🎃 SHOCKtober: Why Fall Can Be a Scary Season for Mental Health

Anyone who knows me knows that I love scary movies. October is my absolute favorite time of year — the costumes, the pumpkin spice, and, of course, the jump scares. 👻

But recently, during a chat with my therapist friends (who are also teachers), something real and a little chilling came up. They’re seeing a rise in student anxiety, overwhelm, and mental health struggles in their classrooms this month. At Austin Therapy for Girls, we’ve noticed the same trend — more calls, more new clients, more “everything feels too much” moments as soon as the calendar hits October.

I like to call it “SHOCKtober.”

This time of year can be tough: the novelty of a new school year has faded, midterms are creeping in, extracurriculars are piling up, and the carefree vibe of summer is long gone. For many teens, tweens, and their parents, fall stress can feel like a slow-building horror movie.

But — just like the final girl in every great scary movie — there are ways to survive and even thrive during SHOCKtober. Here are some therapist-approved tips to help your family navigate this season with a little less fear and a lot more resilience. 🕸️

1. Never venture into the woods alone (or the basement!).

In every classic scary movie, the first character to wander off alone is… well, usually not the one who makes it to the end. The same idea applies to stress and anxiety during the fall — this is not the time to isolate.

While it can be comforting for introverts to recharge solo, it’s just as important to stay connected to your support system. This might mean texting a friend to grab coffee, sitting next to someone in class instead of eating lunch alone, or letting a trusted adult know you need extra support right now.

✨ Why it matters: Connection is one of the most powerful ways to reduce anxiety, boost mood, and remind ourselves we’re not facing the “monster” alone.

horror film rule #1

2. Keep your batteries charged.

You know that classic suspenseful moment in every horror movie — the one where the main character reaches for their phone to call for help… and it’s dead? Cue the collective scream. 😱

Well, the same goes for your personal energy during stressful seasons. If your internal battery is running on empty, it’s a lot harder to handle the plot twists that life throws your way.

Instead of waiting for a “low battery” warning, build daily habits that keep your mind and body charged:

• 🥤 Drink plenty of water

• 🥗 Eat regular, nourishing meals

• 💤 Prioritize sleep and rest

• 📔 Journal or use creative outlets to process feelings

• 🧾 Stay organized with your tasks to reduce overwhelm

• 🧑‍🤝‍🧑 Connect with friends and family

• 🧠 Schedule therapy or check in with your therapist when needed

✨ Why it matters: Taking care of your physical and emotional needs is like keeping your flashlight bright — it helps you navigate the dark and stay grounded when stress starts creeping in.

3. Train to outrun the zombies.

“The first rule of Zombieland: cardio.”

Forget the unrealistic fitness videos clogging your feed — this isn’t about chasing a certain body type. It’s about building real-life resilience. Zombies may not be real (thank goodness 🧟), but the mental health benefits of movement are very real.

Regular physical activity has been shown to boost mood, reduce anxiety, and increase focus. Whether you love yoga, weightlifting, walking, dancing around your room, or taking your dog for a spooky October stroll, the key is to move your body in ways that feel good to you.

✨ Why it matters: Exercise is like your secret escape route — it helps burn off stress, release built-up energy, and clear your mind.

4. If all else fails, scream really loud.

We’ve all seen it — that moment in a scary movie when the lead character freezes, then lets out a blood-curdling scream. It’s dramatic, sure, but it’s also surprisingly therapeutic.

Screaming can actually be helpful. In fact, Austin recently held its first-ever “Scream Off the Bridge” event, where hundreds of Austinites gathered downtown to let out one big, collective scream. Why? Because releasing emotions out loud can bring a powerful sense of relief and connection.

If you’re feeling stressed, frustrated, or just done, it’s okay to let it out. Scream in your car. Scream into your pillow. Scream at the October sky.

Of course, screaming doesn’t work for everyone — and that’s okay too. What matters is finding a safe, healthy way to express what’s inside. For some, it’s journaling. For others, crying. For many, it’s talking to a trusted friend or therapist.

✨ Why it matters: Bottled-up emotions have to go somewhere. Releasing them intentionally can calm your nervous system, ease anxiety, and help you feel more grounded.

5. Trust that this won’t last forever.

Fortunately, we’re not actually living in a horror film (even if it sometimes feels like it). The “monsters” we face — like stress, overwhelm, or anxious thoughts — are often creations of our own minds.

If you’re feeling scared, anxious, or uncertain, remind yourself: this feeling is temporary. Emotions are like passing scenes, not the whole movie.

Take a deep breath.

Call or text a trusted friend.

Reach out to a therapist.

✨ Why it matters: Reminding ourselves that emotions are temporary can help shift our nervous system out of panic mode and into calm. This is an act of self-compassion — something everyone deserves.