There’s a unique feeling that often settles in as the long, relaxed days of summer begin to shorten. While we may have enjoyed the sun and spontaneity, the shift toward the structure and pace of fall can bring a subtle wave of melancholy, anxiety, or what many call the “end-of-summer blues.” If you’ve ever felt a dip in your mood or a rise in your stress levels as August turns to September, please know you are not alone, and your feelings are valid.
As a Naturopathic Doctor, I view this not just as a psychological shift, but a physiological one. Our bodies are deeply connected to the rhythms of nature, and this transition period can genuinely impact our nervous system and hormones. The good news is, by understanding why this happens, we can use powerful mind-body strategies to navigate this change with more ease and resilience.
Why the End of Summer Can Be So Tough: A Mind-Body Perspective
This seasonal shift is more than just a change on the calendar; it triggers real responses in our bodies.
1. The Sunlight Shift & Your Internal Clock:
- The most significant environmental change is the decreasing daylight. Our exposure to natural light is the primary regulator of our circadian rhythm, which controls our sleep-wake cycles and the production of key mood-influencing neurochemicals like serotonin and melatonin. As our light exposure lessens, it can disrupt this delicate balance, contributing to lower mood and energy for some individuals, similar to what is seen in Seasonal Affective Disorder (SAD) [1].
2. The Return to Routine & Anticipatory Stress:
- The end of summer often signals a return to busier schedules, school routines, and work demands. Even the anticipation of this increased pace can activate our body’s stress response system (the HPA axis), leading to higher levels of the stress hormone, cortisol. Elevated cortisol is directly linked to feelings of anxiety, irritability, and can disrupt sleep, creating a cycle of stress and fatigue [2].
3. The Dietary Transition & The Gut-Brain Axis:
- We often shift from eating lighter, fresh summer fare to craving more comforting, sometimes heavier foods. Our gut microbiome, which is intricately linked to our brain and mood (the gut-brain axis), can be impacted by these dietary changes. A healthy gut is essential for producing neurotransmitters like serotonin, so supporting digestion during this time is key for emotional well-being [3].
Your Naturopathic Toolkit for a Calm Transition
Instead of fighting this natural shift, we can focus on providing our bodies with the support they need to adapt gracefully.
1. Nourish Your Nervous System:
What you eat has a profound impact on your mood and stress resilience. Focus on:
- Magnesium-Rich Foods: This calming mineral is essential for the nervous system. Find it in leafy greens, almonds, pumpkin seeds, and dark chocolate.
- B Vitamins: Crucial for energy production and creating “feel-good” neurotransmitters. Sources include lean proteins, whole grains, and leafy greens.
- Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, these fats are anti-inflammatory and vital for brain health.
2. Adapt to Stress with Botanical Allies:
Adaptogenic herbs are a cornerstone of naturopathic medicine for stress. They work by helping your body modulate its stress response, building resilience over time.
- Ashwagandha is a wonderful adaptogen known for its calming effects on the nervous system and its ability to help balance cortisol levels [4].
- Holy Basil (Tulsi) is another calming adaptogen often used as a tea to soothe stress and support a sense of well-being.
As always, it's best to work with a qualified healthcare provider to determine which herbs are right for you
3. Anchor Your Rhythm & Routine:
- Prioritize Morning Light: Continue to get 10-15 minutes of outdoor light exposure early in the morning to help support your circadian rhythm as the days shorten.
- Create a Winding-Down Ritual: In the evening, create a calming routine to prepare for sleep. This could include reading a book, taking a warm bath with Epsom salts (a source of magnesium!), or gentle stretching.
- Mindful Movement: Regular, moderate exercise is a powerful tool for managing both stress and mood. A walk in the crisp fall air or a gentle yoga class can be incredibly beneficial.
Embracing the New Season with Ease
Feeling a shift in your mood as summer ends is a normal human response to a major environmental transition. By acknowledging these feelings and supporting your body and mind with targeted nutrition, stress-modulating herbs, and supportive lifestyle routines, you can move into the new season feeling grounded, calm, and resilient.
Ready to Navigate Life's Transitions with More Ease?
If you’re struggling with stress, anxiety, or mood changes, Dr. Jennifer Luis offers a compassionate, root-cause approach to help you rebalance your nervous system and support your overall well-being.
References:
- Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564.
- Salleh, M. R. (2008). Life event, stress, and illness. The Malaysian journal of medical sciences : MJMS, 15(4), 9–18.
- Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Current opinion in behavioral sciences, 28, 105–110.
- Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
