As leaves change and evenings settle in earlier across Toronto, it’s common to sense anxiety gaining ground. While authors like Albert Camus have described autumn as a second spring, for many, the reality is more sobering: colder days, longer nights, and a subtle heaviness that’s hard to shake. Alongside the seasonal shift, there’s the added challenge of getting routines back on track after a relaxed summer—a task that’s often easier said than done.
Fall brings its own stressors: the school year in full swing, work demands ramping up, and holidays looming. This combo, plus the shift indoors, means losing many habits that help us feel well. It’s a lot to navigate—but you’re not alone, and you don’t have to simply wait for spring.
Here are some practical ways to keep autumn anxiety in check and support your wellbeing as the days grow shorter:
1. Prioritize Daylight and Fresh Air
It can be easy to talk yourself out of getting outside, but even a short midday walk or trip to a local park helps. Fresh air and exercise aren’t just good for your body—they help boost mood by increasing “happy chemicals” like serotonin and endorphins in the brain. If you can, aim for a little outdoor movement every day.
2. Rebuild Simple Routines
Sliding back into regular schedules after summer holidays takes effort. Start small: set a consistent bedtime, prep easy breakfasts, or lay out clothes the night before. These tiny habits help anchor your day when things feel unsteady.
3. Stay Connected
Isolation can sneak up on us as we spend more time indoors. Try scheduling brief coffee dates, sending a message to a friend, or joining a local event. Regular, simple connection—virtual or in person—can lift your spirits more than you think.
4. Add Structure Where You Need It
The fade of summer’s freedom often leads to forgotten routines. Structure can be simple—a favorite weekly class, Sunday family dinners, or a daily self-care checklist.
5. Practice Autumn Self-Compassion
Remind yourself: if you’re struggling, so are others. This season can be tough, and giving yourself permission to rest or adjust expectations is powerful.
6. Get Ahead of Holiday Stress
Planning now for the busy months ahead pays off. Set boundaries, budget early, and keep communication open with loved ones to lower pressure later.
7. Try Movement that Feels Good
Find activities that fit the season—indoor yoga, stretching, or joining a local gym. Even short bursts of movement can help reset your mood.
8. Seek Support When Needed
If you notice your anxiety or low mood sticking around, reach out. You’re not meant to handle tough seasons alone. Talking it through can lead to new perspectives and practical coping skills.
For me, fall always symbolizes what I affectionately call “gym weather”—the time when I move most of my exercise indoors. But even as my workouts shift to the gym, I make a point of getting outside for a walk on sunny days at lunchtime. There’s something about stepping into the fresh air and sunshine, especially in the middle of a busy day, that brings a gentle sense of contentment and clarity. These moments have their own benefits and help lighten the mood in ways that even a good gym session sometimes can’t. If autumn has you feeling out of sorts, remember that small changes like this truly do help—and you’re absolutely not alone in finding fall a challenge.
If you want more ideas for coping or just someone to listen, please reach out.
Anu Chahauver is a registered social worker, psychotherapist and the Founder at Your Therapy.
Your Therapy is a safe, welcoming, counselling therapy practice in the Greater Toronto Area. Thanks for reading and, as always, please feel free to reach out with questions about talk therapy or other mental health issues. We offer depression therapy, anxiety therapy and more.
