You’ve probably experienced the Sunday scaries before—the dread that engulfs your mind and body as the school or work week approaches. Come Labor Day, you can get the same feeling as the end of summer looms, marking the end of the easy-breezy season. Whether you’re helping your child return to school or attending the Minnesota State Fair, those marquee summer events can feel like you’re kissing the summer goodbye.
Many people start to feel anxious in August and ask themselves, “How is summer almost over?” These uneasy feelings are brought on by not fulfilling their summer expectations, comparing themselves to others, and ultimately experiencing a sense of losing their summer. You could call it the “end-of-summer scaries.”
Unfortunately, we can’t stop time, but we can mentally prepare for the inevitable seasonal change. Read on to learn about the “end-of-summer scaries” and get 10 practical coping methods to help.
What Are the End-of-Summer Scaries?
During the summer, we can fall into a routine with more freedom and get into a flow much different than any other time of year. As the end of August quickly approaches, these expectations will dramatically change, including kids returning to school, the weather getting cooler, and summer activities coming to a close. This anticipatory anxiety is the root of end-of-summer scaries.
You may start to have thoughts and questions along the lines of:
- I only have two weeks to do all the things I didn’t do the whole summer.
- How is it already back-to-school season?
- Why didn’t I take more time off this summer?
- I really don’t want to deal with the cold and snow again.
- Maybe I shouldn’t have decided to go to grad school this fall.
No matter your age, you can experience these dreadful feelings rising up when you see harbingers of fall, like pumpkin spice flavors in the grocery store or school buses practicing their new pick-up routes. Although end-of-summer scaries aren’t a diagnosable mental health condition, it’s essential to check in with yourself and loved ones to ensure it doesn’t become a prolonged issue. If the feelings continue, you may be struggling with a more serious disorder that should be discussed with a professional.
Are End-of-Summer Scaries the Same as SAD?
No, they are not the same as seasonal affective disorder (SAD). End-of-summer scaries are not diagnosable, but they represent a snapshot of what it feels like when your emotions shift due to seasonal and routine changes. On the other hand, SAD is a subtype of depression that occurs at the same time every year over several months.
If anything, end-of-summer scaries are closer to the concept of the “winter blues,” which are less serious mood changes due tothe onset of colder weather. The biggest tell-tale sign of scaries vs. SAD is that scaries symptoms are short-lived, occur at the tail end of summer, and do not get more serious than general anxiousness that eventually goes away on its own.
10 Tips to Beat End-of-Summer Sadness
To overcome end-of-summer scaries, you can practice internal and external coping methods. We cover 10 ways to cope with summer ending that put mental health first, promote joy, and build seasonal resilience.
Create routine and rhythm
If you don’t have a solid schedule after the freeform summer, it’s time to start planning one. Build a routine that includes things you need to do (looking for work, finding a new place to live, or summer college prep) as well as things you love. You might include a regular workout or yoga practice, time for TV or reading, a morning walk or bike ride, or an afternoon coffee break with friends or family. These small moments of stability and continuity can protect you from feeling summer dread and starting the fall season strong.
Reframe change as an exciting challenge
Research shows that when we think about stress and change as excitement, we can take it in stride more easily. Studies involving karaoke singing, public speaking, and math performance showed that people who told themselves they were excited rather than stressed felt more confident and competent. Keep the end-of-summer scaries at bay by reminding yourself that whatever comes next, you have the tools to handle it—or you can reach out for support to get them.
Plan an activity to look forward to
A good thing to remind yourself is that just because summer is ending, fun activities and things you enjoy don’t just disappear. Instead, shift your mindset away from disappointment and look ahead into the winter months to find things you can focus on. Maybe you plan a visit to the north shore to see the trees change color, or schedule a Friendsgiving with your besties. In addition, you could introduce an end-of-summer tradition like having a BBQ with family or putting together a photo album. That way, there’s something you can continue to look forward to rather than letting the scaries take over.
Practice self-care
Prioritize the three pillars of good mental health. Getting enough nutrition, exercise, and regular sleep are not just “nice to haves.” All three directly impact the neurochemicals that regulate mental health. And they’re particularly important in August when summer heat can lead to mood changes and trouble sleeping. Here’s a reminder: you don’t always need to be productive. Remember to be kind to yourself and listen to your body when you need to introduce some self-care time.
Do your research
Stave off the end-of-summer scaries by setting yourself up for success. If you’re going to a new college, familiarize yourself with the campus—by visiting if you can or studying a campus map. If you’re moving to a new city, find cool places to eat and shop. Sign up for a guided hike, a volunteer activity, or a 5K. Ask your social network to connect you with their contacts in the area, and set up a coffee date or two for your first couple of weeks.
Mimic summer activities in the fall and winter
For many Minnesotans, the end of August indicates how many activities we are now saying goodbye to as we prepare to say hello to harsh weather and limited options for getting out of the house. If you’re not the person who says, “I love all the seasons,” it may be tough to see how summer activities could translate to colder seasons, but it’s possible! For example, if you enjoy reading on the lakeshore in the sun, try creating a cozy spot in your home or visiting a tropical location like the Como Zoo Conservatory for a couple of chapters. Maybe you’re really into water skiing? Try your skills on the snowy slopes instead. It’s all about being open-minded, and just because the season ends, it does need to conclude activities you cherish.
Stay off social media as much as possible
Most people only post the positive aspects of their lives on social media. So, it’s easy to fall into the trap of “upward comparison,” which is damaging to self-esteem and can make end-of-summer scaries worse. Moreover, scrolling through peers’ vacation pics can catalyze financial worries and feelings of deprivation if you see them lolling by the beach while you’re bussing tables. There are lots of good reasons to limit your time on the apps.
Draw on your support network
Research shows that our relationships and social connections are the most powerful drivers of happiness throughout our lives, including in times of change. So, when we’re struggling with uncertainty and life transitions, it’s essential to draw on these connections for strength and stability. Reach out to loved ones and to new and old friends to ward off end-of-summer sadness. You might also consider attending support groups for coping with mental health disorders or SAD.
Set a goal to work toward in the winter months
Setting a goal now, before the back-to-school, state fair, and Labor Day combo occurs, is important. This helps you prioritize your well-being and create positive self-intentions before setting off into the busy fall. The weather change can make staying in touch with friends or even going to events you enjoy more challenging. Try reflecting on the previous winter, and think about what you want to change. Then create realistic steps to accomplish this goal. No matter how big or small, this can be a great way to prioritize your mental health and forge a path to keep moving forward.
Seek help from a mental health professional
A trained and licensed therapist or accredited treatment program can help you move through end-of-summer scaries into an exciting and fulfilling future. Treatment can help you build healthy coping strategies for dealing with seasonal challenges or mental health issues that you experience throughout the year. Here are five of the most powerful tools people at any age can gain in therapy.
Ready to Build Seasonal Resilience? Contact Us Today.
At PrairieCare, we understand that any life stage, as well as complex seasonal changes, can come with stressors and uncertainty that can trigger more serious mental health disorders. Our team of experts across Minnesota works with patients of all ages and their families to address the root causes of these difficulties, heal past trauma, and strengthen resilience. Here, anyone can get the support they need to build life-long skills and live a fulfilling life.
There’s no need to wait to start feeling better. You can call us anytime or day to start a no-cost screening and get the services you need to feel better. Call our team at 953-826-8475 to get started or fill out our no-cost mental health screening request form, and we will contact you within one business day.