Why Seasonal Anxiety Spikes—and What You Can Do About It

As the seasons change, many people notice shifts in their mood, energy levels, and even anxiety. While most are familiar with Seasonal Affective Disorder (SAD), fewer recognize how anxiety specifically can spike during certain months—often without any clear external reason.

So why do anxiety symptoms intensify in specific seasons? As a therapist, I see this pattern in my clients each year. The good news is: it’s real, it’s common, and it’s manageable.

What Is Seasonal Anxiety?

Seasonal anxiety is a form of situational or time-related anxiety that tends to rise during specific times of the year. Unlike generalized anxiety disorder, which persists regardless of time or situation, seasonal anxiety is closely tied to external factors like weather, daylight, routines, and cultural pressures.

Common Times When Anxiety Peaks

1. Fall into Winter (October–January)This is the most well-documented period for emotional disruption:

   • Shorter days reduce natural light, impacting mood-regulating hormones like serotonin.

   • The holiday season brings financial stress, family dynamics, and pressure to be “joyful.”

   • End-of-year reflections can stir regret, loneliness, or fear about the future.

2. Spring (March–May)Surprisingly, many people report increased anxiety in spring:

   • The pressure to “bounce back” from winter can feel overwhelming.

   • Social expectations rise as outdoor gatherings increase.

   • Change in routines (e.g., daylight saving time, school schedules) can be destabilizing.

3. Late Summer (August–September)

   • Transition anxiety ramps up as people prepare for school or work-related changes.

   • “Back to reality” stress hits after vacations.

   • Anticipatory anxiety about the upcoming colder months begins for some.

Why Does It Happen?

1. Light and Hormone Cycles

• Reduced sunlight in fall and winter impacts melatonin (sleep regulation) and serotonin (mood regulation).

• These shifts can lead to increased restlessness, irritability, and intrusive thoughts.

2. Routine Disruption

• Seasonal events (holidays, school breaks, time changes) disrupt routines that help manage anxiety.

• Even positive changes can trigger stress because they require adjustment.

3. Social and Cultural Pressure

• Seasonal benchmarks (e.g., New Year’s goals, summer body expectations, holiday performance) can magnify feelings of inadequacy, fear, or urgency.

4. Unconscious Triggers

• Past traumas or emotional memories tied to specific months (loss anniversaries, previous breakdowns, etc.) may resurface each year.

What You Can Do

☀️ Maximize Light Exposure

• Get outside during daylight hours, even on cloudy days.

• Consider using a light therapy box if your anxiety spikes in darker months.

🧠 Track Your Triggers

• Keep a journal to identify patterns. Do your symptoms always rise in October? Or around Daylight Saving Time?

• Knowing your “anxiety seasons” helps you prepare and act early.

📅 Create Structure

• Maintain consistent sleep, meal, and exercise routines across seasons.

• Routines give the brain a sense of control and predictability—key to reducing anxiety.

🧘 Practice Acceptance and Grounding

• Seasonal anxiety isn’t a failure—it’s a signal.

• Use grounding tools (breathing, body scans, nature walks) to manage rising symptoms mindfully.

🗣️ Talk to a Professional

• Therapy can help you identify seasonal triggers, build coping skills, and make meaning out of your emotional patterns.

• Cognitive Behavioral Therapy (CBT), mindfulness-based therapy, or even short-term check-ins can be helpful.

Final Thoughts

Seasonal anxiety is more than “just a mood”—it’s your mind and body responding to real environmental and emotional shifts. By tuning into your patterns and planning ahead, you can move through your most vulnerable months with more self-compassion and less distress.

Remember: you’re not broken, lazy, or overreacting. You’re human—and seasonal shifts affect all of us in different ways. You're allowed to ask for support, build systems that work for you, and honor your inner calendar.

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Need more support? Reach out to me for a free consultation.

Stay kind to yourself,

Julie Lublin, LPC

Helping clients navigate the seasons of life—literally and emotionally.