Seasonal Spirits: Steering Through “End-of-Summer Blues”, “Autumn Anxiety” & Alcohol Use

As summer ends and the days get shorter, many people—service members included—start to feel a little sad or anxious. This is often called the “end-of-summer blues” or “autumn anxiety.” While it might seem like having a drink could help take the edge off, research shows that alcohol can actually make these feelings worse. As a warfighter, this can impact your relationships, overall health, and mission readiness.

Mission Ready Through the Seasons

Alcohol is a depressant, which means it slows down your brain and body. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), drinking alcohol can disrupt your sleep, lower your mood, and increase feelings of anxiety. This can intensify people’s feelings of seasonal blues when the seasons change. The Centers for Disease Control and Prevention (CDC) also notes that alcohol can weaken your immune system, which can make it harder to stay physically and mentally prepared.

For service members, maintaining readiness is critical. Alcohol can slow reaction times, reduce focus, and make it harder to bounce back from stress—all of which are essential for your health and success.

Strategies for a Smooth Transition from Summer to Fall (Autumn)

Instead of reaching for a drink, try these practical strategies to manage stress and stay mission ready as summer ends:

• Stick to a Routine: Keeping a regular schedule for sleep, meals, and exercise helps your body and mind adjust to the new season.
• Stay Active: Physical activity is a proven mood booster. The CDC says regular exercise can help reduce anxiety and depression.
• Connect with Others: Talk to your battle buddies, family, or friends about how you’re feeling.
• Find Healthy Ways to Unwind: Instead of drinking alcohol, try relaxing activities like reading, listening to music, or picking up a new hobby. These can help you manage stress without compromising your mission readiness.
• Get Some Sunlight: Shorter days can affect your mood, so make the most of your daylight hours. The National Institutes of Health (NIH) suggests spending time outside or near windows to boost your mood and energy.
• Set New Goals: The change of seasons is a great time to set new goals. Focusing on what you want to achieve, personally and professionally, can help keep you motivated.
• Reach Out for Support: If you’re struggling with the transition, don’t hesitate to talk to a chaplain, counselor, or behavioral health professional.

Transitioning from summer to fall can be an adjustment, but drinking alcohol in excess isn’t the answer.

Resources

If you need help to quit or limit your drinking, the Department of Defense provides screenings to help identify what type of support you need and what treatment would work best for you. They offer inpatient, partial inpatient, and outpatient treatment options.

Military OneSource
Support for Military Personnel & Families | Military OneSource is a DoD-supported service offering 24/7 confidential support and specializes in helping military members, families, and veterans. Services are provided by CONUS and OCONUS via call-in, live chat, and text on their website and mobile app.

Substance Abuse and Mental Health Services Administration
You may also call the U.S. Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357). SAMHSA’s National Helpline is a free and confidential treatment referral and information service (provided in English and Spanish) for individuals and families facing mental and/or substance use disorders and is available 24 hours a day, every day of the year. Check out additional resources for service members here.