Understanding and Managing Everyday Worry: A Guide to Reducing Anxiety as the Seasons Change

As the long days of summer gradually fade into the crispness of autumn, many people experience a sense of unease, worry or anxiety. This time of year often brings with it a return to routine—children are back in school, work is back in focus after the summer holidays, and with it, the pressure of upcoming deadlines.

These changes, while normal, can aggravate feelings of worry and anxiety. Understanding the nature of worry and learning practical ways to manage it can make a significant difference in your mental and emotional well-being.

As a therapist, Denise sees first-hand how these changes impact her clients’ overall wellbeing. In this e-news, we’ll review what happens when we worry and provide practical tips to help you reduce and more healthily manage it.

What is Worry?

Worry is a natural part of the human experience. It’s our brain’s way of signalling potential threats or challenges, urging us to prepare or act when thinking about the future. However, when worry becomes excessive or chronic, it can lead to anxiety, stress, and even physical health problems. Worry is often a repetitive, negative thought process centred on uncertain outcomes or potential dangers¹. Normal worry usually interferes little with daily life because you’re usually able to stop it. While occasional worry is a normal response to life’s challenges, persistent worry can be debilitating.

Seasonal Changes and Worry

The transition from summer to autumn is often accompanied by a noticeable increase in worry and anxiety. This seasonal shift can disrupt routines, amplify stressors, and trigger a sense of loss as the warmth and freedom of summer give way to the structure and demands of autumn.

Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time every year, typically in the fall and winter, can also contribute to feelings of worry and anxiety².

For many, the return to work or school after a summer break can be particularly stressful. The abrupt change in daily routine, coupled with the pressure to perform and meet expectations, can lead to increased worry. Parents may feel anxious about their children’s academic performance or social interactions, while employees might worry about meeting work deadlines or balancing their personal and professional lives.

The Impact of Worry on Mental and Physical Health

Excessive worry can have significant consequences for both mental and physical health. Chronic worry is closely linked to anxiety disorders, which affect nearly 8 million adults in the UK each year³.

Prolonged worry can also lead to physical symptoms such as headaches, fatigue, muscle tension, and digestive issues. In some cases, it can even contribute to more serious health problems, such as cardiovascular disease⁴.

Moreover, worry can disrupt sleep, creating a vicious cycle. Poor sleep leads to increased anxiety and further sleep disturbances. Studies have shown that individuals who experience high levels of worry are more likely to suffer from insomnia, which in turn exacerbates feelings of anxiety⁵.

Practical Strategies for Managing Worry

Fortunately, there are several effective strategies that you can use to manage and reduce worry in your daily lives. Here are some evidence-based approaches:

1. Practice Mindfulness and Meditation

Mindfulness involves focusing on the present moment without judgment. By practicing mindfulness, you can reduce the tendency to ruminate on past events or worry about the future. Research has shown that mindfulness meditation can significantly reduce anxiety and stress⁶.

A simple way to start is by setting aside a few minutes each day to sit quietly, focus on your breathing, and observe your thoughts without getting caught up in them. The focus is placed on observing, becoming aware of the thoughts, without getting involved in them. If you find this to be difficult, start by writing all your worrying thoughts on a piece of paper.

2. Limit Exposure to Stressors

In our digital age, constant exposure to news, social media, and other stressors can fuel worry. Consider setting boundaries around your media consumption. For example, limit the time you spend reading or watching the news, especially before bed. Engage in activities that promote relaxation, such as reading a book, enjoying a nice bath or shower, taking a walk, or listening to music.

3. Engage in Physical Activity

Exercise is a powerful tool for managing worry and anxiety. Physical activity releases endorphins, which are natural mood lifters. Regular exercise has been shown to reduce symptoms of anxiety and depression⁷. Exercise does not have to be strenuous, even a short daily walk can make a difference in how you feel.

4. Establish a Routine

The return to a structured routine after the summer can be daunting, but it can also be an opportunity to establish healthy habits. Create a daily routine that includes time for work, relaxation, and self-care. Sticking to a consistent schedule can help reduce uncertainty and provide a sense of control, which can alleviate worry.

5. Practice Cognitive Behavioural Techniques

Cognitive Behavioural Therapy (CBT) is a well-established method for managing worry and anxiety. CBT involves identifying and challenging irrational or negative thoughts and replacing them with more balanced, realistic ones⁸.

For example, if you find yourself worrying excessively about an upcoming event, ask yourself whether your fears are based on facts or assumptions. Or ask yourself if your thoughts are true. Do you have any evidence to prove there are? Reframing your thoughts can help reduce anxiety.

6. Prioritize Sleep

Good sleep is essential for mental and physical health. Establish a bedtime routine that promotes relaxation, such as reading, taking a warm bath, listening to a guided sleep meditation or practicing deep breathing exercises. Avoid stimulants like caffeine, alcohol, and screens before bed. If worry keeps you awake, try writing down your thoughts in a journal before going to sleep. This can help clear your mind and reduce night-time rumination.

7. Seek Support

If your worry becomes overwhelming, don’t hesitate to seek support. Talking to a therapist can provide you with tools to manage anxiety and develop healthier coping strategies. Support groups, whether in-person or online, can also offer a sense of community and shared understanding.

The Role of Self-Compassion

In addition to the strategies mentioned above, practicing self-compassion can be particularly effective in managing worry.

Self-compassion involves treating yourself with the same kindness, care and understanding that you would offer to a friend in distress. Research by Dr Kristin Neff has shown that self-compassion can reduce anxiety and increase emotional resilience⁹.

When you notice yourself worrying, take a moment to acknowledge your feelings without judgment, and remind yourself that it’s okay to feel anxious. This approach can help you break the cycle of worry and respond to stressors in a more balanced way.

Worry is a common and often unavoidable part of life, especially during times of transition such as the change of seasons or the return to work and school. However, by understanding the nature of worry and implementing practical strategies to manage it, you can significantly reduce its impact on your daily life.

Whether it’s through mindfulness, exercise, establishing routines, or seeking support, taking proactive steps to manage worry can lead to improved mental and physical well-being.

Remember, it’s not about eliminating worry altogether, but rather learning how to manage it in a way that allows you to live a fulfilling and balanced life.

By Denise iordache, sleep therapist & founder JoySpace Therapy https://www.joyspacetherapy.com/

Photo by Aaron Burden on Unsplash