How to Overcome Fear during the Fall, Winter and Holidays
As the air turns crisp and the days grow shorter, fall, winter and the new year often bring a wave of transitions. Children return to school, work schedules shift, and the rhythm of life changes pace. For some, these seasonal shifts stir excitement—a sense of renewal. But for others, especially those who are grieving, facing a new season can bring up unease, sadness, or even fear. Whether you’re adjusting to an empty nest, starting a new job, coping with the loss of a loved one, or simply feeling the weight of another year coming to an end, change can feel deeply unsettling.
It’s okay if you find yourself dreading the holidays or noticing old memories surface—especially if the season reminds you of loss or past trauma. Change is natural, but that doesn’t mean it always feels comfortable.
Why Change Feels So Hard
Our brains are wired to prefer familiarity. Routine and predictability help us feel safe, while uncertainty triggers the brain’s natural stress response. When life transitions—big or small—disrupt that sense of stability, our minds often react with anxiety or resistance.
During the fall season, these feelings can intensify. The shift in daylight, changes in social rhythms, and upcoming holidays can all stir emotional memories. For grieving parents, adults facing a major life shift, or anyone managing transitions, this can create a feeling of being “off-balance.” It’s not weakness—it’s simply how our nervous systems try to protect us from the unknown.
Recognizing Signs of Fear of Change
Fear of change can show up in subtle and surprising ways. You might notice:
Avoiding new opportunities or delaying decisions
Feeling unusually irritable or restless
Overthinking every “what if” scenario
Procrastinating on tasks that feel overwhelming
Struggling to focus or feeling stuck between wanting change and resisting it
If these sound familiar, know that you’re not alone. These reactions are not character flaws—they’re signs your mind and body are responding to uncertainty. With the right support, you can learn to move through this season with more calm and confidence.
Practical Strategies to Cope with Change
Here are a few ways to gently support yourself through transitions this fall:
Name What’s Changing
Sometimes, the simple act of naming what feels different helps you regain perspective. Acknowledge what’s shifting—and what remains steady.Ground Yourself in Routine
Keep a few familiar rituals, like morning walks, journaling, or quiet reflection time. Small anchors help your mind feel safe amidst change.Lean on Support Systems
Reach out to trusted friends, family, or a therapist. Speaking your fears aloud can help them feel less overwhelming.Honor Your Emotions
If you’re grieving, allow space for remembrance. Light a candle, write a letter, or honor your loved one’s memory in a way that brings comfort.Consider Therapy or a Therapy Intensive
Therapy offers a supportive environment to explore what change brings up for you. For those seeking deeper, faster relief, therapy intensives can provide powerful, focused healing in a condensed timeframe—helping you work through transitions and underlying fears more efficiently than weekly one-hour sessions.
Embracing Change as Growth
Change, while uncomfortable, is often where growth begins. This fall, you don’t have to face transitions alone. Whether you’re processing grief, adjusting to a new chapter, or simply feeling overwhelmed by the pace of life, help is available.
If you’re ready to explore how therapy can help you cope with transitions, ease fear of change, and find peace during seasonal shifts, I invite you to schedule a consultation. You can fill out the contact form or click the “Book a Consultation” button to take that next, gentle step toward healing.
