How the End of Summer Affects Mood, Routine, and Well-Being, and Strategies to Thrive During the Change
As summer draws to a close, the transition into fall can bring a mix of emotions and challenges with this change. It’s the mental health impacts that throw our systems off. The shift from the long, sunny days of summer to the shorter, darker days of fall can affect our mood, routine, and overall well-being. For many, the end of summer signals a return to more structured schedules, less outdoor activity, and a decrease in sunlight, all of which can contribute to feelings of sadness or anxiety. Understanding these impacts and finding ways to address them is essential for maintaining mental health during this seasonal transition.
Saying goodbye to summer can impact mental health in various ways. Here’s a list of common effects and reasons behind them:
- Seasonal Affective Disorder (SAD):
- Why: Shorter daylight hours and reduced exposure to sunlight can lead to decreased serotonin levels and disrupted circadian rhythms, which are associated with seasonal affective disorder. This condition often causes symptoms like low mood, lethargy, and changes in sleep and appetite.
- Mood Changes:
- Why: The end of summer often means transitioning from a carefree, relaxed time to a more structured routine, such as returning to work or school. This shift can lead to feelings of stress or sadness as people adjust to new schedules and responsibilities.
- Disruption of Routine:
- Why: Summer often brings a break from regular routines, with more leisure time and social activities. The return to regular routines can feel overwhelming or unappealing, impacting mental well-being.
- Loss of Outdoor Activities:
- Why: Summer typically involves more outdoor activities and socializing, which benefit mental health. As the weather changes, people may spend less time outside, reducing their physical activity levels and social interactions and affecting their mood.
- Decreased Vitamin D Levels:
- Why: Less sun exposure during the fall and winter can lower vitamin D levels. Vitamin D is important for mood regulation, and deficiencies can contribute to feelings of depression or anxiety.
- Adjusting to Weather Changes:
- Why: Colder and darker weather can impact energy levels and motivation. The transition can be jarring and may affect mental health, leading to feelings of melancholy or lack of enthusiasm.
- Reflections on Time Passing:
- Why: The end of summer can prompt reflections on the passing of time, leading to existential thoughts or regrets about what was or wasn’t accomplished during the summer. This reflection can impact mental health, particularly if it leads to negative self-assessment or anxiety about future goals.
- Social Isolation:
- Why: Summer often includes more social gatherings and events. As the season changes, people may experience a drop in social interactions, leading to feelings of loneliness or isolation.
How to Mitigate These Effects:
- Maintain Routine: Keep a regular schedule to help manage stress and maintain stability.
- Stay Active: Incorporate physical activity into your daily routine, even if it’s indoors.
- Seek Sunlight: Spend time outside during daylight hours, or consider light therapy to combat reduced sunlight exposure.
- Connect with Others: Continue socializing and maintaining connections to combat feelings of isolation.
- Focus on Self-Care: Engage in activities that promote mental well-being, such as mindfulness, hobbies, and relaxation techniques.
Here are some resources people can reach out to for support during the seasonal transition and mental health challenges:
- National Alliance on Mental Illness (NAMI):
- Website: nami.org
- Description: Offers support, education, and advocacy for individuals with mental health conditions and their families. Provides local support groups and resources.
- Mental Health America (MHA):
- Website: mhanational.org
- Description: Provides tools for mental health screening, information on mental health conditions, and resources for finding local support.
- Crisis Text Line:
- Website: crisistextline.org
- Text: Text HOME to 741741
- Description: Offers free, confidential support through text messaging for individuals in crisis.
- Substance Abuse and Mental Health Services Administration (SAMHSA):
- Website: samhsa.gov
- Phone: 1-800-662-HELP (4357)
- Description: Provides information on mental health and substance use disorders, including a national helpline for confidential support and treatment referrals.
- National Suicide Prevention Lifeline:
- Website: 988lifeline.org
- Phone: 988
- Description: Offers free and confidential support 24/7 for individuals in distress or at risk of suicide.
- The Trevor Project:
- Website: thetrevorproject.org
- Phone: 1-866-488-7386
- Text: Text START to 678678
- Description: Provides crisis intervention and suicide prevention support for LGBTQ+ youth.
- Mindfulness and Well-being Apps:
- Apps: Calm, Headspace, Insight Timer
- Description: Offer guided meditations, mindfulness exercises, and mental health resources to support well-being.
These resources can provide valuable support, information, and tools for managing mental health during seasonal transitions and beyond.
Did you know?
The transition from summer to fall can affect your sleep patterns. The changing daylight hours and cooler temperatures can disrupt your circadian rhythm, the internal clock that regulates your sleep-wake cycle. As the days get shorter, it can be harder to fall asleep and wake up at your usual times, which might exacerbate feelings of fatigue and mood disturbances. Ensuring a consistent sleep routine and creating a cozy, dim environment for sleeping can help mitigate these effects.
A little history:
The transition from summer to fall has long been recognized as a period of emotional and physiological change, with effects on mental health that have been observed throughout history. Seasonal Affective Disorder (SAD), first described in the early 1980s, highlights how reduced sunlight in fall and winter can lead to symptoms of depression. Historical literature and cultural records reflect the impact of seasonal changes on mood and routine, though modern science has provided deeper insights into these effects.
The link between vitamin D deficiency and mood disturbances, explored since the early 20th century, underscores the importance of sunlight for mental well-being. Additionally, weather changes affecting energy levels and social isolation during colder months have been noted historically, with contemporary research confirming their impact on mental health. Understanding these factors helps us navigate the seasonal shift and manage its effects on our well-being.
