^{*One-pan salmon dinner recipe below}

How to cope with Autumn Anxiety

What the f*ck!

Hey there! I used to think it was just “fall blues,” but Autumn Anxiety is real and you may be a sufferer. When the days got shorter, I felt this weird restlessness—more stressed, kind of down, and easily overwhelmed, I wanted no bullshihh. It snuck up on me every year and I didn’t realize it was seasonal! What the f*ck! If you’re feeling off too, you’re not alone. Light therapy, getting outside, and small cozy routines helped me feel better. Hang in there; it gets easier with awareness, it’s not sweet. We’re here to help, try to chillax 🌅 

What is Autumn Anxiety?

What you need to know

Autumn anxiety is a term for the heightened feelings of unease, stress, or sadness that some people experience as fall begins. It’s often linked to seasonal changes, like shorter days, colder weather, and the transition away from summer's more relaxed vibe. As autumn progresses, people may feel pressure from approaching holidays, experience shifts in routine, or simply miss the warmth and sunlight. For some, it’s the beginning of seasonal affective disorder (SAD), while others just feel a general sense of restlessness or worry during this time.

What causes Autumn Anxiety?

Three common causes of Autumn Anxiety are :

1. Shorter Days and Less Sunlight: With sunlight fading earlier, your body produces less serotonin (the “feel-good” hormone) and more melatonin, which can lower your mood and energy levels.

2. Upcoming Holidays: The thought of holiday planning, gift-buying, and family gatherings can bring extra stress, especially as the season approaches.

3. Post-Summer Blues: With summer's freedom over, there's often a feeling of pressure about missed goals, plus the back-to-school or work routine can add extra stress.

Do I have Autumn Anxiety?

A person experiencing Autumn Anxiety might notice some of the following:

• Increased Worry or Restlessness: They may feel uneasy about things they’d usually brush off, with worry cropping up about everyday tasks, future plans, or even social interactions.

• Low Energy or Fatigue: As days get shorter and colder, they might feel more tired than usual, even if they’re getting enough sleep, and have less motivation for activities they usually enjoy.

• Mood Changes: They may feel irritable, sad, or easily overwhelmed, sometimes without a clear reason. Little setbacks can feel more stressful, and they might feel a general heaviness or sadness as fall progresses.

• Trouble Focusing: Concentration can become difficult, with tasks feeling more exhausting. Work, school, or even daily routines might seem harder to get through.

• Desire to Hibernate: They may withdraw socially, feeling less inclined to connect with others, and instead seek comfort through isolating activities like binge-watching shows or staying home more often.

For some, these symptoms gradually ease as they adjust to autumn, while for others, they persist or even grow stronger as winter approaches. Check yourself and be consistent with self-care, its very important.

Is it seasonal?

Yes. Autumn Anxiety is seasonal because it’s directly tied to the natural shifts that happen as summer ends and fall begins. As days get shorter and temperatures drop, there’s less sunlight, which can lead to a drop in serotonin—the hormone that helps regulate mood. More darkness also means the body produces more melatonin, which can make people feel sluggish or down.

(SAD) Seasonal Affective Disorder

Additionally, the season brings transitions like back-to-school routines and upcoming holiday pressures, which can create extra stress. For some, this time of year triggers Seasonal Affective Disorder (SAD), a form of depression related to changes in light exposure and seasonal patterns. Once the season passes and spring arrives, many people notice their mood and energy naturally lift again.

8 ways to cope with Autumn Anxiety (Self-Care)

(How to unf*ck your life)

1. Soak Up Sunlight: Try to get outside for a few minutes every day, even if it's cloudy. Natural light helps balance your mood by boosting serotonin levels. If it’s too dark, consider a light therapy lamp.

2. Stay Active: Regular movement, like walking, stretching, or light exercise, can reduce stress and improve mood. Even short, daily activities can make a big difference.

3. Keep a Cozy Routine: Create comforting rituals—like reading with a warm drink or listening to music—that make you feel good about the season.

4. Set Manageable Goals: Rather than focusing on big goals, try small achievements to keep you motivated and less stressed. Setting achievable fall goals, like trying new recipes, can help shift your focus positively.

   

5. Practice Mindfulness: Relaxing exercises like meditation or breathing techniques help reduce stress and anxiety by keeping you grounded in the present moment.

6. Plan for the Holidays: Start holiday preparations early, even if it's just making lists or setting a budget. Getting organized ahead of time can reduce the feeling of seasonal pressure.

7. Connect with Loved Ones: Even if it’s a quick text or phone call, connecting with friends or family can boost your mood and offer some relief from anxious thoughts.

8. Focus on Nutrition: Eat nutrient-rich foods, including vitamin D and omega-3s, which can support your mood and energy levels, helping you feel a bit brighter as days get darker.

Here’s a simple, tasty recipe your back for baked salmon with green beans and roasted potatoes to help unbig your back. This whole meal can be cooked on one sheet pan, making it easy to prepare and clean up.

Total Cook Time:

• Prep Time: 10 minutes

• Cook Time: 27-30 minutes

• Total: 37-40 minutes

Ingredients

For the Potatoes:

• 1 lb. baby potatoes, halved

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp paprika

• Salt and pepper to taste

For the Salmon:

• 4 salmon fillets (about 6 oz each)

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 2 cloves garlic, minced

• 1 tsp dried thyme (or fresh sprigs if preferred)

• Salt and pepper to taste

For the Green Beans:

• 12 oz fresh green beans, trimmed

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C) and line a large baking sheet with parchment paper or foil.

2. Prepare the Potatoes:

   • In a mixing bowl, toss the halved potatoes with olive oil, garlic powder, paprika, salt, and pepper.

   • Spread the potatoes in a single layer on one side of the baking sheet.

   • Roast in the preheated oven for 15 minutes to give them a head start.

3. Prepare the Salmon:

   • In a small bowl, mix olive oil, lemon juice, minced garlic, thyme, salt, and pepper.

   • After the potatoes have roasted for 15 minutes, remove the pan from the oven and push the potatoes to one side.

   • Place the salmon fillets on the baking sheet, skin-side down if they have skin, and brush with the lemon garlic mixture.

4. Prepare the Green Beans:

   • In the same bowl you used for the potatoes, toss the green beans with olive oil, salt, and pepper.

   • Arrange the green beans next to the salmon on the baking sheet.

5. Roast Everything Together:

   • Return the sheet pan to the oven and roast for an additional 12-15 minutes until the salmon flakes easily with a fork and the green beans and potatoes are tender.

   • Optional: If you like a slightly crispy top, broil on high for 1-2 minutes.

6. Serve and Enjoy:

   • Remove from the oven, add a squeeze of lemon over the salmon if desired, and serve warm.

FckThat : F*ck Anxiety, sometimes that’s enough said! Have a great week.

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Catch us Friday 🗓️

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