When most people think about seasonal mental health changes, they associate shorter days and colder weather with depression symptoms. As kids go back to school and the holiday season ramps up, many people notice they feel less motivated or have lower energy. Seasonal affective disorder (SAD) is often called “seasonal depression,” but there’s another side to it. 

If you’ve been noticing feelings of worry, fear or physical anxiety symptoms in the colder months, it’s not just you. Some people experience prominent anxiety symptoms with seasonal mood changes, even though SAD is typically categorized as a form of depression. 

The same tools that help with seasonal depression may also be helpful for anxiety caused by SAD. Try using the following strategies to cope with seasonal anxiety:

• Light therapy techniques 

Sitting in front of a light box or going outside for 30 minutes first thing in the morning may help reduce some of the effects of SAD. For 20-30 minutes in the morning, make sure you use a light source that produces at least 10,000 lux of light, with as little UV light as possible. Having a dark enough sleeping space at night is also helpful for maintaining your circadian rhythm.

• Adjusting your sleep schedule for seasonal shifts

Getting 7-9 hours of sleep each night is critical for an adult’s mental health. It’s easiest to do this when you go to bed and wake up at a regular time. You may need more sleep at certain times of the year. Listen to your body and create morning and night routines that help you transition effectively.

• Mindful autumn rituals that ground you in the present

Fall is a busy time of year. If you’re not taking steps to ground yourself in the present moment, it can be easy to rush through your days without taking breaks. Feeling embodied and grounded is a great defense against anxiety. Try spending some time outside, practicing mindfulness activities or creating fall traditions that help you feel present and relaxed.

• Social connection strategies for darker months

Busy schedules and fewer hours of daylight can lead to social isolation, which doesn’t help with anxiety. Reach out to your loved ones and plan some intentional connection time. It could be a trip out to the country to see the fall colors, watching a football game together or just meeting up for coffee. Even texting a friend to see how they’re doing can create a meaningful moment of connection.

• Breathing exercises for seasonal panic attacks

If you tend to have panic attacks as part of your seasonal anxiety, breathing retraining, such as slow diaphragmatic breathing or 4-7-8 breathing, may help reduce acute anxiety symptoms. Count to four while you take a deep breath in, then hold the breath for a count of seven and exhale for eight. Breathing slower and deeper, especially on the exhale, can help you get through these moments.

• Creating cozy spaces that support mental wellness

Your environment makes a big difference in your mood — it can add to fear and anxiety, or it can help you feel safe and calm. Choose a place in your house where you like to relax and cozy it up a bit. Add a throw blanket, pillows, a candle, incense, or whatever helps create a calming atmosphere.

• Knowing when seasonal anxiety needs professional intervention

SAD is a treatable mental health condition. You don’t have to tough it out on your own. If your symptoms are causing you distress or if you can’t manage them with self-care, you may benefit from treatment with a licensed clinician. Consider seeing an outpatient psychotherapist. If your symptoms are causing impairment or if outpatient therapy isn’t helping, consider a higher level of treatment.

Lightfully is here to help you with seasonal anxiety

Seasonal anxiety isn’t all in your head. It’s your nervous system responding to real environmental changes that affect brain chemistry. If you’re having a hard time with the transition into fall, help is available. 

At Lightfully, our licensed clinicians provide treatment for the whole person, which means you receive personalized care that supports your overall well-being. We target four core life processes to help you create a proactive plan for mental wellness: your thoughts, emotions, behaviors and relationships. We can help you build new skills and habits for managing your seasonal anxiety.

Are you exploring your treatment options right now? Let’s talk about how we can help you with seasonal anxiety. Reach out to our Admissions Concierge Team today.