The Impact of Summer Ending on Mental Health: Navigating the End of Summer Blues

As the sun sets on summer and we begin to trade in our swimsuits for sweaters, it’s not uncommon to feel a bit of a mood shift. The transition from the lazy, hazy days of summer to the cooler, more structured days of fall can bring about what many refer to as the "end of summer blues." If you’re feeling a little down as the season changes, you’re not alone! Let’s dive into why the end of summer can mess with your mood and what you can do to keep your mental health in check during this time.

The "End of Summer Blues": What’s Going On?

The "end of summer blues" is a term that pretty much describes the mix of emotions people feel as summer winds down. Maybe you’re sad to say goodbye to the carefree days of summer, or perhaps you’re feeling anxious about getting back into the grind of work, school, or just a more structured routine. Whatever the case, it’s a real thing, even if it’s not a formal mental health diagnosis.

Why Does the End of Summer Mess with Our Mood?

Several factors can explain why the end of summer might leave you feeling off.

1. Less Sunlight, More Mood Swings

As the days get shorter, you’re getting less exposure to sunlight. This drop in daylight can lead to lower serotonin levels, a chemical in your brain that helps keep your mood in check. Less serotonin can leave you feeling more down or sluggish, so you might not feel as upbeat as you did a few weeks ago.

2. Back to the Grind

Summer often means a break from the usual routine—whether you’re on vacation, enjoying time off work, or just taking it easy. When fall rolls around, the return to a more structured schedule can be a bit of a shock to the system. The pressure to return to being productive, paired with the anticipation of upcoming responsibilities, can stir up anxiety and stress.

3. Summer Nostalgia

As summer fades, it’s natural to reflect on the good times you had—whether it was a vacation, weekend getaways, or just chilling in the sun. This reflection can bring on a wave of nostalgia, and sometimes even a little sadness, especially if you feel like you didn’t make the most of the season.

4. Fall and Winter Are Coming

For some people, the end of summer is a reminder that colder, darker days are just around the corner. If you’re someone who struggles with seasonal affective disorder (SAD), a type of depression that hits during certain times of the year, the thought of winter coming can be pretty daunting.

Why Does the Seasonal Shift Affect Our Brain?

Understanding the science behind why the end of summer impacts our mental health can help make sense of those blues.

Your Body’s Clock Gets Thrown Off

Your brain has an internal clock, known as the circadian rhythm, that helps regulate everything from sleep to mood. As the amount of daylight decreases, your circadian rhythm can get thrown off, leading to feelings of tiredness, irritability, and even depression. If you’re sensitive to light changes, this disruption can hit you hard.

Melatonin and Serotonin Get Out of Whack

Melatonin, the hormone that helps you sleep, and serotonin, the neurotransmitter that keeps your mood steady, are both affected by how much light you’re exposed to. As sunlight decreases, your body produces more melatonin, which can make you feel drowsy, while serotonin levels can drop, contributing to that low mood. It’s a double whammy that can make the transition to fall tough.

How to Keep Your Mental Health in Check as Summer Ends

The good news is there are plenty of ways to beat the end-of-summer blues and keep your mental health on track. Here are some tips that can help:

1. Keep Moving

Staying active is a great way to boost your mood. As the weather cools down, take advantage of outdoor activities like hiking, biking, or just going for a walk. If you prefer to stay indoors, try yoga, dance, or hitting the gym. Exercise can help increase your serotonin levels, reduce stress, and keep you feeling good.

2. Look Forward to Fall

Instead of focusing on what you’re losing with summer ending, try to get excited about what’s coming. Fall has its own charm—think cozy sweaters, pumpkin spice everything, and beautiful autumn leaves. Plan some activities you can look forward to, like visiting a pumpkin patch or going apple picking. Shifting your focus to the fun aspects of fall can help ease the transition.

3. Stick to a Routine

As your days become more structured, keeping a routine can give you a sense of stability. Try to go to bed and wake up at the same time each day, eat regular meals, and carve out time for relaxation and self-care. A routine can help reduce anxiety and make it easier to adjust to the changes that come with the new season.

4. Practice Mindfulness

Mindfulness can be a great tool for staying grounded during times of change. Whether it’s through meditation, deep breathing exercises, or just taking a few moments to be present, mindfulness can help you manage feelings of anxiety and sadness. Consider setting aside a few minutes each day to practice mindfulness—it can make a big difference.

5. Stay Connected

Social connections are key to mental health, especially during transitions. Reach out to friends and family, and make plans to spend time together. Whether it’s grabbing a coffee, chatting on the phone, or hanging out virtually, staying connected can help combat feelings of loneliness and provide a sense of support.

6. Soak Up the Sun

Even as the days get shorter, try to get outside and soak up as much natural light as you can. Whether it’s a morning walk, a lunch break in the park, or just sitting on your porch, spending time outdoors can help boost your mood and keep your body’s internal clock on track.

7. Switch Up Your Self-Care

With the changing season, consider updating your self-care routine to match. This trend of "seasonal self-care" is all about embracing the unique opportunities each season offers to nurture your mind and body. In the fall, that might mean indulging in some cozy comforts, like warm baths, comfort foods, or creating a home environment that feels inviting and relaxing.

8. Don’t Be Afraid to Ask for Help

If you’re feeling overwhelmed by the end-of-summer blues, it might be time to reach out for professional support. A therapist can help you explore your feelings, develop coping strategies, and work through any underlying issues. There’s no shame in asking for help—your mental health is worth it!

Embrace the Change: Finding Joy in Every Season

The end of summer can bring about a mix of emotions, and that’s okay. Understanding why you feel this way and taking steps to care for your mental health can help you navigate this transition with a little more ease. Remember, each season brings its own opportunities for joy and growth. So, as summer fades, embrace the change, stay connected with those you care about, and look forward to the new experiences that fall has to offer.

Author: Kristen Hearn, MA, Prelicensed Therapist