Seasonal Affective Shifts: Navigating Late Summer Burnout & Preparing for Shorter Days
As the golden days of summer start to wane, many of us find ourselves caught between the intensity of summer’s demands and the quiet pull of autumn’s approach. This seasonal transition—while beautiful—can also bring emotional shifts that often go unnoticed until they begin to affect our daily lives.
Late Summer Burnout: When Sunshine Isn’t Enough
By late summer, many people experience a form of emotional fatigue. Whether it's the social demands of summer, travel, family obligations, or a fast-paced work season, burnout can creep in as August rolls around. You may notice:
Feeling emotionally depleted despite having “fun”
Disrupted sleep or irregular routines
A sense of restlessness or irritability
Difficulty staying motivated or focused
This kind of burnout is often misunderstood. It’s not always about overwork—it can be about overstimulation, inconsistency, or unmet emotional needs during a season that’s typically associated with high energy and extroversion.
Early Signs of Seasonal Affective Disorder (SAD)
As we inch toward fall, the days begin to shorten. For some, this natural shift triggers subtle mood changes. Others may begin experiencing early signs of Seasonal Affective Disorder (SAD), a form of depression linked to the decrease in daylight.
Watch for signs like:
Lowered mood or lack of interest in usual activities
Fatigue that feels deeper than usual
Cravings for carbs or changes in appetite
Withdrawing from social activities
Trouble concentrating or making decisions
Being proactive about these symptoms—especially if you've experienced SAD in the past—can prevent a full seasonal slump from setting in.
The Science of Sunlight: Why Vitamin D and Light Matter
Sunlight plays a critical role in regulating our circadian rhythms, serotonin levels, and Vitamin D production—all essential for emotional balance. When days get shorter, our brains produce more melatonin (which promotes sleep) and less serotonin (which stabilizes mood), increasing vulnerability to mood shifts.
Some ways to support your mood during this seasonal change:
Soak up the sun now. Spend 15–30 minutes outside daily while sunlight is still abundant.
Consider a Vitamin D supplement. Talk to your doctor or therapist about testing your levels.
Get moving. Exercise boosts endorphins and can help regulate both mood and energy.
Use a light therapy box. Especially helpful in the mornings to mimic sunlight exposure.
Establish a consistent sleep routine. It supports your body's natural rhythms through seasonal change.
Emotional Self-Care for Transitional Seasons
This is a great time to check in with yourself and explore emotional grounding practices:
Journaling or seasonal goal-setting
Gentle routines that help you ease into structure
Therapy or support groups to process stress and prepare for change
Mindfulness and breathwork to restore emotional balance
If you're feeling the emotional weight of the season—or noticing patterns that suggest SAD may be emerging—you're not alone.
Therapy can provide tools to navigate these changes with intention, clarity, and compassion. If you're interested in working together to build emotional resilience this season, I’d love to connect.
Let’s prepare for fall with purpose and care. 🍂
– Dr. Brittany Turner, LCSW, DSW