Written by Dr. Kelly Correa
As summer is winding down and we are approaching the start of the school year, many of us can start to feel sad about the changes to come. The days get shorter, school, work, and childcare routines pick up, and the carefree pace of long evenings and summer vacations starts to fade. The good news? There are gentle, evidence-based ways to ease this transition and help remind us of the positives that come along with this season change. Below are strategies rooted in psychology that can help you savor what’s passed, stay grounded now, and look forward to what’s next.
Savor and Solidify Summer’s Best Moments
Research on savoring shows that intentionally recalling positive experiences can boost mood and well-being. There are many ways to savor our favorite summer memories:
- Create a Summer Highlight Album: Sort through photos, videos, and messages for your happiest, funniest, most relaxing, and most exciting moments of this summer. Compile them into a digital or physical album of your summer’s greatest hits.
- Journal: Write about moments over the summer that made you laugh, feel proud, or deeply connected.
- Anchor a Memory: Choose an object like a seashell, ticket stub, scented candle, et. that reminds you of summer. Place it somewhere visible as a gentle cue of joy.
Schedule Enjoyable and Productive Activities
Behavioral activation, a therapy technique used to lift mood, is about doing more of what feels meaningful, especially when motivation dips:
- Schedule your favorite activities: From small pleasure like a coffee, a sweet treat, or a warm blanket, to attending a sporting event or working on a creative project.
- Stay Connected: Social interactions can help improve our mood and make us feel supported. Reach out, even a short “I appreciate you” text, to someone who makes you feel supported.
- Move Your Body: Whether it’s a morning stretch, a short walk, or your favorite workout, physical activity is proven to elevate mood and energy.
Align With Your Values
Behavioral activation works best when activities are tied to what truly matters to you. Living in line with your values makes each choice feel purposeful and fulfilling, not just like filling time.
- Identify Core Values: Community, close relationships, career, creativity, health, etc.
- Choose Activities that Reflect Those Values: If close relationships are important, plan a recurring dinner with friends. If creativity matters, sign up for a fall painting class or workshop.
Anticipate New Joys and Build Seasonal Rituals
Balance the sense of loss with excitement for the future:
- Plan Mini Adventures: Schedule a fall picnic, weekend trip, or cozy movie night.
- Start a Seasonal Tradition: make pumpkin pancakes, go apple picking, or decorate for holidays you observe.
- Visualize What You Value: Ask yourself, “What do I want to experience more of this season?” and schedule time for it.
Practice Gentle Self-Care
Transitions can be draining, so grounding yourself with nurturing routines matters:
- Sleep: Focus on getting enough sleep and keeping regular sleep patterns.
- Mindfulness Moments: Spend a few minutes noticing sounds, sights, and sensations around you to stay present.
- Self-Compassion: Remind yourself that feeling off during seasonal shifts is natural! You’re not alone!
Moving Forward with Support
The end of summer doesn’t have to mean the end of joy. By savoring warm memories, engaging in meaningful activities, and giving yourself grace during this transition, you can approach the coming months with resilience and hope. There are always new moments waiting to be noticed, savored, and cherished.
Having a supportive space to process life’s changes can make all the difference. If you’re looking for additional support and guidance these next few months, our therapists at Pacific Neurobehavioral Clinic are here to help. We offer compassionate, evidence-based care tailored to your needs, and we have therapists accepting new patients now. You can choose to be seen in person in our office in San Diego or via telehealth from anywhere in California.
Call us today to schedule your first appointment and take the first step toward feeling more grounded, supported, and ready to embrace what’s ahead.