Managing Fall Anxiety: Tips for a Calmer Season
As the crisp air rolls in and the leaves start to change, fall can bring beauty, reflection, and…sometimes more stress than expected. Many high-achieving women and BIPOC professionals notice their anxiety spikes this time of year. Shorter days, cooler weather, busier schedules, and upcoming holiday demands can all combine to create a sense of overwhelm. If you’ve found yourself feeling heavier, more restless, or struggling to keep up lately, you’re not alone. Fall anxiety is real and there are ways to manage it with care and intention.
Why Seasonal Changes Can Increase Anxiety
Transitions often stir up stress, and seasonal changes are no exception. Fall can be especially challenging because of:
Reduced daylight: Less sunlight can affect mood, energy, and sleep cycles, making it harder to stay balanced.
Busier routines: The return of school, packed work schedules, and the lead-up to the holiday season often add more to our plates.
Holiday pressures: For some, the season carries expectations around gatherings, finances, or family dynamics.
Emotional associations: The colder, darker months can bring up past memories or emotions, particularly for those who have gone through trauma or loss during this time of year.
Recognizing these factors can help you approach fall anxiety with more compassion and create space for proactive care.
Simple comforts like warm tea, cozy textures, and seasonal rituals can help ease fall anxiety and bring a sense of calm during seasonal changes.
5 Strategies for Managing Fall Anxiety
1. Create a Consistent Routine
One of the most grounding tools for managing seasonal stress is building structure into your day. A steady routine supports your nervous system, reduces decision fatigue, and helps you feel more anchored when external changes feel overwhelming. Try setting regular sleep and wake times, scheduling breaks during work, and creating a simple morning or evening ritual to center yourself.
2. Spend Time Outdoors and Move Your Body
Even as the weather cools, fresh air and movement are powerful for mental health during seasonal changes. A short walk in the crisp air, stretching by an open window, or soaking in a bit of morning sunlight can boost your mood and regulate your energy. Pairing movement with time in nature can help decrease anxiety and support your overall resilience.
3. Explore Therapy for Personalized Coping Tools
Sometimes seasonal changes amplify deeper stress or unresolved pain. Therapy can provide a safe, supportive space to understand these triggers and develop strategies tailored to your life. For example, EMDR therapy can help you process old patterns or experiences that resurface in the fall. Trauma-informed, culturally sensitive support ensures that you’re seen and understood as you navigate these shifts. Managing fall anxiety isn’t just about surviving, it’s about reclaiming your sense of peace.
4. Practice Mindful Transitions
When the season itself feels fast-paced, slowing down your own transitions can make a big difference. Take a few minutes before switching tasks to breathe deeply, journal a quick thought, or simply stretch. These micro-pauses allow your body and mind to reset, reducing the constant “rush” that fuels anxiety.
5. Nurture Connection and Support
Fall can sometimes feel isolating, especially with longer nights. Make space for connection: whether through friendships, supportive communities, or professional guidance. Sharing how you’re feeling lightens the weight you carry and reminds you that you don’t have to navigate this season alone.
Finding Calm This Fall
Seasonal changes can bring unique challenges, especially as daylight shortens, schedules fill up, and emotions resurface. By creating consistent routines, spending time outdoors, seeking therapy when needed, practicing mindful transitions, and leaning into connection, you can take intentional steps to ease fall anxiety. These small yet powerful strategies can help you feel more grounded and supported as you move through the season with greater calm and clarity.
Looking for a Seattle EMDR therapist (or support anywhere in Washington State) who understands the unique stressors faced by high-achieving women and BIPOC professionals?
Let’s work together to help you find balance, release what’s been weighing you down, and move through this season with more peace and resilience.
About the author
Angelica De Anda is a Licensed Mental Health Counselor and EMDR Certified therapist based in Washington State. Offering virtual therapy and in-person EMDR extended and EMDR intensives for individuals ready to move through trauma, burnout, and stress with deeper, faster results. Her work is grounded in cultural humility, compassion, and a belief in each client’s capacity to heal.
