How To Deal With the Agony of Autumn Anxiety

Is anxiety crippling you? This simple battle plan will help you to deal with anxiety attacks.

Nicola sighs. Another morning. Another day ahead. Only 7 am, and she already feels weary. Why is it so damn difficult to drag herself out of bed?

But there are so many things she must do today!

The thought of it gives her a tight knot in the tummy.

The morning chill makes her shiver as she finally forces her body to leave the warm bed. Do you recognize that feeling?

She doesn’t have the energy to do anything. All she wants to do is wrap herself in a soft blanket, drink cocoa, and snooze. To feel protected, safe, calm.

Panic sets in; she’s going to be late. She must hurry now, get out, do things, deal with stuff, deal with people, face the world. But she isn’t ready for all that.

She’s tense with the anticipation of all that can go wrong. Every little thing irritates her.

She doesn’t feel like a strong and competent woman.

She feels like a little squirmy worm that will get crushed under the heel the second it leaves its house.

What if she never makes it back? Never sees her loved ones again?

She feels like she’s going to be sick. Her heart beats faster.

She wants to cry.

Sound familiar?

If this happens to you, you might suffer from anxiety. And if it happens to you come fall, you might have seasonal anxiety.

Autumn anxiety is a form of anxiety you get seasonally, often between the end of summer and the beginning of fall. Different people get it for different reasons, though it is a type of seasonal affective disorder (SAD).

Below are a few steps you can take to deal with your anxiety before it comes and also during the episode.

4 Ways You Can You Prevent Autumn Anxiety Before It Kicks In

Preventing autumn anxiety comes down to understanding what it is, and what you believe is the cause for you specifically to get this disorder.

You might get that anxious feeling about the impending changes already towards the end of summer. As soon as you notice the shift in your mood, it might be a good idea to start preparing yourself.

Here are some tips to help you prevent autumn anxiety, or at least reduce its effects.

1. Don’t Make Things Harder for Yourself

It can be hard to accept at first, but sometimes you are doing things unintentionally to make your anxiety worse. If you have had autumn anxiety before, and you fear it happening again, try to rationalize what these fears are.

Do they come from a place of experience, or unrealistic fears? Are you overly stressed out and not taking care of yourself? Have you stopped going to therapy?

These and many other choices can possibly make your anxiety worse and increase the risk of it coming back this season.

Take some time to reflect and identify the source of your anxiousness.

2. Release Anxious Thoughts with a Journal

Another way you might be able to prevent some of your seasonal anxiety is to write in a journal as soon as the nervous thoughts start creeping in.

When you turn this into a regular practice that you do each and every day, it can really help you to unburden your mind, stay de-stressed and reduce some of the generalized anxiety.

At the very least, start writing in your journal near the end of the summer when you start experiencing those anxious feelings.

This way, you will be better equipped to deal with your anxiety once it arrives.

3. Switch Up Your Daily Routine

Getting a jumpstart on your new fall routine might be just what you need to prevent the dreaded autumn anxiety.

Start around the end of the summer, before your schedule starts changing, you get the kids ready for school, and you consider how your own routine is going to change. Planning ahead and including activities that support your wellbeing, whether physical or mental, is key.

This is a good time to embrace what you love about fall, find some fun activities for the family, and put some of those anxious thoughts aside.

4. Get as Much Light as Possible

This is going to be really important throughout the fall and winter seasons. Many people associate their autumn anxiety with the seasonal affective disorder (SAD), which means similar treatments can help.

If your anxiety seems to be from the extreme weather shift and lack of sunlight, then you know what to do – get more light! When it’s a dark and gloomy day, try using a light therapy box indoors.

Get the device before the autumnal gloom demotivates you to act.

5 Things You Can Do to Ease Fall Anxiety When It Comes

If you are no stranger to anxiety, you probably have a list of remedies you prefer to use. However, for people who are noticing anxiety more in the fall season, and don’t experience it as much as the rest of the year, it can be a little tricky understanding first what is happening, then knowing what to do about it once it sets in.

So what is the best way for you to deal with anxiety when it hits you?

Here are some super easy and effective ways to start relieving the anxiety you experience in the fall season.

1. Spend More Time Outdoors

Just like with people who have the seasonal affective disorder (SAD) in the fall and winter months, you need to get as much light and natural sunshine as you can.

For many people, anxiety is from the cold, darker days in the fall and winter seasons. If this sounds like you, then try to get as much sunshine as you can during the season, being outside more on days when it is sunny.

If you live in a cold climate with mostly rainy days, then it might be time for a light therapy machine and vitamin D supplement.

2. Use a Planner in Your Routine to Deal With Anxiety More Efficiently

When summer starts turning into fall, this is the time when you should work on changing up your daily routine. Having a routine makes you more productive and should be personalized to your own needs.

One thing to consider adding to your routine, that can help a lot with your anxiety, is using a planner, and continuing journaling. Planning ahead is good for reducing stress and anxiety related to falling behind on tasks and missing important events, while journaling is good for releasing all those fears and anxious thoughts you keep holding onto.

3. Seek Comfort with a Hygge Practice

The Danish tradition of Hygge allows you to really embrace the quiet, peaceful environment you have in your home on cold fall days.

You want to get cozy and comfortable by turning on your fireplace, reading a nice book, and getting cozy under your favorite blanket.

On the days when your anxiety is peaking, try to add more hygge to your daily routine.

4. Try Breathing Exercises To Deal With Urgent Anxiety

Breathing exercises are frequently recommended for different forms of anxiety and can help with fall anxiety as well.

When you start noticing your anxiety getting worse, find a quiet place where you can sit in peace for a few minutes. Start slowly breathing in through your mouth and out through your nose. Some people like to use visualization during breathing exercises, while others will count their breaths.

Experiment to see which method works best for you.

5. Reduce Your Caffeine Consumption

This might not be what you want to hear, but caffeine from your favorite pumpkin spice latte this season might be hurting more than helping.

This is especially true for someone with generalized anxiety disorder, as caffeine is one of the top ways you can trigger your anxious thoughts and even increase your risk for panic attacks.

5 Ways to Deal With Anxiety During an Episode

Self-care has been a hot topic for many years now, as more people learn how to put themselves first and take care of their own health and wellbeing. This is a great idea for everyone, but self-care is not always about bubble baths and massages.

There are many forms of self-care, including daily changes to your routine, to helping improve a specific burden in your life. For example, if you are struggling with seasonal anxiety this fall, self-care might be just what you need.

Here are a few ideas.

1. Go Somewhere You Find Relaxing

Think of all the times when you felt your best, most relaxed, and fulfilled self.

Were you at the beach, where you could listen to the waves crashing? Maybe you were hiking a local mountain trail to see the sights. Some people find working in their garden relaxing and soothing to their mind and body.

Make a list of the places or activities that help you relax and try to incorporate them more into your self-care routine.

2. Enjoy a Quiet Night In

While in the fall season, it is good to get as much sunlight as you can, there are going to be days when your best form of self-care is being cozy in your home. Not only does this help you stay comfortable and cozy in your home, but it can be combined with unplugging.

When you enjoy a quiet night in for self-care purposes, try not to have too many distractions. Try a night of unplugging, where the TV and computer stay off, and you don’t use your phone. Read a book, play a game with your family, or sit on your back patio and enjoy the sounds of a quiet evening.

3. Focus on Getting More Sleep

Sleep is an essential part of being a healthy and functioning human being, and lack of sleep can make your anxiety much worse.

Sleep is a self-care activity everyone should be focusing on. It helps you to be more energized when you wake up, can help with your mental health, reduce stress, and so many more amazing things for you.

Try to go to bed earlier, keep your phone turned off to reduce that distraction, and make sure your bedroom is set up for a good nights’ sleep.

4. Find Moves You Love

We aren’t talking about burning as many calories as you can for an hour or working on heavy weightlifting.

Exercise for self-care should help release endorphins to boost your mood and relieve your anxiety, but also be something you enjoy doing. If it feels like punishment, it is NOT self-care.

Think about activities that help you feel happy and energized, like yoga, swimming, hiking, walking at the lake or beach, playing with your kids, or walking your dogs.

Whatever activities you choose, keeping active will help you maintain a healthy weight too.

And that does feel good, doesn’t it?

5. Try Therapy To Deal With Persistent Anxiety

One last thing to remember is that self-care is about doing something good for you. It is putting yourself first, and that includes taking care of your mental health.

If your anxiety is not wavering and is lowering your quality of life, don’t keep suffering!

Sometimes, dealing with anxiety and stress on your own can be too much.

Seek help from a therapist or counselor; this is one of the best forms of self-care there is.

@Photo by Saliha from Pexels

Disclaimer:

This article was written by Zuzana Halliwell. I am not a doctor or health professional and cannot be held liable for the information written here. This article is meant to provide information about the benefits of a healthy lifestyle. The content is based on my own personal experience and on information provided by medical professionals that is available to the public. It is not intended to provide medical advice. Do not use it as an alternative to seeking help from a medical professional.