Exploring Autumn Anxiety & Seasonal Depression
Explore the impact Autumn Anxiety can have on your mental health, plus tips on treatment.
DISORDERS
Exploring Autumn Anxiety & Seasonal Depression
As the vibrant colors of summer fade into the crisp, cool hues of autumn in Wyoming, many people experience not only a change in scenery but also a shift in their mental health. For some, the transition to fall brings a sense of unease and sadness—a phenomenon often referred to as autumn anxiety and seasonal depression. But why does this happen, and how can we address it? This blog delves into the scientific understanding of autumn anxiety, its relationship with seasonal affective disorder (SAD), and the ways therapy can offer relief.
What is Autumn Anxiety?
Autumn anxiety refers to the feelings of stress, worry, and unease that some people experience as the season shifts from summer to fall. Unlike traditional anxiety, which can occur year-round, autumn anxiety tends to be seasonal and is closely related to the changing environment and reduced daylight. While it is not officially recognized as a distinct disorder, it shares similarities with Seasonal Affective Disorder (SAD) and is thought to be driven by biological and psychological factors tied to the seasonal changes.
The Link to Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a subtype of depression that occurs at specific times of the year, most commonly in the fall and winter months. Research suggests that the reduction in daylight during these months is a key factor, as it disrupts the body’s internal clock, or circadian rhythm. This disruption affects the production of melatonin, a hormone that regulates sleep, and serotonin, a neurotransmitter that influences mood. When serotonin levels drop, feelings of depression, lethargy, and hopelessness can increase, which can contribute to both SAD and autumn anxiety .
Studies have shown that people who experience SAD are more sensitive to light, which explains why the shorter days and reduced sunlight in the fall can have such a profound impact on mood. In fact, research published in the Journal of Affective Disorders found that individuals with SAD experience heightened levels of depression, anxiety, and fatigue during the darker months of the year.
Why Does Autumn Anxiety Happen?
There are several factors that contribute to autumn anxiety and SAD. As mentioned, the decrease in sunlight is a major factor, leading to biochemical changes in the brain. However, psychological factors also play a role. The transition from the carefree days of summer to the busier, more stressful months of fall—marked by back-to-school activities, work deadlines, and the approach of the holiday season—can increase feelings of overwhelm and anxiety .
Moreover, the cooling temperatures and darker days can limit outdoor activities and social interactions, both of which are critical for maintaining mental well-being. As a result, individuals may feel isolated and disconnected during this time, further exacerbating feelings of anxiety and depression.
How Therapy Can Help
The good news is that therapy can be highly effective in treating both autumn anxiety and SAD. Cognitive Behavioral Therapy (CBT) is one of the most commonly recommended treatments for these conditions. CBT helps individuals identify and challenge negative thought patterns, replacing them with healthier, more balanced perspectives. According to a study in the American Journal of Psychiatry, CBT is particularly effective in preventing the recurrence of SAD, with long-term benefits extending beyond the immediate treatment period.
In addition to CBT treatments, lifestyle changes such as regular exercise, maintaining a consistent sleep schedule, and spending time outdoors (even in cloudy conditions) can significantly improve symptoms. Incorporating mindfulness techniques and stress management strategies can also help individuals better navigate the seasonal transition. At Outside Therapy, we’re here to help our clients experiencing anxiety to build those new lifestyle habits and guide them through CBT.
Conclusion
Autumn anxiety and seasonal depression are real challenges for many people, driven by a combination of biological and psychological factors. The shorter days and cooler temperatures disrupt the body’s natural rhythms and can trigger changes in mood. However, therapy, particularly CBT, offers effective solutions for managing and even preventing these seasonal mental health concerns. By seeking support and making proactive lifestyle changes, individuals can embrace the beauty of autumn without succumbing to its darker emotional toll. Start your CBT journey with a free consultation today - click here to get started.
Citations:
1. Journal of Affective Disorders: Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., ... & Wehr, T. A. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Journal of Affective Disorders, 8(4), 297-308. https://doi.org/10.1016/0165-0327(84)90003-3
2. American Journal of Psychiatry: Rohan, K. J., Evans, M., Mahon, J. N., Sitnikov, L., Ho, S. Y., Nillni, Y. I., & Vacek, P. M. (2015). Cognitive-behavioral therapy vs light therapy for preventing winter depression recurrence: A randomized controlled trial. American Journal of Psychiatry, 172(9), 862-869. https://doi.org/10.1176/appi.ajp.2015.14081131
3. Journal of Clinical Psychiatry: Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., ... & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. The Journal of Clinical Psychiatry, 66(9), 1036-1042. https://doi.org/10.4088/JCP.v66n0908
4. Journal of Affective Disorders: Levitan, R. D., Rimmer, E., Brown, G. M., Kennedy, S. H., & Levitt, A. J. (2000). A preliminary examination of the effects of tryptophan depletion in patients with seasonal affective disorder. Journal of Affective Disorders, 57(1-3), 173-180. https://doi.org/10.1016/S0165-0327(99)00078-8
5. American Psychological Association: American Psychological Association (2019). Managing seasonal affective disorder. APA. https://www.apa.org/
6. Norton, A. (2021, September 21). Autumn anxiety: Why fall makes you feel anxious. Healthline. https://www.healthline.com/health-news/autumn-anxiety
7. Pacific Prime UK. (2023, October 12). Autumn anxiety or autumn depression is very real – and here’s everything you need to know. Pacific Prime UK Blog. https://www.pacificprime.co.uk/blog/autumn-anxiety-or-autumn-depression-is-very-real-and-heres-everything-you-need-to-know/
8. Parker-Pope, T. (2022, August 18). Fall anxiety: Why you might feel uneasy as the seasons change. The New York Times. https://www.nytimes.com/2022/08/18/well/mind/fall-autumn-anxiety.html