End of Summer Blues
For many of us, summer is an enjoyable time of year that we look forward to and relish. Warm and sunny weather, longer days, more time spent outside, and perhaps feeling more carefree. So, it is understandable that we can feel down when summer ends, what is sometimes called the end-of-summer blues.
As summer winds down, we often anticipate darker days and colder weather ahead leading to a sense of gloom. We know we may not get as much sunlight or spend as much time outdoors. It is common to feel down and possibly experience seasonal affective disorder (SAD) during the winter months. If you have had the winter blues or SAD, this may be a factor in the end-of-summer blues. You don’t want to deal with what you know can be a challenging time of the year.
Also, you may be anticipating a busy fall schedule and feel an increase in anxiety. Perhaps kids are returning to school, have more activities on the calendar, or it’s a busy time of year at work. It's helpful to acknowledge how you feel and if you feel down or anxious at the end of summer approaching, you don’t need to force yourself into a positive mood. Nonetheless, some strategies can make the end of summer more manageable and perhaps allow you to see this time of year in a new way.
Don’t fight it. The seasons are going to change whether you want them to or not. While it is natural to resist things we do not like, fighting summer ending will use up energy that you could be placed elsewhere. For example, on activities that are meaningful and/or enjoyable.
Think about what you enjoy about the fall. The fall may not be your favorite season, yet there are likely some things you like about it. Maybe it’s an opportunity to spend more time on fun indoor activities, drink or eat certain fall-related treats, or spend time with loved ones during the fall holidays.
Plan a trip. Many of us plan trips during the summer, but there is no rule against taking a trip in the fall! It is really helpful to our mood to have something enjoyable to look forward to. Perhaps you can plan a trip that embraces the colder weather by going somewhere to engage in winter activities or plan a trip to a warmer climate to get some more sun.
Get sun. Exposure to sunlight boosts mood. While the days are shorter in the fall, there is still the opportunity to get outside and soak up some sun when it is out. Try to be outdoors as much as you can before or after school or work or on the weekends.
Take time to get organized. The fall can be a busy time of year with school restarting and perhaps increased work demands following time off. It can feel overwhelming to go from a perhaps more relaxed summer schedule to a busy fall schedule overnight. Give yourself time to get organized and get back into a routine. For example, if your wake time may change, give yourself a week or so to incrementally move your wake time up so you are not abruptly changing your sleep schedule.
Reflect on your goals and values. Season changes can be helpful times to reflect on your personal goals and values. Is there something important to you that you want to focus on? What matters to you? Is there something that you would like to be different about your behavior or your routine? Setting values-based goals, and working toward them, can be motivating as you enter the fall.
Make time for self-care. As noted above, the fall can be a busy time of year, and it is easy to put ourselves last on our to-do lists. Yet, not taking time for ourselves can increase stress and worsen mood over time. Schedule some time for yourself to engage in something you enjoy and that feels relaxing and/or nurturing to you.
To learn more about coping with end-of-summer blues, please contact us at CBT Denver.