🕯️ Spooky Season or Stress Season? Managing October Anxiety and Holiday Stress

Courtney Dunlap
Oct 27
3 min read

When Fall Feels More Frightful Than Fun

October usually brings the welcome comfort of sweater weather, pumpkin spice lattes, and the spooky fun of Jack-o-lanterns. Yet, seasonal joy can quickly devolve into anxiety with the sudden rush of family expectations, financial worries, and endless to-do lists.

If you’ve ever noticed your nerves feeling a bit more rattled when the thrill of trick-or-treating ends and holiday pressure sets in, you’re not alone.

Let’s take a look at where this comes from and unpack what you can do to quiet excessive worry.

Why Anxiety Spikes from October Through the Holidays

1. Seasonal Changes and Less Sunlight

As we feel a slight chill in the air and darkness sets in before dinner time, many of us may notice increased restlessness. Our minds might swirl with racing thoughts or sense irritability creeping in.

From a biological standpoint, autumn’s reduction in sunshine affects our bodies’ serotonin levels. Serotonin — the brain’s “feel good” chemical is what boosts our emotions. This can lead to low energy and sadness, common symptoms of Seasonal Affective Disorder (SAD). The phenomenon of October anxiety is more real than we even realize.

2. Social and Emotional Pressure

We love fall festivities and joyful family gatherings — but these are not always without their stressors. There could be social or family pressure to attend all the events that fill your fall calendar. Too often, this can make people feel overwhelmed or even guilty if they aren’t in the festive mood.

3. Anticipating the Holidays

“Autumn carries more gold in its pocket than all the other seasons.” — Jim Bishop

Yet for some, that “gold” feels heavy instead of warm.

The rush of holiday travel, gift giving expenses, or unwelcome family conflict doesn’t have to trigger anxiety. As the glow of Halloween lights fade you can find balance and calm.

Recognizing the Signs of Seasonal and Holiday Anxiety

Weeks before December arrives, you can get unstuck and resist the discomfort of exhaustion. Tune in to your body and watch for clues before burnout sets in.

Racing thoughts or physical tension
Sleep problems or fatigue
Irritability or emotional reactivity
Feeling pressure to meet expectations or “keep it all together”

Recognizing these signs early on helps you pause, breathe, and make adjustments.

Therapist-Approved Ways to Manage Fall and Holiday Stress
1. Get Some Sun
Get outside every day, even if it’s only for 15 minutes. Believe it or not, but there’s still some sunlight peeking through on the cloudiest of days. This boosts serotonin and regulates your sleep cycle. If possible, schedule walks in the morning or on your lunch break. Moving your workout outdoors can do wonders for you!

2. Protect Your Boundaries

You don’t have to say yes to every gathering or volunteer role. Try replacing “I should” with “Do I want to?” Setting boundaries helps you stay connected and emotionally balanced.

3. Establish Rhythms

Establish simpler rhythms to quiet your nervous system:

Move your body. Incorporate gentle stretching before bed.
Focus on gratitude — journal what you’re thankful for daily.
Connect with God. Read your Bible and pray at least once a day.

4. Plan for the Holidays Early

It’s been said that if you fail to plan, you plan to fail. One way to reduce future stress is by planning ahead — budget gifts, schedule self-care, and communicate expectations with loved ones before the holiday rush. This small proactive shift can prevent emotional crashes later.

5. Reach Out for Support

You do not have to manage anxiety alone. Leaning on trusted friends, confiding in your therapist, or plugging into your local church or support group often lightens the load. When we talk about our struggles, instead of bottling them up, we experience greater amounts of peace and joy.

You do not have to be swept away by overwhelming emotions. You can reclaim your mental health.

“You don’t have to control your thoughts. You just have to stop letting them control you.” — Dan Millman

Finding Calm in a Busy Season

Anxiety during fall and the holidays doesn’t mean you’re doing something wrong — it means your mind and body are responding to the natural rhythms of life. A deeper sense of self awareness, compassion, and healthy boundaries, can empower you to cultivate the peace you need during this busy season.