Medical psychologist Tatyana Gromova of Guta Clinic has outlined practical techniques to help individuals cope with end-of-summer syndrome as seasons transition. Speaking to Russian news portal Lenta.ru on September 1, 2026, Gromova described the condition as a natural emotional response to changing seasons that is frequently amplified by social media.
To manage the emotional impact of the seasonal change, Gromova advised individuals to shift their mental focus away from unfulfilled summer goals and concentrate instead on positive experiences. She recommended creating a written list of pleasant summer memories to lift mood and provide tangible proof that the season was not wasted.
According to Gromova, the memory list should encompass all pleasant moments, regardless of how small they might seem. Examples she cited include admiring beautiful sunsets, spending time on walks in nature, and going on short trips. Reviewing these specific highlights helps improve emotional wellbeing and demonstrates that the summer season was meaningful.
End-of-summer syndrome, often described as post-summer blues or seasonal transition stress, is a recognized psychological pattern where individuals experience sadness, anxiety, or diminished energy as summer ends. Social media platforms can intensify this condition by displaying idealized vacation photographs and summer highlights, which often triggers social comparison and regret over unaccomplished plans.
Bedtime Reflection and Focus Training
In addition to reflecting on the past season, Gromova recommended establishing a daily routine to notice positive events as they happen. She suggested keeping a personal diary by the bed and writing down three good moments from the day each evening before going to sleep.
If practiced consistently, this exercise trains the brain to concentrate on positive occurrences rather than dwelling on negative thoughts, Gromova explained. Cognitive behavioral techniques frequently employ structured daily journaling to retrain attentional bias and foster mental resilience during periods of stress.
Bedtime journaling is a well-established self-care practice in clinical psychology designed to reduce cognitive arousal before sleep. Documenting positive experiences at night helps lower evening anxiety, easing the nervous system into restful sleep during times of transition.
Building Autumn Rituals and Future Plans
To ease the seasonal transition, Gromova advised creating comforting autumn rituals that facilitate a smooth shift from summer into the cooler months. She noted that scheduling engaging activities, beauty self-care procedures, and social gatherings with friends in advance helps prevent autumn melancholy from taking hold.
When individuals have clear plans for the future, stress levels inevitably decrease, Gromova concluded. Establishing scheduled events and routines gives people something positive to look forward to, providing structure and reassurance as daylight hours shorten.
Guta Clinic is a private multidisciplinary medical center located in Moscow, Russia, offering specialized health services including clinical psychology. Lenta.ru is a major online news publication in Russia, where Natalya Obryadina serves as the editor of the Self-Care section covering health and mental wellbeing.
