End-of-Summer Scaries

Do you experience anxiety returning to work after the summer months?

You may have heard the term Sunday Scaries (aka the Sunday blues), which relates to a sense of dread that creeps in when the weekend is nearing its end. Well, it’s now the time for the end-of-summer scaries with September literally upon us. According to research by the Office for Health Improvement and Disparities (2022), around 70% of Brits relate to the Sunday Scary feeling with work stress being the main cause. This figure will no doubt be similar for the arrival of September.

In the UK, Summer tends to be filled with the promise of the longer, brighter days bringing more socialising, being outdoors and a change of scenery with an annual summer break. Our moods can be lifted, and we’re given a sense of freedom for a few weeks of the year.With the approach of Autumn and the cooler, shorter days, a sense of loss can be felt. This can have a real negative impact on mood and emotional wellbeing as we transition into the new season.

All ages can experience the scaries, including young people, with September being the start of the academic year. Parents also have to adjust to the regime of timetables after the carefree time that the summer break can offer. Individuals that are impacted by SAD (Seasonal Affective Disorder) may experience an element of fear or panic with the reduced daily light-level impacting on their sleep and mood.

So, how can we alleviate this anticipatory anxiety?

How can we lower our stress levels and lessen that often-overriding feeling of doom?

Here are a few tips or strategies that may help set you up for the seasonal shift.

(Note that this list is not exhaustive, and it would be interesting to see what you, the readers, put in place).

• Set some time aside.

Plan to have some ‘me-time’ before the return. This will allow for relaxation and help with feeling calmer, which in turn helps with motivation and focus.

Perhaps, if return to work is after a holiday, tag an extra day on to your annual leave. And, importantly, stick to this intention.

• Make a to-do-list.

This can be related to work or perhaps a seasonal list. This does not have to be work projects or chores, you can create a list of goals, celebrations, or start a new hobby.

• Reinforce boundaries.

Personal boundaries can also extend to the workplace. The act of setting boundaries is crucial for self-care and in creating and maintaining positive relationships.

Boundaries will differ from person to person. In the workplace, simple things like specifying when and when you are not available, being clear and honest about your needs and addressing problems directly can facilitate healthy working relationships.

• Integrate mindfulness.

Practicing mindfulness has flooded the self-care market. However, this doesn’t have to entail meditating or performing a certain ritual. It can simply involve focusing on your breathing to bring yourself into the present moment. To be mindful rather than having a mind full.

There are many Apps that can be downloaded to use and personalise.

Again, mindfulness is a personal practice that ultimately has to be beneficial. There are multitudes of ways to incorporate mindfulness. For example, listening to a favourite playlist, reading, walking.

Finding an activity that can help free the mind can help with anxiety.

• Access to an all-year-round outside space.

If you have an outside space, this can be used all year and not just on warmer, drier days. Once the weather turns, it is often the view that we will remain indoors until the Spring. But we do not have to. Inclement weather does not have to confine us.

If funds permit, create an outdoor area that will entice you out of the home. Add a gazebo or a fire pit and invest in blankets or throws or an on-trend Dry-Robe.

Public, green spaces are still accessible in the cooler months, so for those of us without a garden or communal space, make use of the parks at weekends or factor in walks at weekends. Invest in waterproof and windproof clothing and layer up to contend with whatever the forecast.

• Prepare for next year.

In preparation for next year, as this is an annual occurrence, maybe think about the household chores or return to work planning that have been left until the last minute. These may be best undertaken earlier rather than later and will avoid last minute worries, and they will not be hanging over you at the end of the summer months.

And finally, this does not apply to everyone. There are some, if not many, that look forward to and even love the change in season. The Autumnal colours can be quite spectacular and the build-up to the festive season can be an exciting time. The start of a New Year can be a refresh or reset button and has the potential for personal growth and change.