As August winds down, many people experience a shift in mood, motivation, and energy; but it’s more than just “summer’s over” sadness. For some, it’s a form of seasonal affective disorder (SAD), and it can sneak in before fall even begins. If you’re feeling unmotivated, emotionally off, or anxious about routines, you’re not alone, and there’s help available, right here in Sherwood Park.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that’s related to changes in seasons. While most people associate SAD with the darker winter months, symptoms can start creeping in at the end of summer, especially as the days grow shorter and schedules become more rigid.
And even if it doesn’t meet the clinical threshold for SAD, many people experience a post-summer slump—a dip in energy, mood, and motivation that feels like an emotional whiplash after the freedom of the summer months.
Common Signs of Seasonal Affective Disorder or Post-Summer Blues
You might be dealing with SAD or the seasonal slump if you notice:
- Mood swings or persistent low mood
- Trouble concentrating or getting back into a routine
- Sleep changes (either oversleeping or trouble falling asleep)
- Loss of interest in socializing or hobbies
- Increased anxiety or restlessness
- Feeling sad, sluggish, or emotionally flat
If that sounds familiar, you’re not alone—and there are practical ways to shift out of it.
Why Does the End-of-Summer Slump Hit So Hard?
1. Loss of Routine Freedom
Summer brings a sense of openness, later nights, flexible routines, and outdoor fun. As September approaches, that freedom contracts, and the pressure to be “productive” again ramps up. For kids, teens, and adults, that shift can feel sudden and overwhelming.
2. Biological Changes
Light plays a big role in regulating your body’s circadian rhythm, your internal clock. As daylight hours shorten, changes in melatonin and serotonin levels can affect your mood and energy. This biological shift is a major trigger for seasonal affective disorder.
3. Unmet Expectations
Maybe you had plans for the summer that didn’t happen: rest, vacations, personal goals. That sense of “I didn’t do enough” can morph into shame, regret, or low motivation, which fuels emotional fatigue.
How to Get Back Into a Routine and Improve Your Mood
You don’t have to overhaul your life overnight to feel better. Here are some evidence-based strategies we use at Journey Psychology to help clients reset and reclaim their routines, especially during seasonal transitions.
1. Start With Gentle Structure
If summer was more relaxed (or chaotic), ease back in with simple routines:
- Wake up at the same time daily—even on weekends
- Add “buffer time” between transitions like work, dinner, or bedtime
- Avoid jumping straight into packed schedules
Small wins build momentum and help regulate your body’s natural rhythm.
2. Maximize Morning Light Exposure
Light exposure is critical in managing seasonal affective disorder. Aim to:
- Spend 15–30 minutes outside each morning
- Open blinds or sit near a window early in the day
- Consider a light therapy box (talk to your therapist or doctor first)
This supports melatonin production, sleep, and mood stability.
3. Focus on Meaning, Not Just Productivity
The pressure to “get back on track” can backfire if your goals lack purpose. Instead of pushing for productivity, ask:
- What matters most to me right now?
- How can I reconnect with that through small daily actions?
At Journey Psychology, we often use Acceptance and Commitment Therapy (ACT) to help clients live in alignment with their values; even during tough transitions.
4. Reframe Unhelpful Thoughts
Thoughts like “I wasted the summer” or “I should feel better by now” only fuel shame and demotivation. Using Cognitive Behavioural Therapy (CBT), you can learn to:
- Spot these negative thought patterns
- Challenge and reframe them with more balanced thinking
- Reduce anxiety and emotional reactivity
CBT is one of the most effective tools for managing seasonal affective disorder and restoring mental clarity.
5. Acknowledge the Emotional Weight
The end of summer can bring grief; even if nothing “bad” is happening. You’re saying goodbye to more than warm weather. You’re letting go of a feeling, a pace, or a chapter of your year. That’s a valid loss.
Let yourself feel it, without judgment.
6. Seek Professional Support If You Need It
If your symptoms persist into the fall, impact your work or relationships, or feel heavier than usual, therapy can help you recalibrate and reclaim your well-being.
At Journey Psychology in Sherwood Park, our experienced team supports children, teens, and adults dealing with:
- Seasonal Affective Disorder
- End-of-summer anxiety and motivation loss
- Back-to-school transitions
- Stress, burnout, and emotional fatigue
Our personalized therapy options include:
- CBT to shift unhelpful thoughts and patterns
- ACT to help you realign with values and regain motivation
- DBT to support emotion regulation and self-soothing
- Therapeutic Play for kids managing back-to-school anxiety
We’ll meet you where you are and walk with you toward better balance.
You’re Allowed to Struggle; and Allowed to Start Over
The shift from summer to fall doesn’t have to steal your peace. If you’re feeling emotionally off, low-energy, or unmotivated, you’re not failing, you’re simply responding to change. And that can be supported.
At Journey Psychology, we’re here to help you move from stuck to supported, with tools that empower; not pressure you through life’s seasonal transitions.
Book your free 15-minute consultation today and start reclaiming your routine with compassionate therapy in Sherwood Park.