Words Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre
If you’re a summer lover, the end of the season can feel like such a low, especially as we hunker down for another rainy and grey West Coast winter. No more fun in the sun, no more long days, backyard BBQs and camping trips. Heading back into the drudge of routine can really do a number on our mental health.
So, let’s take a look at some small steps we can take for our mental health as summer closes to prepare us for a joyful fall.
Ease Back Into Routine. Rather than the sudden switch overnight into “back-to-school/work” mode, gradually reintroduce regular wake times, more scheduled meals, exercise, and bedtime sleep hygiene routines over the last one to two weeks of summer. When you head back and the weather is still nice, incorporate some of your fun summer activities into your free time too so you aren’t just feeling cut and dry.
Get Outside Every Day. As daylight hours begin to shorten, prioritize natural light, especially in the morning. Even a 10- to 15-minute walk can help regulate your circadian rhythm, improve mood and support energy. If your mornings are too tight, try an after-dinner walk.
Prioritize Sleep. Late summer nights and vacations can throw off sleep schedules. Aim for seven to nine hours of quality sleep and establish a calming evening routine before autumn arrives.
Nourish Your Brain. Continue eating plenty of colourful vegetables, seasonal fruits, healthy fats and protein with every meal. Stable blood sugar supports stable moods and sustained energy.
Get Your Vitamin D. As sunlight exposure decreases, consider a vitamin D supplement. Most Canadians are deficient, especially in the winter!
Move Your Body Consistently. Exercise doesn’t have to be intense. Walking, yoga, strength training, cycling or dancing all help reduce stress hormones while boosting mood-supporting endorphins.
Protect Your Peace. Build small moments of calm into each day through deep breathing, meditation, journaling, prayer, stretching or simply spending time in nature.
Stay Social. As busy schedules return, it’s easy to become isolated. Make time for meaningful conversations, coffee dates, family dinners or community activities to maintain that feeling of togetherness that summer is so great for.
Be Mindful of Calendar Creep. Avoid filling every evening and weekend with commitments on top of your already busy schedule. Leave some space for rest and recovery to help prevent overwhelm as responsibilities increase.
Ask for Support Early. If you’re noticing persistent anxiety, low mood, burnout, irritability or loss of motivation, don’t wait until you’re struggling more. Reach out to a trusted friend, counsellor or healthcare practitioner early. Our mental health deserves the same proactive care as physical health!
Try a New Hobby or Activity. Keep things exciting and engaging this fall by trying something new like a pottery class, learning a new language, or learning to play pickleball!
Remember, small, sustainable changes often have the biggest impact on long-term mental health. Every day doesn’t demand perfection, but you should have the presence of mind to take those small steps to invest in your well-being year-round.
