By Sarah Carstens, LCSW, LCADC
As the summer months fade and the leaves begin to change, many people experience a subtle shift in mood.
The transition into the fall season can trigger emotions and behaviors linked to changes in light, routine, and expectations as the holidays approach.
Fall brings pumpkin spice, crisp air and cozy sweaters, but for some it can also be a time of heightened mental health challenges.
For some people, especially those prone to anxiety and depression, dealing with these changes can be overwhelming and may lead them to turn to substances to cope.
If you or a loved one are struggling with mental health challenges this season — or any season — help is available.
At Penn Medicine Princeton House Behavioral Health, patients have access to evidence-based care for a range of mental health conditions, including anxiety, depression and substance abuse.
Changing Light, Changing Weather
As the sun sets on summer, the days become shorter, and the nights become longer.
It’s believed that this reduced exposure to sunlight can affect circadian rhythms and serotonin levels, which can lead to feelings of fatigue, sadness and even hopelessness.
Some people may experience a low energy, a loss of interest in activities, changes in sleep patterns and difficulty concentrating.
In addition, as daylight hours shrink and the weather becomes chillier the natural inclination to retreat indoors can lead to feelings of isolation.
Back-to-School, Shifting Routines
For families, fall typically means new back-to-school schedules and shifting routines.
This return to a structured daily routine along with the added demand of sports practices and other extracurricular activities can be a source of stress, especially for parents juggling work and family obligations.
For students, fall can trigger anxiety about academic performance, peer pressure, and future plans.
Return to Solitude
For many, summer is synonymous with social gatherings, vacations and outdoor fun. Fall on the other hand, brings a return to solitude.
With fewer opportunities for social interaction, some individuals may find themselves feeling lonely or withdrawn. The quiet of fall can also allow unresolved emotions to resurface.
Unbalanced World
From school shootings to terrorist attacks and all out wars, bad news has become a more regular occurrence. In addition, recent election seasons have become particularly difficult for many people and this season is no exception.
The emotional climate of our world lends itself to people feeling out of control, anxious, and depressed. In addition, people may tend to withdraw rather than engage in discussions that may become heated and divisive. Those who already struggle with mental health issues can find that their symptoms dramatically increase during stressful times.
Holiday Anxiety
The fall also ushers in the start of the holiday season. While holidays can be joyous, they can also bring stress, family conflict, financial strain, and feelings of isolation for some. The pressure to celebrate, spend money and be festive can become overwhelming.
Red Flags
With the natural shifts that occur in fall, it can be difficult to recognize the warning signs of a mental health condition. However, here are some red flags:
- Normal, everyday stressors start to feel overwhelming.
- Changes in sleep patterns outside the regular changes brought on by the season. Sleeping too much or too little.
- Changes in eating habits. Eating too much or too little or not eating a healthy diet.
- Feeling lethargic and not getting enough physical activity.
- Isolating from friends and family.
- Persistent sadness or irritability.
- Increase in frequency and/or intensity of alcohol or cannabis use. Turning to substances to cope with stress.
Coping Tips
In general, sticking to a wellness routine — being active, getting healthy sleep and eating a balanced diet — can help you cope with stress. Other skills are dependent on how you experience stress.
For instance, if you are prone to frustration and irritability, intense exercise may help you to work out those emotions.
If you experience anxiety, nervousness, or panic attacks, you may find meditation and deep breathing exercises helpful.
Additionally, most everyone benefits from having a support network to lean into in times of stress. Reaching out to a trusted friend or family member and sharing what you’re going through can be helpful in relieving stress and in identifying concerning behaviors — such as drinking too much — before they become more problematic.
Moreover, if feelings of sadness, anxiety or isolation become overwhelming or if you are concerned about your substance use, don’t hesitate to seek professional help. A mental health therapist or counselor can provide additional support to help you navigate the challenges of this time of year. If your company has an employee assistance program, you will likely have access to brief, confidential therapy through that program.
For more information about Penn Medicine Princeton House Behavioral Health visit www.princetonhouse.org. Princeton House admissions clinicians can be reached at (888) 437-1610.
Sarah Carstens, LCSW, LCADC, is a licensed clinical social worker and licensed clinical alcohol and drug counselor. She is the clinical director of Addiction Services at Penn Medicine Princeton House Behavioral Health.
