How to Manage End-of-Summer Stress

By Amanda Hearne, LMFT | Certified EMDR Therapist | Virtual therapy in CA & TX

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Watching the sunset as summer winds down—a reminder to pause and breathe through seasonal transitions.

Summer is often thought of as sunshine, vacations, and a slower pace—but as the season winds down, many people notice something different. The transition into fall can stir up stress, overwhelm, or even sadness. The truth is, end-of-summer stress is common, and there are practical ways to manage it.

Why the End of Summer Can Feel Stressful

Seasonal shifts can be surprisingly challenging, especially for adults managing anxiety or the effects of trauma. Common stressors include:

• Back-to-school season — even if you’re not a student, the busy shift in energy can feel like pressure to “get back on track.”

• Routine changes — longer days and looser summer rhythms shift into structured schedules.

• Shorter days ahead — less daylight can bring lower energy or seasonal mood dips.

• Unfinished goals — maybe you didn’t check off the summer bucket list, and now there’s guilt or frustration.

Practical Coping Strategies

Here are a few seasonal stress management strategies you can start using right away:

1. Anchor into routines. Add structure back into your day—going to sleep at the same time, adding nutrient-dense meals, or movement (outside is a bonus)—to help regulate your nervous system.

2. Set realistic expectations. You don’t need to cram everything into the final weeks of summer. Choose one or two priorities and let the rest go.

3. Create a transition ritual. Writing a bit on your summer take-aways, reflecting on summer memories, or setting new intentions can help mark the shift into fall.

4. Prioritize self-care. Treat rest as a non-negotiable commitment. Protecting your energy is key during transitions. Small pockets of time are perfect, too.

5. Ground in the present. Use breathwork, bilateral stimulation music, or short mindfulness practices when seasonal stress feels heavy.

How Therapy Can Help

While these strategies can help, sometimes the stress runs deeper. Seasonal transitions often stir up unresolved trauma or anxiety that goes beyond surface-level coping.

That’s where therapy comes in. Through approaches like EMDR therapy, we can:

• Calm the nervous system and reduce anxiety responses.

• Process triggers connected to transitions and change.

• Build resilience so seasonal shifts feel less overwhelming.

• Develop personalized strategies for therapy for stress relief that actually last.

If the end of summer has you feeling anxious, drained, or off balance, let’s talk. I offer virtual EMDR therapy for adults in California and Texas, and I can help you manage seasonal stress with more confidence.✨

👉🏻 Schedule your free 15-minute intro call today!