As the days grow shorter and the air turns crisp, some welcome the change in seasons with excitement. For others, the transition can stir up unsettling feelings

Is autumn anxiety real?

The term “autumn anxiety” was first coined by Welsh therapist Gillian Scully to describe a common experience brought on by the end of summer. The phenomenon shares similarities with the winter blues (also known as seasonal affective disorder, or SAD) in that it’s triggered by the shift from summer to autumn. It is also likely caused by other life transitions that many of us experience during this time of year, including the start of a new school year combined with less sunlight, less time spent outside, and less time moving and exercising our bodies.

Interestingly, Counselling Directory member and psychotherapist Jo Allen notes September can be one of the busiest times in terms of receiving therapy enquiries.

In her article ‘Addressing the September blues’ she says, “September can often bring up that 'back to school' feeling whether or not you have children of your own. Depending on your experience, this may bring up positive or negative memories of being at school yourself. You may notice that you feel more anxious than normal, but not know why. The holidays are over, and it's time for normal service to resume. The more relaxed attire and attitudes of summer are behind us, and you may struggle to adjust to the return to your normal routine; or, it may be the start of a new routine entirely.”

Signs you may notice in yourself include:

  • low mood
  • fatigue and sleepiness
  • increased anxiety and worry
  • irritability
  • loss of interest in everyday activities

If you’re struggling with the transition between seasons, it’s important to remember you’re not alone and many others feel the same. Here, we share simple techniques to help you beat the blues and look forward to the months ahead.

Embrace the change

Do you remember the start of each school year when you were a child? New books, new clothes, new supplies and the anticipation of the year ahead. Treat yourself to a back-to-school-like transition from summer to autumn. Perhaps by picking out some cosy, autumn-inspired clothes, trying out a hobby you've been curious about, or setting a new goal to challenge and inspire yourself. To keep that momentum, break your goals into small, achievable steps, and track your progress along the way. You'll stay motivated and create that same sense of excitement as when you were a child, ready for the adventure of a new season.

Transfer that summer feeling

To counter the blues, try to think of one or two practical activities that bring you joy in the summer and carry them over into the cooler months. For example, if you enjoy being outside, consider setting up walking get-togethers with friends, (weather permitting, of course). If you cherish your evening strolls, try shifting them to daylight hours to soak up as much natural light as possible. If gardening is your passion, why not plant some indoor house plants to bring the outdoors in?

Create an end-of-summer tradition

Instead of seeing the end of summer as a negative time, why not create a tradition to turn the season's end into something positive? You might consider hosting a late summer BBQ with friends and family, planning a getaway, or dedicating time to reorganise and declutter your home. Creating a personal tradition helps you end the season on a positive note and sets you up for upcoming changes with a sense of closure and anticipation.

Prioritise self-care

As summer winds down and responsibilities pick up, it's important to take time for yourself to recharge and maintain a sense of balance. This could mean setting aside time for a hobby, enjoying a quiet walk, or taking a moment to journal your thoughts. Additionally, try to make healthy choices that make you feel good such as eating nutritious meals, exercising regularly, getting enough sleep or cutting out alcohol. The change in weather can often leave us feeling rundown, so prioritising self-care and healthy habits can help you stay energised.

Acknowledge your feelings

Sometimes, those ‘end-of-summer blues’ can be a sign of something deeper. Whilst it's normal to feel a little down as the colder weather sets in, if you find yourself feeling persistently unhappy or consistently low, it's important to speak to your GP. If you feel you’d benefit from some professional support, you can find qualified professionals on Counselling Directory.