End of Summer Anxiety: Transitions Stir Up Stress & How to Cope

The end of summer marks a time of transition. Whether you're preparing kids for a new school year, adjusting to changing work expectations, or simply feeling unsettled  shift, August can stir up more anxiety than you expect.

Even positive change brings uncertainty. 

If you've been feeling more on edge, struggling to sleep, or caught up in racing thoughts, you're not alone.

Below, Dr. Lisa Webb, Dr. Ken Robins, and counselors Richard Bagley and Margaret Anne Anderson share practical ways to ease anxiety during times of transition, plus guidance on when it might be time to seek mental health support at Body & Mind Consulting in Murfreesboro, Tennessee.

Why transitions trigger anxiety

Your brain craves predictability. When you have routines set in place, your brain doesn’t have to go through as many decision-making processes. To put it another way, your routines make life easier for your brain.

When routines shift — even slightly — it can trigger a stress response. Transitions and changes to your norm can disrupt our sense of control, and anticipatory anxiety often fills that gap.

Even if you don’t consciously feel anxious, your body might respond with physical symptoms like fatigue or muscle tension. You may also develop a short fuse in response to stress.

Practice mindfulness to combat anxiety

While you can’t always prevent a change in your routine, you can practice mindfulness. Mindfulness practices can help you respond to stress instead of reacting to it.

Try these quick tools:

Box breathing

To perform a box breath:

• Inhale for four seconds
• Hold for four seconds
• Exhale for four seconds
• Hold for another four seconds

Repeat these steps for one minute.

Cyclic sighing

Inhale through your nose and take a deep, slow breath in. Just before exhaling, take one more short breath in through your nose (like a small “sip” of air on top of the first breath). Slowly exhale through your mouth. Let all the air out in a long, controlled sigh.

Repeat this for five to 10 cycles (about one to two minutes). You should feel more relaxed and grounded.

Combine box breathing and cyclic sighing

According to a study published in Cell Report Medicine, five minutes of breathwork (including both box breathing and cyclic sighing) has a better impact on lowering stress levels than meditations alone. That’s because breathwork like this can shift your brain out of fight-or-flight mode and into a more relaxed state.

Try the 5-4-3-2-1 ground technique

When worries build up, it can be hard to focus on the present moment. You can use the 5-4-3-2-1 grounding technique to help you refocus.

Name five things you see, four things you can touch, three things you hear, two things you smell, and one that you can taste.

Name the feeling

Simply labeling your emotion ("I feel overwhelmed") activates the part of your brain that helps regulate emotion.

Journal your thoughts

Journaling can help you organize your thoughts and release tension. Some people like to journal in the morning to set their intention for the day, but you can also journal in the evening to process your day.

Here are a few prompts to try:

• What’s something I can control right now?
• What am I proud of myself for handling today?
• What’s one small thing I can do today to support my well-being today? Tomorrow?
• What does a successful day look like? A successful week?

You don’t have to write a novel, just five to 10 minutes can make a difference.

Create anchors in your routine

Even during periods of change, you can create small points of consistency that help you feel grounded. Wake up at the same time each day. Enjoy a morning cup of tea. Take an evening walk. These little rituals signal safety and stability to your mind and body.

Stay consistent with your physical habits

Your mental health is closely tied to your physical habits so don’t let go of self-care like:

• Eating real, nourishing food, especially those rich in omega-3s
• Exercising daily
• Spending time on a hobby

And don’t underestimate the power of sleep: getting enough rest helps regulate your mood, improve your focus, and makes transitions feel less overwhelming. 

What to do when anxiety builds up

If August anxiety starts to interfere with your ability to function, it’s time to reach out.

At Body & Mind Consulting, our team offers compassionate, evidence-based therapy and provides a safe, supportive space to explore your stress and learn how to manage it in a way that works for your life.

Beyond individual therapy, our workshops are designed to strengthen your communication skills, an essential tool for reducing stress, improving relationships, and feeling more grounded during times of change.

To learn more, give us a call at 615-310-1491 or request an appointment online today.