The weather is chilling, and the sun is setting earlier, which means Summer is almost over.
During the last week of August and through the first weeks of September, many people suffer mood changes, often feeling down, scary or anxious. Autumn anxiety is the term coined by Ginny Scully, a therapist in Wales, to describe this phenomenon.
According to Scully, the main symptoms are anxiety and a sensation of anticipation, but it also includes increased feelings of irritability, fatigue, loss of interest and changes in sleep and eating habits. It can be caused by less exposition to the sun, the start of new routines, the stress from future responsibilities or seasonal allergies.
Summer can’t be forever, but we can mentally prepare for the seasonal change. Here are some tips on how to manage autumn anxiety:
- Build and stick to a routine.
Create a routine that fits your necessities and helps you fulfill your daily activities. This new routine should also keep you excited, to avoid feeling summer dread. Emphasize getting enough sleep, nutrition and physical activity each day. Plan your daily routine and stick to it!
- Get some vitamin D.
Reduced sunlight decreases serotonin levels –resulting in mood changes– and increases melatonin, which can affect your sleeping schedule.
The human body needs vitamin D to function at many levels, and the best way to get some free vitamin D is by spending some time outdoors in daylight. Other options include taking vitamin D supplements and prioritizing food rich in vitamin D, such as fatty fish, sardines, eggs or mushrooms.
- Try something new.
Give yourself a chance and try something new. Whether it’s a new hobby, job or activity, a new challenge can help you feel excited. Set some goals and look forward to them.
This change of season can also mean a fresh start. You can start by reorganizing or tidying your space, to make it feel comfortable.
- Take care of your allergies.
As any other season, fall also comes with seasonal allergies. Mind how your body reacts to the ambient changes.
- Meditate.
Meditation helps reduce stress effects, by lowering cortisol levels. Meditation also promotes a positive outlook on life, helping eliminate negative thoughts and emotions.
Regular practice can lead to a more positive and healthier lifestyle.
- Seek out professional help.
Even if Autumn anxiety is not considered a formal disorder, it’s good to monitor how you feel. When the anxiety prolongs, and it interferes with daily activities, it’s time to seek help from a professional –seasonal anxiety is treatable.
Remember to treat yourself kindly and listen to your body. If you are struggling with anxiety or feel the need to talk with a professional, call University Medical Center of El Paso (UMC) 1-800-473-8440 or 915-479-3484. You deserve to feel well no matter the season.
