How to Cope When Summer Ends: Therapy Tips for Young Adults in DC
Well, well, well… where did the summer go?
You waited all year for a break. Maybe you finally took that long-time-planned vacation, read (half of) that book, or got to disconnect from your inbox for a glorious few days during the summer in Washington DC.
And now? You are inevitably starting to think again about your crazy schedule, those deadlines, and that pile of emails waiting for you as soon as you step foot into your office or back to school routine.
If you’re panicking already… don’t hyperventilate yet. I got you. The end of summer is not just about watching the days get shorter and the to-do lists grow longer.
Let’s talk about how to mindfully maintain your summer habits and build sustainable routines that actually support your mental health—whether you're heading back to summer school, wrapping up summer courses, or transitioning from a summer job opportunity.
What Makes the Post-Summer Transition So Hard?
The shift from summer to fall can trigger a unique kind of stress. All that summer sunlight naturally brings a lot of benefits, such as boosting our mood, aiding in vitamin D production, and regulating your sleep cycle.
On top of that, there’s an unspoken societal permission to slow down and socialize more. Not a surprise that all these changes make our mood go up like that summer shandy beer foam… ahhh.
After summer ends, there’s often pressure to be productive again- and here’s why the transition can feel heavier than expected:
Less sunlight = less vitamin D, lower serotonin, and disrupted sleep
Increased screen time and indoor hours can worsen fatigue
Return to deadlines, class schedules, or job stress
Emotional pressure of starting something new: school year, a job, or a major life decision
This combination often leads to anxiety, especially for teens and young adults who are already navigating major life transitions.
How Can I Keep the Benefits of Summer in My Fall Routine?
You can carry summer's mental health benefits into fall by building a consistent routine that includes light exposure, movement, connection, and mindfulness.
Here are a few simple but powerful ways to keep the best parts of summer going- especially for young adults balancing school, work, and therapy in DC:
1. Keep Chasing the Sun
As mentioned before, sunlight naturally boosts serotonin, helps regulate your sleep-wake cycle, and supports vitamin D production. You don’t need a beach to get the benefits:
Take a walk in the morning before work or school
Combine your dog walk with sunshine time
Walk or bike to nearby errands instead of driving
Can’t do weekdays? Sunlight stores in your body over time, so weekend sunlight still counts. Just double up on the weekend! (But don’t forget sunscreen).
2. Stay Socially Connected
Summer often brings more social energy: pool parties, BBQs, picnics at the park… But once the pumpkins and Halloween decorations come out, socializing can slow down. How can you keep up the social vibe?
Book something on your calendar each week (coffee date, walk, FaceTime with that long-distance friend)
Join a local group or fun hobby class (Meetup is big in DC!)
Let social connection be part of your fall wellness plan, and a great way to build resilience for young adults in therapy.
3. Stay Active
Noticing those extra step badges on your smartwatch? Most people are more active in the summer. Make it a priority in the colder months too:
Join a social sport (our neighbors Volo and NE Track Club are my favorite)
Download ClassPass (you’re less likely to cancel last-minute with their very inconvenient cancellation policy for last-minute laziness)
Recruit a friend to be your accountability buddy and choose a fun sport to practice together (social time + workout in one? = win-win)
4. Do You Have an Emotional Knot to Massage?
If you’ve ever had physical therapy, you’ve probably heard something like this: that slight tension you felt on your neck upon waking will be a painful 8 out of 10 sensation by the end of the day. Address it early while it’s manageable.
That’s why a lot of people love yoga or gentle movement in the morning—it just helps prepare your body for the day ahead!
So… if you do it for your body, why not do it for your mind?
Try taking your emotional temperature:
Ask yourself: “What am I feeling right now?”
If the answer is “nothing,” that’s not necessarily peace… it might be dissociation.
Just like your physical baseline is ~97°F (not zero!), your emotional temperature shouldn’t feel frozen either.
Aim for an emotional temperature between 1 and 3: warm and grounded.
Address any discomfort beyond a 3 before it gets heightened by the whirlwind of the day.
How to calm your nervous system fast (using body-based tools):
2 minutes of mindful breathing
Mindful physical stretching for 10 minutes
Pro Tip: Just like a physical check-in, a regular emotional scan can help you spot what needs care before it becomes a crisis.
Can These Routines Help Even If I Didn’t Enjoy Summer?
Absolutely. While many people associate summer with rest and fun, we recognize that summer time is not a breeze for everyone. If you struggle with seasonal depression, burnout, or overcommitment in the summer, these same routines—light exposure, movement, social support, and emotional check-ins—can still be grounding as we move toward fall.
These strategies are not just about surviving the transition—they’re tools that support deeper resilience, especially for young adults in therapy, those starting new chapters, or those seeking help from multicultural therapists or engaging in teletherapy.
Whether you're adjusting after a summer job, finishing up summer school, or exploring career counseling for young adults in the DC area, having structure makes all the difference. If you need support building this structure, our team of DC therapists at our multicultural counseling center is here to help.
Need help learning how to create a routine or how to stay consistent? We’ve got you covered.
Can therapy help with navigating seasonal transitions or managing anxiety?
Therapists at The Sterling Group are here to help. We specialize in helping teens, young adults and parents navigate transitions like:
Returning to school or work
Starting a new job or career path
Managing seasonal or post-summer anxiety
Our multicultural therapy practice is rooted in empathy, expertise, and flexibility. Whether you prefer in-person or teletherapy, our team is here to help you create a sustainable, empowering plan.
Book a free 15-minute consultation to meet your therapist match and start your fall feeling more grounded.
FAQ: You’re Not Alone—Here’s What Everyone’s Googling Right Now
Q: Why do I feel anxious at the end of summer?
The end of summer often brings a mix of physical and emotional stress—like reduced sunlight, less downtime, and pressure to perform. These shifts can trigger anxiety, especially in young adults.
Q: How can I transition from summer to fall more smoothly?
Start by gradually adjusting your sleep schedule, maintaining sunlight exposure, and building structure through small daily routines.
Q: Can therapy help me manage back-to-school anxiety?
Yes. Therapy can help you manage anxiety, improve time management, and create a sustainable schedule that works for your goals.
Q: How do I book a session with The Sterling Group?
Visit The Sterling Group DC to schedule a free 15-minute consultation with one of our therapists and find the right fit for your needs.
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About the Author
Andrea Bernad-Barnola is the Clinical Director and a therapist at The Sterling Group, where she supports individuals and couples navigating life transitions, career shifts, and identity exploration. With extensive experience in the mental health field and a passion for living authentically, Andrea helps clients reconnect with their values, process emotional trauma, and build lives that feel aligned and meaningful. She is trained in trauma-informed modalities including TF-CBT, EMDR, and DBT, which she integrates to help clients not just heal, but thrive.
When she’s not leading her team or meeting with clients, you’ll find her dreaming up new ways to make mental health care more accessible, spending time with her husband and their rotating crew of dog-sitting companions, or planning her next adventure.
Interested in working with Andrea? Reach out to The Sterling Group for a free consultation today.
