As August draws to a close, many of us begin to feel that familiar pull towards routine - school runs, work schedules and shorter days creeping in. The end of summer can bring a subtle tension: the longing to savour the last golden moments, mixed with the anxiety of returning to structure. But rather than rushing through this transition, what if we could slow down and meet it mindfully?

Whether you’re a local, an expat, or a traveller finding your rhythm in Portugal, being intentional about how you spend the final weeks of summer can bring clarity, joy and emotional balance. As an integrative counsellor in Lisbon for English speakers, I often see how these seasonal shifts can quietly affect our mental wellbeing. Here's how to embrace this period with more awareness and presence.

1. Acknowledge the Shift

The transition from summer to autumn often goes unnoticed - we plunge straight from holiday mode into planning, productivity and pressure. Taking a moment to consciously acknowledge the change can be grounding.

You might ask yourself:

• What did summer bring me this year?
• What moments am I grateful for?
• What do I need to let go of as the seasons change?

This reflective space allows your nervous system to catch up with your body and gently prepares you for the next phase of the year.

2. Savour the Small Things

Late summer in Lisbon offers many opportunities to connect with the present: the salty breeze on an evening walk along the Tejo, the taste of fresh figs at a local market, or the warm light stretching past 8pm.

Mindfulness is not about emptying the mind, but about returning to this moment. Try slowing down simple pleasures:

• Eat a meal outside without your phone.
• Watch the sunset without needing to photograph it.
• Swim without tracking laps or time.

These small acts of mindfulness can anchor you when life starts to speed up again.

3. Create Space for Rest

It’s tempting to “make the most” of the last days of summer by overfilling them - squeezing in every social plan, trip, or beach day possible. But meaningful rest is often what we need most before returning to busy routines.

If you’ve been feeling drained, anxious, or emotionally flat, it might be worth exploring what rest looks like for you. That could mean quiet time, creative hobbies, journalling, or even speaking to a counsellor. In Lisbon, English-speaking mental health support is becoming increasingly accessible for the international community.

4. Reframe the Return to Routine

For many, September comes with a mental reset. While this can feel daunting, it’s also an opportunity to realign your goals, boundaries and self-care habits.

Ask yourself:

• What routines nourish me?
• What do I want to carry forward from summer?
• What do I need to adjust for a healthier balance?

Being intentional in this way helps reduce the stress that often accompanies the return to work or school and replaces it with clarity and calm.

5. Consider Support During Transitions

If the end of summer leaves you feeling low, anxious, or overwhelmed, know that you’re not alone. Seasonal transitions can quietly stir up deeper emotional patterns. You don’t need to navigate them on your own.

As a counsellor in Lisbon for English speakers, I offer a safe, confidential space to explore these feelings - whether you're adjusting to a new season, a new life chapter, or a new country. Therapy can help you approach change with resilience, presence, and self-compassion.

The last days of summer don’t need to be hurried or heavy. With mindfulness, you can savour this period, connect with yourself, and move into the next season with intention and peace. Let this be your gentle reminder: it’s okay to slow down. In fact, it might be exactly what you need.

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*The information provided in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health professional advice. If you are struggling with any of the issues described in this post, please seek appropriate personalised help from a qualified mental health professional.

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Sources:

Keng, Smoski & Robins, Effects of Mindfulness on Psychological Health: A Review of Empirical Studies. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3679190/

Mind UK, About mindfulness. Available at: https://www.mind.org.uk

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