Although autumn anxiety isn’t an official medical diagnosis, plenty of people experience increased anxiety in the fall. I tried getting outside more to see if it had any impact, and here’s what I found.

Feeling “down” or anxious when the days start to get shorter in the fall and winter months can be a sign of the winter blues or the more serious seasonal affective disorder (SAD).

However, there are things you can do to reduce those pangs of anxiety that may be associated with seasonal changes. I tried spending more time outdoors to see if it affected my mood now that the temperature is dropping. Read on to see the difference it made!

Want to understand what can cause autumn anxiety?

The Healthline News Team recently spoke with experts to determine why you might feel anxious in the fall and some different ways to manage those feelings.

Fall or autumn anxiety isn’t an official medical diagnosis. However, the National Institute of Mental Health highlights that anxiety can be a symptom of seasonal affective disorder (SAD). Symptoms of depression linked to seasonal changes may also indicate SAD.

SAD is different from the “winter blues,” which can occur when seasonal stressors cause feelings of anxiety or depression. SAD is specifically linked to changes in daylight hours instead of personal stressors, and can occur alongside anxiety disorders.

A 2025 review highlights preliminary research that suggests there may be an association between seasonal changes and mental health conditions, but more research is necessary to understand the link between anxiety disorders and the fall months.

Some people may even have or notice symptoms of an anxiety disorder that coincidentally begin in the fall. Symptoms of anxiety can include:

Research associates exposure to nature with positive effects on our physical and mental health.

For example, a 2021 review concludes that nature-based interventions, such as gardening, may help to treat and prevent mental health issues. This may be because these interventions offer the opportunity for people to:

The American Heart Association (AHA) suggests that people may be able to maximize the beneficial effects on anxiety by combining spending time outside with exercise.

How I changed my routine

Since I work from home, it can feel pretty challenging to find ways to make the most of the daylight hours in the fall and winter months. It’s all too easy to wake up later, get straight to work, and spend my time after work on chores or electronic devices.

Having the occasional day like this doesn’t seem to impact my mental health, but day after day it can start to feel a little repressive.

To combat this, I decided to add a “commute” to my week. I set my alarm earlier, and every morning before work and every evening immediately after work, I went for a 15- to 20-minute walk around the block.

I tried different routes each time, and would combine my new commute with other habits I enjoyed. For example, I’d listen to my favorite music on my walk and would take my morning coffee in a travel mug to drink as I walked.

Not only did this mean I was getting more exercise each day, but I was also spending more time outside during fall’s dwindling daylight hours.

Of course, this might not be possible for everyone, but other ideas for getting outside more in fall include:

  • going for a lunchtime walk
  • having your morning coffee in your yard
  • taking up gardening
  • practicing meditation outside

Adding a walk before and after work to my daily routine felt like a small change, but led me to notice the following changes:

  • It gave me time to think through current and upcoming challenges that would usually cause me stress and anxiety.
  • Time away from home gave me a sense of separation from my problems.
  • I felt calmer and more resilient when signing onto my laptop each morning.
  • I spent less time overthinking my problems during the day, and got less distracted by thoughts of those problems when working.
  • I felt closer to my local community.
  • My overall mood has felt more positive and happier.

Although it felt like quite a challenge to get out of bed at the start of the week, by the end of it, I was looking forward to some time outside.

Would I do it again?

I’ve felt eager to keep up with my new “commute” since starting it. Even beyond its potential benefits for anxiety, I’ve noticed an improvement in my mood.

Of course, the days will keep getting shorter as we move from fall to winter, so I might not get so much daylight by going for walks before and after work. However, it’s still a great way to increase my cardio and get some separation from electronics at home, which I think has contributed to the benefits.

No matter when feelings of anxiety occur, there are things you can do to manage those feelings. For example, you can try:

Occasional feelings of stress and worry are completely natural. However, anxiety that is excessive and persists for 6 months or longer may indicate generalized anxiety disorder.

Anyone with difficulty managing feelings of anxiety can speak with a healthcare professional for further support and treatment for any underlying anxiety disorders.

The 333 rule for anxiety is a grounding technique that may help people feel calmer and less overwhelmed in periods of anxiety or panic.

To try it, you can:

  • Touch 3 things close to you.
  • Name 3 things you can see.
  • Identify 3 sounds you can hear.

Seasonal depression tends to last four to five months in the year. It is most common in late fall to early winter.

“Autumn depression” is not a clinical diagnosis. However, people may refer to SAD that begins in the fall as autumn depression, since it’s linked to natural changes in daylight.

Autumn or fall anxiety isn’t a clinical diagnosis. However, people may experience anxiety in the fall due to seasonal stressors or the start of seasonal affective disorder (SAD).

Getting outside more as it started getting darker helped me feel better able to manage feelings of worry and stress. I also noticed an improvement in my overall mood.

Other strategies to manage anxiety may include relaxation strategies, such as breathing exercises or journaling. If anxiety interferes with daily life, it’s important to speak with a healthcare professional for further support.

»Meet your author:Megan Austwick