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Find Halloween difficult?

Find Halloween difficult?

October 14, 2025


Find Halloween difficult? How to cope with anxiety and overwhelm

For many, Halloween is a light-hearted celebration filled with costumes, pumpkins, and sweets. But for others, this time of year can stir up feelings that are overwhelming, unsettling, or even painful.

At Inspire Wellbeing Services, we know that every person’s experience is unique, and Halloween can feel difficult. In this blog, we will explore why Halloween can bring up strong emotions, what you might notice in yourself, and gentle ways to cope.

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Why Halloween can feel overwhelming

While Halloween is often seen as “fun and spooky,” certain aspects can stir up difficult memories or create a sense of unease. Some common reasons include:

  • Scary imagery and costumes: For those who have experienced trauma, depictions of blood, violence, or masks can feel unsafe and frightening.
  • Loud noises and surprises: Jump scares, fireworks, and unexpected knocks at the door may heighten anxiety or bring on a stress response.
  • Darkness and isolation: Shorter days combined with Halloween themes of ghosts and shadows can amplify feelings of fear or loneliness.
  • Pressure to join in: Social expectations to “dress up” or attend parties may feel overwhelming, especially for those who feel social anxiety.
  • Past experiences: If Halloween has been linked with painful events in your past, even simple decorations can stir up memories.

Signs Halloween may be affecting you

Sometimes, it is not immediately obvious that a seasonal event is impacting our wellbeing. You may notice:

  • Sudden changes in mood, such as sadness, irritability, or fear
  • Physical reactions like a racing heart, shortness of breath, or feeling “on edge”
  • Wanting to avoid shops, parties, or even leaving the house at night
  • Flashbacks or intrusive thoughts that are hard to shake
  • Difficulty sleeping around this time of year

These are natural responses when something feels unsafe or overwhelming and your mind and body’s way of signalling distress.

Gentle ways to cope during Halloween

If this season feels challenging, here are some approaches that may help you create a greater sense of safety and calm:

  1. Plan ahead – Think about what situations might feel too much, and decide what you do and do not want to take part in. It is okay to set boundaries. Consider telling family/friends of your thoughts and feelings about Halloween so they can help.
  2. Create a safe environment – If knocks at the door feel overwhelming, consider putting up a friendly sign to reduce interruptions.
  3. Ground yourself – Breathing exercises and focusing on your senses can help bring you back to the present. Try to reconnect with your surroundings using the 5-4-3-2-1 grounding technique.  Look around you and name five things you can see in your environment. Focus on your sense of touch and name 4 things you can feel, perhaps the chair underneath you, and the floor beneath your feet. Notice 3 things you can hear, this might be the hum of traffic or some background music you have on. Next notice 2 things you can smell, or if you can’t smell anything around you think of your favourite smells. Finally focus on one taste right now, or a recent one, like a mug of hot chocolate.
  4. Limit exposure – You do not need to watch horror films or attend events if they leave you unsettled. You can make the choice to enjoy other activities.
  5. Seek connection – Spend time with people who help you feel safe, whether in person or virtually.
  6. Practise self-compassion – Remind yourself it is okay if this time of year is difficult.
  7. Alternative activity – consider planning some alternative event with friends/family over the Halloween period to focus on something fun, safe and positive.

When to reach out for support

If you find that Halloween or any seasonal event stirs up intense or lasting distress, it may help to speak with a professional. Therapy can offer a safe, non-judgmental space to explore what’s happening and to develop strategies that support your wellbeing.

At Inspire Wellbeing Services, we understand that certain times of year can bring up unexpected challenges. Our therapists are here to listen, validate your experiences, and help you find ways to feel more grounded and supported.

If you would like to talk about how Halloween or any other life event that is affecting you, we are here to help.

Get in contact with a member of our team

Get in contact with a member of our team if you want to explore support options.