When Spooky Season Stirs Up Real Anxiety

By: Carla Cook, LCSW 97838

There's something about fall in Tehachapi that makes the season feel a little more magical, and maybe a little more mysterious. As the evenings grow cooler, the days get shorter, pumpkins appear on porches and our mountain community embraces the traditions of Spooky Season. From Halloween decorations and costumes to scary movies and haunted attractions, October gives us plenty of opportunities to enjoy a good scare.

But what happens when that "fun fear" doesn't feel so fun?

For some people, the sights, sounds and anticipation of Halloween can stir up genuine anxiety. Even when we know the ghost in a movie isn't real or the frightening sound is part of a haunted attraction, our bodies don't always make that distinction. Our nervous system can respond as though the threat is real.

Fear is a normal human emotion. It is our brain's built-in alarm system, designed to protect us when we perceive danger. During "Spooky Season," we intentionally activate that system. For many, this is entertaining. For others, it can leave them feeling tense, overwhelmed or on edge.

The good news is that we can learn to calm our nervous system and manage uncomfortable emotions.

Ground yourself. Notice what is happening around you. Try the 5-4-3-2-1 technique: identify five things you see, four you can touch, three you hear, two you smell and one you taste. It brings your attention back to the present.

Breathe slowly. Inhale gently for four seconds, then exhale for six. Repeat several times. A longer, slower exhale can help your body recognize that you are safe.

Challenge "what if" thinking. When your mind jumps to worst-case scenarios, respond with something more realistic: "I'm uncomfortable, but I'm safe. I can handle this, and this feeling will pass."

Honor your boundaries. You don't have to enter a haunted house, watch a scary movie or participate in an activity simply because others are. Knowing what works for you is healthy self-awareness, not weakness.

And if anxiety begins interfering with your sleep, relationships, work or ability to enjoy everyday life, you don't have to navigate it alone. Talking with a trusted person, counselor or mental-health professional can be a helpful first step. Reaching out for support isn't a sign that something is wrong with you, it's a sign that you're taking care of yourself.

Halloween doesn't have to be frightening to be fun. Choose activities that create joy rather than distress, like pumpkin carving, decorating, fall walks, baking, community events or simply spending time with people you love while enjoying the beauty of autumn in the mountains.

This October, give yourself permission to have fun, honor your boundaries and care for your mind and body. The goal isn't to eliminate every uncomfortable emotion, it's to develop the confidence to know you can move through it.

Visit healingsolutionsftc.org or call 661-903-8822 to schedule an appointment.

Carla Cook is a Licensed Clinical Social Worker (LCSW), Clinical Supervisor, and Certified Integrative Mental Health Professional (CIMHP).