"September Scaries": Managing Seasonal Anxiety and Transitional Triggers

August often feels like the Sunday of the calendar year – a quiet pause before the busyness of fall sets in. While autumn brings vibrant colors and cooler temperatures, other changes such as back to school, shorter days, or a busier schedule, can be distressing. This blog is dedicated to exploring how the changing season itself can stir up anxiety and emotional stress, especially for those with past trauma or attachment wounds, and offers practical techniques for managing seasonal anxiety and transitional triggers.

What are the “September Scaries”?

“September scaries” is a casual term used to describe seasonal anxiety, a common experience of emotional discomfort that 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 can be a symptom of Seasonal Affective Disorder (SAD), a form of depression attached to seasonal changes, specifically as winter approaches. Both sides of the spectrum aren’t easy to navigate.

Why Transitions Can Feel So Hard

Seasonal changes can often disrupt routine, which may signal a threat to safety. The things we grew to feel comfortable in such as warm weather, longer days, a looser schedule or sleeping in, are subject to change – which can reignite fears of abandonment.

Research suggests that trauma and attachment insecurity can increase sensitivity to stress (Mikulincer & Shaver, 2012). Especially for those with attachment wounds or a history of trauma, times of transition can feel disorienting and trigger deep-seated emotional responses. This might feel like dread, restlessness, trouble concentrating, irritability, or low motivation. These are common reactions and do not mean you are unable to cope – it could be your nervous system responding to these changes.

4 Grounding Techniques for Managing Seasonal Anxiety and Transitional Triggers

Practice Mindfulness & Deep Breathing

Box breathing (inhale for four counts, hold for four, and exhale for four) or intentional pauses throughout the day can help slow down anxious thoughts. Remind yourself: it’s okay to feel uneasy and it will pass - just like the seasons!

Journal

Try naming what you are feeling. Could there be anxiety? Nostalgia? Stress? Maybe there’s anticipation about what’s to come. Journaling can provide a space to empty your mind and bring clarity about your needs.

Create time for enjoyment

The fun doesn't have to stop! Even during the busier times, filling down time with enjoyment such as quality time with family and friends, baking, or walking can act as daily anchors and reminders of what to look forward to.

Soak Up the Sun

Vitamin D from sunlight can boost your mood and energy. Five minutes a day can make a difference – especially as days shorten.

The changing seasons aren’t always easy, and can impact us more than we think. In the meantime, be gentle with yourself—you’re fully capable of navigating whatever comes next.

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