The end of summer brings a certain sense of finality. Here in Massachusetts, the last trips to the Cape, the final warm nights, and the winding down of a slower pace can feel bittersweet. But for people in recovery, this seasonal shift can be more than just a fleeting feeling of melancholy—it can be a significant trigger, bringing a unique set of challenges that can threaten hard-won sobriety.
At Serenity at Summit New England in Haverhill, we understand this delicate balance. We know that maintaining your recovery while navigating life’s transitions is a powerful act of strength.
As a local resource for people in Massachusetts and the wider New England area, we’ve put together some insights and tips to help you manage this transition with resilience and grace.
The Psychology of the Seasonal Shift
So, why does the end of summer feel so heavy for people in recovery? It’s more than just missing the sun. This feeling is rooted in psychology, routine, and a bit of biology.
- The Loss of a “Safe” Schedule: For many, recovery thrives on structure and routine. Summer, with its spontaneous trips, flexible schedules, and social gatherings, can disrupt the very routines that keep a person grounded in their sobriety. The sudden return to a rigid, high-stress fall schedule can feel like a shock to the system.
- Emotional Triggers: Summer often brings up a wide range of emotions, from the highs of social events to the lows of loneliness or isolation. The end of the season can bring a sense of nostalgia, loss, or regret, which can become an emotional trigger.
- Seasonal Affective Disorder (SAD): As we move into autumn, the days get shorter. For some, this change in light can affect their internal clock and mood, a condition known as Seasonal Affective Disorder (SAD). This can manifest as fatigue, a low mood, and a loss of interest in activities—all of which can be a risk to recovery.
This combination can leave a person feeling overwhelmed and unprepared for the transition, leading to a relapse of old habits.
Tips for a Smooth Transition
You can proactively manage these feelings and make the transition back to routine a smoother one. Here are some strategies that can help you cope:
Embrace a New Routine
Instead of seeing the return to a schedule as a burden, embrace it as a way to restore order and stability. For many in recovery, a predictable routine is a vital anchor. Start small: set a consistent bedtime, plan your meals, and schedule dedicated time for relaxation. Having a predictable routine gives you a sense of control and stability in a season of change.
Planning Ahead: Start a “dress rehearsal” for your fall schedule a week or two before it officially begins. Practice getting up at the new time, planning your meals for the day, and scheduling your 12-step meeting or therapy session. This helps you identify potential issues before the pressure is on.
Lean on Your Support System
You don’t have to do this alone. Isolation is a common trigger in recovery, and the emotional toll of seasonal shifts can make you feel more alone. Reach out to your sponsor, your therapist, or your support group. Sharing your feelings with others who understand what you’re going through can reduce the sense of isolation that often accompanies both seasonal shifts and recovery.
Planning Ahead: Make a phone call to your sponsor just to check in. Attend an extra meeting in Haverhill during the first week of a new schedule. Send a text to a friend in recovery and ask how they’re feeling about the end of summer.
Be Mindful of Triggers
The back-to-school season is filled with potential triggers. Increased stress, a chaotic schedule, and social pressures can all be a risk to your sobriety. Take a moment to reflect on your own personal triggers and create a plan to manage them. For example, if financial stress is a trigger, create a budget for school supplies and other expenses. If social stress is a trigger, be mindful of your social calendar and don’t overcommit yourself.
Planning Ahead: You know that a chaotic morning makes you feel anxious. To combat this, you could prepare everything the night before. You could pack your work bag, lay out your clothes, and plan your breakfast. When the morning rush hits, you’ll have a sense of control and stability.
Stay Physically Active
Physical activity is a powerful tool for managing both anxiety and depression. It can help regulate your nervous system, reduce stress, and improve your mood. You don’t have to join a gym. A simple 20-minute walk around a local park in Haverhill, a quick stretching session, or a yoga video on YouTube can make a world of difference. Consistency is more important than intensity.
Planning Ahead: You’re feeling overwhelmed by the thought of a new routine. You could take a walk to the Merrimack River and practice some deep breathing exercises. This can help you feel grounded and centered, and it’s a great way to clear your head.
Schedule “Me Time”
Recovery is a journey that requires a deep commitment to yourself. During the end-of-summer madness, it’s even more important to schedule dedicated time for yourself—and then stick to it. This time is a vital anchor that keeps you grounded and centered.
Planning Ahead: Block out an hour on your calendar each week just for you. Maybe it’s a quiet walk, a coffee with a friend, or an hour dedicated to a favorite hobby. Treat this time as a non-negotiable appointment. The guilt you might feel is a common symptom of depression and anxiety, so intentionally choosing to invest in yourself is a powerful act of self-care.
When to Seek Professional Help
While these strategies can be helpful, it’s important to recognize the difference between temporary melancholy and a clinical condition. If your feelings of anxiety or depression are persistent, overwhelming, and interfering with your ability to function—your work, your relationships, and your ability to care for yourself—it may be time to seek professional support. This is a sign of strength, not weakness.
At Serenity at Summit New England, we are a local resource for individuals and families in Haverhill, MA, and the surrounding New England area. We offer comprehensive, evidence-based treatment for depression and anxiety, including specialized Intensive Outpatient Programs (IOP) that are perfect for people with busy schedules. Our dual diagnosis expertise also ensures that if your anxiety or depression is co-occurring with substance use or other mental health conditions, we can treat them simultaneously for holistic healing.This end-of-summer season, put your own well-being on the to-do list. Contact Serenity at Summit New England today for a confidential assessment.
