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Halloween and Our Inner Anxiety Monsters: How to stay Grounded this Spooky Season

A short, animated video offering practical mental health tips for navigating Halloween with mindfulness and compassion. It highlights how “safe scares” can affect the nervous system, explores sensory sensitivities, and provides therapist-informed guidance for reducing anxiety during the spooky season.

October not only brings the start of a lovely season of temperate weathers, sweaters, pumpkin lattes, and the beautiful changing colors of fall, it also brings the excitement of Halloween. However, for many of us, this can also stir up deeper feelings of discomfort and fright: from heightened anxiety to sensory overload, the spooky season can be more stressful than not, in spite of its supposed fun and color. Here's why this might be the case.


Research suggests that even playful fear has a physiological basis: a recent study found that the interpeduncular nucleus (IPN)—a brain circuit involved in threat-detection—adapts with repeated exposure to “safe scares,” such as haunted houses. This means the threat detection centers of our brains are activated, causing undue stress even when we know that it shouldn't be. When we experience something like this, the fear is real.


In addition to all of this, Halloween can also worsen one's already heightened state: the dark / night environment can increase fear responses; social pressures (costumes, parties) may challenge those with social anxiety or autism; and unexpected sensory inputs (lights, sounds, masks) can cause negative physiological responses. Furthermore, for children and adults with anxiety and/or sensory issues, the costumes, decorations, darkness, and crowds can cause overwhelm rather than promote fun and enjoyment.


So how do we stay safe and grounded during this spooky season?


Well, we got you! Here are a few tips to stay grounded and have a mental-health-friendly Halloween:


  1. Preview the event: Walk the neighborhood in daylight. Talk about costumes ahead of time.

  2. Plan the exposure: If the full trick-or-treat route or big party feels overwhelming, scale it back. Choose one block, or a small group.

  3. Costume check: Ensure the outfit is comfortable and sensory-friendly. Masks or heavy costumes may cause distress.

  4. Normalize the nervousness: Feeling a bit of fright or “creepiness” is okay; it’s part of the fun, not a sign of weakness.

  5. Offer escape cues: Have a safe word or quiet space if things become too much.

  6. Debrief afterwards: Reflect: What felt scary? What felt fun? This helps integrate the experience and reinforce coping.


Halloween doesn’t have to be just about frights—it can be an experiment in emotional regulation, curiosity, and connection. If you suffer from anxiety, sensory processing issues, or trauma history, the holiday may bring extra sting—but with preparation, understanding, and empathy, it can also become a space for growth. Encourage self-compassion and give yourself permission to opt-out where and when needed. A gentle reminder: no one has to face their monsters alone.


Have a safe and grounded spooky season!


References:

  1. Child Mind Institute. Navigating Halloween Fears and Dilemmas. Retrieved from https://childmind.org/article/navigating-halloween-fears-and-dilemmas

  2. Cleveland Clinic. Samhainophobia (Fear of Halloween): Symptoms, Causes & Treatment. Retrieved from https://my.clevelandclinic.org/health/diseases/23980-samhainophobia-fear-of-halloween

  3. Time Magazine. How Scaring Ourselves Can Actually Help Our Anxiety. Retrieved from https://time.com/7326119/horror-movies-anxiety-scaring-myself

  4. Axios Denver. What Happens in the Brain When You’re Scared for Fun. Retrieved from https://www.axios.com/local/denver/2025/10/31/brain-fear-research-ipn-haunted-houses-halloween




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