Managing Anxiety As The Seasons Change: A Houston Therapist’s Guide
Anxiety Counseling with Alejandra Machado, LPC.
For many of us in Houston, we look forward to fall weather as temperatures start to cool down slightly and allow us a reprieve from the oppressive summer heat. With fall here and daylight savings time in full swing, we’ve pushed our clocks back one hour. Hopefully, this can give us that extra hour of sleep to catch up on, but for some, this seasonal shift can also bring changes in energy, mood, and anxiety levels.
Shorter days and longer nights can disrupt our circadian rhythms and sometimes trigger increased anxiety or low mood. The good news? There are many ways to support your mental health during this transition.
Here are a few tips to help manage your mental health as the seasons change.
1. Understand How Seasonal Changes Affect Anxiety
Our brains and bodies respond to light exposure, sleep, and daily structure. When daylight decreases, serotonin (the “feel good” neurotransmitter) can dip, and melatonin (the sleep hormone) increases earlier in the day, leaving you feeling sluggish or uneasy.
For many people, this can lead to:
Feeling more on edge or restless
Difficulty focusing or sleeping
A sense of dread or irritability
Physical symptoms such as muscle tension or fatigue
Learning to recognize these patterns is the first step toward managing them effectively.
2. Watch the Caffeine and Sugar Intake
It’s the season of pumpkin spice everything, and while those cozy flavors can bring comfort, too much caffeine and sugar can spike anxiety.
Try to:
Limit caffeine after noon to protect your sleep
Pair sweet treats with protein or fiber to avoid sugar crashes
Stay hydrated with water or caffeine-free herbal teas
If you notice your heart racing or your mind spinning after your second latte, it might be your body’s way of telling you to cut back.
3. Stay Consistent with Your Sleep Schedule
When the clocks change, your internal body clock takes time to adjust. Prioritizing consistent sleep helps regulate mood and anxiety levels.
Some sleep hygiene tips:
Go to bed and wake up around the same time daily
Avoid screens 30–60 minutes before bed
Keep your room cool and dark
Get morning sunlight exposure to anchor your sleep rhythm
Even small adjustments can make a big difference in how you feel throughout the day.
4. Get Outside and Move Your Body
Cooler fall temperatures make it easier to enjoy the outdoors in Houston, whether that’s a walk in Memorial Park, a short bike ride, or time spent in your backyard. Natural light helps regulate serotonin and melatonin, both of which are key to emotional balance.
Movement doesn’t have to mean a full workout; even 10 minutes of stretching or gentle walking can help release tension and reduce anxiety symptoms.
5. Practice Mindfulness Through the Five Senses
Fall is full of sensory richness: the smell of cinnamon, the sound of crunching leaves, and the sight of a vivid sunset. Mindfulness helps you ground yourself in the present moment rather than getting lost in anxious thoughts.
Try this simple grounding practice:
See: Notice colors or shapes around you
Smell: Breathe in scents of spices or candles
Hear: Listen to ambient sounds or calming music
Touch: Feel textures like a cozy blanket or warm mug
Taste: Slowly savor your coffee or tea
6. Connect and Reach Out for Support
Sometimes anxiety persists despite healthy habits, and that’s when therapy can help. As a licensed professional counselor in Houston, I work with adults who experience anxiety, overwhelm, or self-doubt through evidence-based approaches like CBT, DBT, and Brainspotting.
Whether you’re struggling with seasonal changes, major life transitions, or ongoing stress, therapy can help you understand your triggers, build emotional regulation skills, and feel more grounded.
If you’ve tried managing anxiety on your own and still feel stuck, I invite you to reach out for a free 15-minute consultation at 281-858-3325. Together, we can explore what’s been contributing to your anxiety and find a personalized path toward relief.
