7 things you can do to beat the end-of-summer blues

1. Get excited for a new chapter

The best way to beat the end-of-summer blues is to find some meaning and excitement in what's coming.

"These are things that we hold closely to our hearts, and they vary from person to person," Poffenroth said. "Doing things that are important to us improves mood, motivation, and persistence."

You can start a new hobby or make time for whatever you discovered you loved during the summer. Or you can just start making plans. "If you went somewhere amazing this summer, planning your next trip can be a rewarding activity in itself," said Gilly Kahn, a clinical psychologist. Just thinking about the future "can be incredibly helpful" in making you feel excited, she added.

2. Get plenty of natural light

Exposure to natural light, especially in the morning, can help decrease your body's production of melatonin, the sleep-inducing hormone, and increase the production of serotonin, which improves your mood.

According to Poffenroth, this change in hormonal balance can make you feel better, more alert, and improve your health. "Sunlight is also the body's main source of vitamin D, which has been linked to controlling mood and preventing depressive symptoms," she said.

Even just a few minutes walking around the block or neighborhood in the morning can help. According to Poffenroth, the ideal time to be in the sun is between 10 a.m. and 1 p.m., as your body is able to create enough vitamin D during those hours with less chance of it damaging your skin.

"Light therapy lamps can be revolutionary for those who find it difficult to get outside because of mobility problems or strict job schedules," Poffenroth added, advising that people use a 10,000-lux light box seated around 12 to 24 inches away from you for around 20 to 30 minutes every morning.

3. Tackle your anxiety

Anxiety often sets in when there's a "new beginning" coming, Kahn said. To help manage this, break up tasks and develop a manageable schedule for yourself.

It's also helpful to remember that many decisions you make aren't permanent. "For example, if a teen signs up for a class and senses it may be too challenging for them in the first week, they may still transfer to a different class," Kahn said.

Often, our brain tells us that a decision is permanent, but when we take a step back, it's easy to see that isn't necessarily true, Kahn added.

4. Take advantage of the power of play

According to Poffenroth, one of the best ways to combat the end-of-summer blues is to utilize the power of play to boost dopamine production in the brain.

Play uses the brain's reward system to combat bad feelings and improve mood. Dopamine is vital for motivation, pleasure, and positive reinforcement, and these levels "can naturally rise when we do fun things, which can make us feel better and give us a more positive outlook on life," Poffenroth said.

"Play" can take many different forms for many adults and doesn't always mean doing things like a child. "The key is to find ways to make boring tasks more fun and interesting, which will activate the brain's reward center," Poffenroth said. You can do this by attending creative workshops or trying outdoor adventures like kayaking or hiking.

"Remember, what constitutes 'play' can vary greatly from person to person," Poffenroth said. "The most effective approach is to experiment with different activities and pay attention to which ones bring you the most joy and satisfaction."

5. Set new goals for yourself

Setting new and challenging goals "is a great way to get over the end-of-summer blues because it shifts your attention and energy to good things that will happen in the future," said Poffenroth.

She recommends picking goals that are simultaneously difficult and practical. "Goals that are too easy might not challenge you enough, while goals that are too hard might make you give up," she said. The best goals should slightly push you out of your comfort zone to encourage personal growth.

6. Don't worry about what you could have done over the summer

A trending phrase on social media is "sunshine guilt," which refers to feelings of regret over things you wish you had done during the warm summer months. Experts say that people tend to be more aware of time passing as summer ends.

"This kind of awareness is often sparked by changes in the environment, like shorter days, changing leaves, and changes in temperature," said Poffenroth. "These outside signals turn on the temporal processing systems in our brains, which makes us more aware of how quickly time goes by."

As summer comes to an end, we may feel rushed to make the most of the time we have left, which can cause feelings of anxiety and guilt if we feel we haven't fully taken advantage of the season, Poffenroth added.

The problem with this mindset is that it doesn't necessarily drive you to do the things you feel like you "should" have done, and is only related to self-blame, Kahn said. These negative thoughts do nothing but create a deeper sense of sadness and helpless ness.

Instead, you can ask yourself if you actually want or wanted to do the thing you're thinking of and, if so, create a realistic and specific plan to do it. Being active, compassionate to yourself, and oriented on the future is more helpful than ruminating on what you "should" have done, Kahn said.

7. Accept that you can't control everything

It's impossible to control everything that happens in your life, which is where acceptance comes in, Kahn said. If we attempt to micromanage every moment of our lives, "we'll drive ourselves nuts."

Instead, acknowledge that a transition is coming and that there will be changes to your life and routine. "Take a back seat, notice whatever emotions and thoughts you're having, and just treat those experiences with compassion and acceptance," Kahn said.

Some mindfulness practices like breathwork, meditation, and yoga can be helpful in developing a sense of peace as you manage whatever life has in store for you. And if these methods don't suit you, connecting with a friend or going on a walk can also help you reset your perspective.

"It's okay to feel anxious. It's okay to feel sad," Kahn said. "Even these emotions are a meaningful part of life — and without them, we wouldn't have happiness or excitement." (Blumberg, TIME, 8/29)

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