

• Saying no to social events when you need rest

• Not answering work emails outside of office hours

• Asking for emotional support without judgment

• Limiting contact with people who drain or disrespect you

Boundaries aren’t about pushing others away — they’re about creating space for healthier connection and self-respect.

Why Does Setting Boundaries Feel So Hard?

If setting boundaries leaves you feeling selfish, guilty, or anxious, you’re not alone. These feelings often come from:

• People-pleasing habits

• Fear of conflict or being disliked

• Cultural or family expectations

• Low self-worth or over-responsibility for others’ emotions

For many people, the difficulty starts early. In your family of origin, you may not have seen boundaries modelled in healthy ways — or you may have learned that your needs weren’t welcome.

• Were you told it was rude to say “no”?

• Did you feel responsible for keeping the peace?

• Were your emotional or physical boundaries regularly ignored?

If your voice wasn’t heard growing up, or setting limits led to guilt or consequences, it makes sense that boundary-setting feels unsafe or selfish now. If you were never shown that boundaries are healthy, it’s understandable that they feel unfamiliar or even threatening. But boundaries are a learnable skill — and one that can transform how you relate to yourself and others.

How to Set Boundaries Without Guilt

1. Recognize that guilt doesn’t mean you’re wrong

Guilt may show up simply because you’re doing something new. Instead of avoiding guilt, try to ride the wave — notice the discomfort, and act from your values anyway.

If you feel guilty, set the boundary anyway. The only way guilt fades is by practicing the new behavior. Over time, your nervous system begins to recognize that it’s safe to speak up — and boundary-setting becomes your new normal.

“Discomfort doesn’t mean it’s the wrong choice — it might just mean it’s a new one.”

2. Start with small, low-stakes boundaries

Build your confidence by setting limits in everyday situations and practice with those that you know will respect your boundaries:

• “I won’t be available after 6 PM.”

• “I am unable to talk tonight, I will call you tomorrow.”

These small moments help you rewire the belief that your needs aren’t allowed.

3. If your default is saying “yes,” buy yourself time

If you tend to say yes automatically out of habit, pressure, or people-pleasing, one of the most helpful tools is to pause.

Try saying:

• “Let me check my schedule and get back to you.”

• “Can I think about that and let you know?”

Giving yourself space allows you to check in with your real needs instead of reacting from guilt or obligation.

4. Use “I” statements and stay kind but firm

You can be respectful and compassionate and hold a boundary.

Example: “I really value our friendship, and I also need some space right now to recharge.”

5. Don’t overexplain or justify your boundaries

Many of us were taught that we have to “earn” our no — especially if we grew up in environments where saying no wasn’t accepted. But you don’t need to provide a long explanation or defend your choice. You are allowed to protect your time and energy — without guilt, without apologies.

Short, clear statements are enough:

• “I’m not available that day.”

• “That doesn’t work for me.”

• “I need to say no.”

The more you practice this, the more grounded your boundaries will feel.

6. Separate others’ reactions from your responsibility

You can’t control how someone feels about your boundary — only how you express it.

You are responsible for your needs. They are responsible for their reactions.

This separation is key in letting go of guilt.

7. Explore the roots of guilt in therapy

When guilt feels overwhelming or deeply ingrained, it’s often tied to old emotional patterns — like childhood beliefs that your worth depends on being agreeable, accommodating, or self-sacrificing.

Therapy can help you explore where those beliefs came from, understand them with compassion, and learn how to shift them.

You Deserve Space to Protect Your Wellbeing

Healthy boundaries are a crucial part of emotional wellness — and learning to set them without guilt can be freeing, empowering, and healing.

At Kristen Holbrook Counselling, our experienced team in Coquitlam can help you:

• Understand the emotional roots of guilt and people-pleasing

• Learn boundary-setting tools that feel clear and compassionate

• Strengthen your confidence and sense of self

Learn more about our counsellors or book a free 15-minute consultation today to get support in creating boundaries that honour your needs and deepen your relationships — without the guilt.