Feeling Anxious as Summer Winds Down? You're Not Alone.

As the final days of summer approach many people begin to experience a subtle but persistent sense of unease. The long, light-filled evenings shorten, routines start to reemerge, and responsibilities begin to loom larger. Some people feel pressure to make every last summer moment count, while others dread the return of school, work, or social responsibilities.  It’s more than just the end of warm weather, and I often see clients who feel caught off guard by the emotional weight of this seasonal shift.

For folks who already live with anxiety, these feelings can be even more intense. If you have generalized anxiety disorder (GAD), the thought of facing new schedules, responsibilities, or decisions can trigger that familiar mental spiral of “What if I can’t handle it?” or “What if I mess this all up?” If you struggle with social anxiety, the obligation to return to more public or interactive settings might feel like a mountain you’re not ready to climb. These feelings are not only common but manageable with the right tools and mindset.

1.      Practice mindful journaling. Spend 5–10 minutes each morning or evening writing down what you’re feeling, along with one small action you can take to support yourself that day. This helps process emotions while creating a sense of agency.

2. Use the “5-4-3-2-1” grounding technique. When anxiety strikes, pause and name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This simple mindfulness practice can calm your nervous system and bring you back to the present.

3. Create an “anchor ritual.” Choose a comforting daily activity that you can do for 15 minutes at the same time every day. This could be making tea, taking a walk, or reading in a favorite chair. Having consistent, soothing practice helps create predictability during a time of change.

It can also be helpful to identify aspects of the coming season that you genuinely look forward to, such as cooler weather, fall traditions, or fresh goals. Shifting your attention from what you’re losing to what you’re gaining can create a sense of anticipation rather than dread. Practicing gratitude for both what the summer gave you and what lies ahead grounds your perspective and reduces the tendency to ruminate on the threat of change.

Finally, remember that anxiety doesn’t need to be tackled alone. If your feelings become persistent or interfere with your daily functioning, consider speaking with a mental health professional. Transition periods are a natural part of life, but with self-awareness, support, and compassionate routines, they don’t have to be overwhelming. The end of summer may signal change, but it can also mark the beginning of something meaningful and new.