"To say it was a beautiful day would not begin to explain it. It was that day when the end of summer intersects perfectly with the start of fall." – Ann Patchett
“A fallen leaf is nothing more than a summer’s wave goodbye.” – Unknown
“In the depth of winter, I finally learned that within me there lay an invincible summer.” – Albert Camus
“What good is the warmth of summer, without the cold of winter to give it sweetness.” – John Steinbeck
Do you feel sad as summer turns into autumn? You could be experiencing what social scientists refer to as "end-of-summer sadness" or "end-of-summer blues."
A seasonal mood change can be explained biologically, psychologically, and socially. According to biological psychologist Mary Poffenroth, author of Brave New You: Strategies, Tools, and Neurohacks to Live More Courageously Every Day, as daylight fades and the temperature drops, the body produces less serotonin, a neurotransmitter linked to mood control and feelings of well-being. Melatonin levels, which are similarly related to mood, fluctuate, she adds.
Get thrilled to begin a new chapter
The most effective strategy to overcome the end-of-summer blues is to find significance and joy in whatever you're moving on to next. "If the excitement isn't already in there, I work with clients to find a way to add it," according to her. This method is based on Acceptance and Commitment Therapy (ACT), which aims to help people find meaning in their lives by identifying and living by their values, such as family, creativity, and adventure. "These are things we hold closely to our hearts, and they vary from person to person," she shares. "Doing things that are important to us improves mood, motivation, and persistence."
People can encourage this mindset by taking up a new pastime or finding time for whatever they learned they enjoyed throughout the summer, such as getting a bi-weekly massage or playing chess in the park (though as temperatures fall, you may need to find ways to continue some activities indoors). Simply beginning the planning process is an easy approach to apply this method. "If you went somewhere amazing this summer, planning your next trip can be a rewarding activity in itself," according to Kahn. Even thinking about the future "can be incredibly helpful" in making you feel excited and energized.
Seek natural light
Exposure to natural light, particularly in the morning, can help reduce the production of the sleep-inducing hormone melatonin while increasing the creation of mood-boosting serotonin. According to Poffenroth, this alteration in hormone balance can boost your mood, alertness, and overall health. "Sunlight is also the body's main source of vitamin D, which has been linked to controlling mood and preventing depressive symptoms," the researcher says.
For these reasons, Poffenroth encourages individuals to actively seek natural light. "This can make the change to fall easier and may even lessen the effects of the end-of-summer blues," she points out.
A little goes a long way: Simply strolling around your block or neighborhood in the morning can assist. According to Poffenroth, the best time to be in direct sunshine is between 10 a.m. and 1 p.m., when your body can produce adequate vitamin D while causing minimal damage to your skin. (Experts recommend 25 to 40 minutes of sun exposure every day for individuals with darker complexion, and 10 to 15 minutes for those with lighter skin.)
Embrace the power of play
According to Poffenroth, one of the most effective methods to combat the end-of-summer blues is to use play to increase dopamine production in the brain. Adults can play in a variety of ways to combat negative emotions and boost their mood. Dopamine, the "feel-good" neurotransmitter, is essential for motivation, pleasure, and positive reinforcement. "Dopamine levels can naturally rise when we do fun things, which can make us feel better and give us a more positive outlook on life," she says.
How can you become more playful as an adult? It does not always mean acting like a child. "The key is to find ways to make boring tasks more fun and interesting, which will activate the brain's reward center," Poffenroth says. Attend creative workshops, such as carpentry or ceramics, to create a flow state, or engage in outdoor adventure activities like kayaking or hiking. Poffenroth believes that the difficulties of these endeavors can generate achievement and confidence.
"Remember, what constitutes 'play' can vary greatly from person to person," according to Poffenroth. "The most effective approach is to experiment with different activities and pay attention to which ones bring you the most joy and satisfaction."
Set new goals.
There's nothing like the fall season to refocus on a personally meaningful goal.
