Navigating Seasonal Anxiety: Understanding the “September Scaries”
Updated: Sep 14
What are the “September Scaries”?
The term “September scaries” describes seasonal anxiety. This common experience can surface as summer ends and fall begins. For some, it’s uneasiness about school or work. For others, it can feel heavier. Prolonged feelings of anxiety or sadness may indicate Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes, particularly as winter approaches. Both sides of this spectrum can be challenging to navigate.
Why Transitions Can Feel So Hard
Seasonal changes often disrupt our routines, signaling a threat to our sense of safety. The comforts we associate with warm weather, longer days, and a relaxed schedule are subject to change. This can reignite fears of abandonment. Research suggests that trauma and attachment insecurity can heighten sensitivity to stress (Mikulincer & Shaver, 2012). For those with attachment wounds or a history of trauma, transitions can feel disorienting and trigger deep-seated emotional responses. These might include dread, restlessness, trouble concentrating, irritability, or low motivation. Such reactions are common and do not indicate an inability to cope; they may simply reflect your nervous system's response to change.
4 Grounding Techniques for Managing Seasonal Anxiety and Transitional Triggers
1. Practice Box Breathing
Box breathing is a simple yet effective technique. Inhale for four counts, hold for four, and exhale for four. This method can help slow down anxious thoughts. Remind yourself: it’s okay to feel uneasy, and this feeling will pass—just like the seasons!
2. Name Your Feelings
Try to identify what you are feeling. Is it anxiety? Nostalgia? Stress? Perhaps there’s anticipation about what’s to come. Journaling can provide a space to empty your mind and clarify your needs.
3. Embrace Enjoyable Activities
The fun doesn't have to stop! Even during busy times, fill your downtime with enjoyable activities. Spend quality time with family and friends, bake, or take walks. These can serve as daily anchors and reminders of what to look forward to.
4. Get Some Sunlight
Vitamin D from sunlight can boost your mood and energy. Just five minutes a day can make a difference, especially as the days shorten.
The Impact of Seasonal Changes
The changing seasons aren’t always easy. They can affect us more than we realize. During these transitions, be gentle with yourself. You are fully capable of navigating whatever comes next.
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