From vacation to everyday life: 8 tools to cope with end of summer blues. A guide for intercultural Families in Finland

As the Finnish summer slowly fades, so do the long, carefree days at the mökki and unhurried mornings with family. For many, the return to routine brings a quiet heaviness: fatigue, restlessness, or a sense of sadness known as the end-of-summer blues. For intercultural families, this transition can feel especially intense: shifting from reconnecting with loved ones abroad to going back to school, job hunting, and navigating everyday life in a new culture.

In this blog, Nicole Yammine, Familia’s Family Planning Officer, offers gentle, practical tools to ease the seasonal shift--with compassion, a realistic perspective, and hope. 

​In Finland, summer has a special place. Days are long and sunny and everyday routines slow down. It’s a time to relax, people meet up for picnics, spend time at their mökki (summer cottage) or on the beach... But summer vacation ends as quickly as it starts. Slow mornings turn into early alarms, and relaxing days with loved ones become busy workdays. During this transition, some people notice a lack of energy, restlessness, sadness, or even anxiety. It’s often seen as just being tired or unmotivated, but it has a name: end-of-summer blues. For intercultural parents, this time can be even more challenging. Summer might have been a chance to visit family abroad, speak their native language freely, and take a break from the stress of adapting to life in Finland. But when August comes, everyday responsibilities return, managing school routines, filling out forms in Finnish or Swedish, and navigating life between two cultures. 

Questions begin also to arise: Should I join a Finnish course? Is it time to start job hunting again? Will my children adjust well at school this year?...

​If any of these thoughts or feeling seems familiar to you, you’re not alone and there are ways to make this period a bit easier.

1: Be kind to yourself

​Treat yourself with the same kindness you would offer a friend. It’s okay to progressively come back to work or daily routine. Rest when you need to, take small steps, and be gentle with yourself. You don’t need to have everything you planned figured out right away.

2: Acknowledge your emotions

​Many people believe that ignoring emotions will make them disappear, but in reality, emotions need to be recognised and expressed before they can fade. Putting words to what you’re feeling, whether it’s sadness, anger, or fear, can make those emotions feel less heavy. 

3: Encourage Open Family Talks

​As you connect more with your own emotions, you can help your children do the same. Start also by inviting them to share how they feel about being back at school, missing summer, or anything else on their minds. Be open about your own feelings too. Even a simple sentence like “I miss the slow summer days” can open the door to honest conversation. Children often notice when we’re stressed, even if we try to hide it, so it’s okay to say it out loud. It shows them that feeling stressed during a certain stage is normal and more importantly, that we can face stress together as a family and find ways to cope with it.

4: Bring small joys into your routine

​Keep doing the things you enjoyed during summer, like walking in nature, listening to your favorite music, cooking outdoors, having a picnic, or reading in the sun after work. Even simple activities like having coffee on the balcony or playing outside with your kids can improve your mood and bring comfort. To make this time even more special, you can turn some of these activities into a yearly end-of-summer vacation tradition with family or friends something fun to look forward to as the season comes to an end.

5: Reconnect socially, even in small ways

​As everyday life gets busy again, it’s normal to feel a bit lonely. Try meeting a friend for coffee, going for a walk, or chatting with another parent while the kids play. If you’re new in town, joining a local group, volunteer team, language café, or hobby club can help you feel more connected and less alone. Once you feel more grounded and connected, you may find it easier to focus on a personal goal or something meaningful to you.

6: Pick a goal and take small steps

Choose one thing, one objective that feels important to you right now, like getting back into a healthy routine, organizing your home, or learning a new skill. Then break it into small, easy steps. This makes it less overwhelming and helps you stay focused. For example, if you want to start exercising, begin with a 10-minute walk each day. Or if you want to improve your Finnish language, start by learning one new word a day or listening to a short podcast on your way to work. These small steps help you build a habit, and please don’t forget to celebrate each achievement of your goals, no matter how small! Every step forward is a progress, and you deserve to be proud of it.

7: Refresh your space

​Small changes at home can boost your mood and motivation. Rearranging furniture, adding fresh flowers, or placing a favorite photo, mug, or plant on your desk can make your space feel new and more inviting. These little touches can help you stay focused, whether you're working towards your goals or updating your CV for your job search.

8: Practice mindfulness during the transition

Mindfulness can help you slow down during this period of transition and stay present, even in busy moments. Mindfulness means paying attention to what you’re doing, feeling, or experiencing in the present moment, without judgment or distraction. It’s about being fully here, instead of worrying about the past or future. You don’t need anything special, just pause for a few breaths, notice how your body feels, or truly taste your morning coffee before rushing into the day. You can also practice mindfulness by going for a slow walk in nature, doing light stretching or yoga while focusing on your breath, or simply listening mindfully to music without multitasking. These small mindful moments can bring calm, reduce stress, and help you move through this seasonal transition with more clarity and ease.

​If finding mindful moments of calm or joy feels difficult, don’t hesitate to reach out for professional support. You don’t have to go through it alone, help is available, and a professional can guide you in finding tools to cope and move forward. Over time, with the right support, you may begin to reconnect with life in deeper ways. As Henry David Thoreau said, “Live in each season as it passes; breathe the air, drink the drink, taste the fruit.” And maybe, in your own way, you can begin to taste the fruit of each season with all its changes, challenges, and growth...

Sources

De Bloom, J., Geurts, S.A.E. & Kompier, M.A.J. Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep. J Happiness Stud 14, 613–633 (2013). https://doi.org/10.1007/s10902-012-9345-
McGoldrick, M., Giordano, J., & Garcia-Preto, N. (Eds.). (2005). Cultural diversity and families: Expanding perspectives (2nd ed.). Guilford Press.
Purtill, C. (2024, July 12). 7 ways to beat the end-of-summer blues, according to psychologists. Time. https://time.com/7015785/how-to-beat-end-of-summer-blues

WRITTEN BY: Nicole Yammine PHD, Family Planning Officer at familia