from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Fall is the time when families are getting back into the swing of things after a summer of fun and relaxation. But this time of year can also spark feelings of anxiety and pressure to adjust to a more structured routine as school looms and travel plans dwindle. This package offers in-depth resources to gear up back into the fall season confidently and easefully, from morning routine hacks to mental focus tips.
You’ve heard of the Sunday scaries, but what about the summer scaries? Otherwise known as the end-of-summer blues, this time of year can trigger a flood of emotions as the warm weather wraps up and autumn peeks its head through the door.
Maybe you’re feeling bummed because your favorite seasonal activities or vacation days are coming to a close, or because the days are about to get shorter, or since that sense of “easy leisure” is ending. Or perhaps you’re feeling a twinge of guilt if you weren’t able to accomplish everything on your summer bucket list.
Whatever the case, these emotions are completely normal. Let’s dive into what causes them and how you can work past these feelings.
While there are some parallels, end-of-summer blues and seasonal affective disorder (SAD)—formally known as major depressive disorder with seasonal pattern—are not the same. The latter is a condition you can diagnose, while the former is not.
“SAD is a type of depressive disorder characterized by significant mood changes that come with the change of seasons—usually winter, though it can be any season—and the symptoms are not present at other times of the year,” explains Bonnie Scott, LPC, a therapist and founder of Mindful Kindness Counseling.
The symptoms of SAD are severe enough to be noticeable and may include sleeping too much but still feeling exhausted, losing interest in your favorite hobbies and activities, and thoughts of self-harm or death. Scott explains that these symptoms are in part related to the dysregulation of serotonin.
This differs from end-of-summer blues, which can be upsetting and put us in a bummed-out mood, but not to the level of requiring clinical intervention we see with SAD.
Anticipation builds as we shift into summer. We make grand plans to see more people, take vacations, dive into fun activities, and lap up the great weather. The days are longer, obligations are more lax, and there’s a sense of nostalgia as we think back to the fun we had during childhood summers.
When we have those big summer expectations, it’s easy to feel let down when we don’t quite meet them. Maybe you didn’t tackle all the projects you’d planned or the weekends slipped away without taking as many getaways as you’d hoped for. And in the event you do meet expectations, it can feel sad to realize that the season’s wrapping up. “We know, as adults, that the days go quickly even if we want them to have that endless, hazy feeling we had when we were younger,” says Scott.
She adds that the passing of one season to another can also bring some level of grief. As we feel the days getting shorter and another season wraps, our brains recognize the passage of time which can subconsciously or consciously bring up feelings of mortality.
If you are dealing with the end-of-summer blues, know that many others experience the same feelings and that you’re not alone. Here are some strategies you can leverage to help get over those “summer scaries” and look forward to the months ahead.
Looking back and taking stock of everything you did in the last few months is a worthwhile endeavor. It might help you realize you did and accomplished more than you thought and can help you relive some of your favorite memories.
“This preserves the memories and provides something to look back on whenever you feel nostalgic,” says life coach and author Paula Kea Hollis. “Create a photo or video album; bring the summer inside using bright and lively colors in your home or workspace, or incorporate plants or play music that reminds you of summer.”
Another way to honor the closing of summer is to create a ritual you can repeat each year. “Our storytelling brains want there to be meaning when something ends, and grief requires ritual,” Scott explains. “It gives us a chance to pause, reflect, make meaning, and prepare to move forward.”
Some ideas might include planning one final carefree day before school starts up, having an end-of-summer bash with loved ones, or planning a “goodbye, summer” weekend trip.
Sidestepping complicated emotions is never the goal. Acknowledging that they exist and working through them is the key to helping you feel better both now and in the future, Hollis says. This might look like writing down the feeling—sadness, grief, frustration—and taking time to pinpoint the underlying cause.
Once you’ve established the root issue—like having nothing to look forward to or feeling disappointment in not tackling your to-do list—you can better address the emotion.
Engaging in a new activity or hobby can provide a sense of excitement and anticipation for the upcoming season. This adds a fresh perspective and enthusiasm for the changing season.
“Research and choose an activity that aligns with personal interests or something that has always been wanted to try,” advises mental health counselor Daniel Rinaldi, MHC. “Consider seasonal activities like apple picking, hiking in autumn foliage, or joining a local club or class for a specific hobby.”
You know that anticipation you built as summer approached this past year? Do the same for the next season. It’s human nature to look at the downside, but by focusing on the good to come, our mood and outlook improve dramatically.
“Make a list of the things you like about fall or things you’re looking forward to in the next couple of weeks,” says Scott. “Ask your family to add their ideas as well. Purposefully build in some time to rest and take care of yourself as the days get more hectic.” Other ideas include taking an autumn getaway, making a list of activities you can do, and planning events with friends and family.
Experiencing the end-of-summer blues is completely normal. However, if you’re struggling to find joy as you transition into spring, working with a mental health professional can help you get back on track.
If you or a loved one are struggling with SAD, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.