End of Summer Blues: 5 Coping Strategies for Seasonal Depression

As the end of summer draws near, a wide range of emotions can come to the surface. For some, the end of summer is a collective sigh of relief bringing about structure, routine and the little ones heading back to school. Others might experience the “warm n fuzzies” in anticipation for all the fun, fall festivities. And then there are some who feel a sense of dread with the seasons changing. The end of summer in Washington State ushers in earlier nights and grayer skies, this phenomenon disrupts the body’s circadian rhythm and serotonin balance. This can cause Seasonal Affective Disorder (more commonly referred to as “seasonal depression”). Some common symptoms of Seasonal Depression include:

• Feeling sluggish

• Fatigue

• Low moods

• Decreased pleasure

• Isolative behaviors

• And more…

Next we can look at some ways to combat these symptoms:

Make a Fall Bucket List

There is an inevitability to the changing of seasons. It’s something that we can’t resist or delay no matter what we try. You can support a smoother transition into the next season by planning activities and events that Fall provides. If you find that you are needing some extra inspiration in making a fall bucket list, check out this article for 100 fall-centered activity ideas.

Prioritize Self Care

The warm summer glow offers some buffer for us all to relax on our healthy sleep habits, but fall is the time to tighten the routine back up again. Nutrient rich meals, an earlier bedtime and plenty of water can go a long way in curbing the end of summer blues.

Get Outside

Carve out some time to explore the outdoors and breathe in fresh air. If hiking and trail walks are not something you are physically able to do, you can consider sitting by an open window and practicing intentional, deep breathing. Research has shown that breathing fresh air has the ability to help regulate your nervous system. Aim for 5 intentional minutes a day!

Stay Connected

It can be incredibly easy to self-isolate when the temperature goes down and our moods follow. Try your best at staying connected with your social circle,  healing happens with connection. 

Know When It's Time to Get Help

Sometimes, despite our best efforts, we need a little extra support and that is okay. If your symptoms are not shaking, it is okay to seek professional help. Pharmaceuticals and talk therapy have been found to be effective treatments in combating Seasonal Affective Disorder.