How to Stay Present and Make Summer Last: A Mindful Approach to Beating September Anxiety
Published: July 24, 2025 | Reading time: 5 minutes
Anyone else feeling that back-to-school panic creeping in... even if your 'kids' are houseplants? There's something about late July that triggers that familiar "everything's about to get crazy again" feeling. But here's the thing: summer isn't over yet, and staying mindfully present is your secret weapon for stretching these precious warm months.
I've been noticing how the sun gets lower during my evening dog walks now. It always goes too fast. But instead of rushing toward fall anxiety, here's your reminder to slow it down. Pause. Breathe. Notice what's around you. Staying present is the best way to stretch summer and really feel it.
This is still summer—don't miss it.
The Psychology Behind September Anxiety
That late-summer restlessness you're feeling? It's completely normal. Even without kids heading back to school, our bodies and minds are hardwired to respond to seasonal shifts. The subtle changes in light, temperature, and cultural energy all signal that the "lazy days of summer" are winding down.
But here's what most people don't realize: mindfulness practices can actually slow down your perception of time, helping you savor these remaining summer weeks instead of anxiously anticipating fall's demands.
The Hydration-Mindfulness Connection: Why 2% Matters
Before we dive into summer mindfulness techniques, let's talk about something that directly impacts your ability to stay present: hydration.
Hot summer days mean more sweat, which means you lose more moisture. Here's something interesting that most people don't know: even mild dehydration (just 2% fluid loss) can significantly affect your mood, energy levels, and brain function.
When you're dehydrated, your ability to focus and remain mindfully present diminishes. Staying properly hydrated during summer helps your body:
- Regulate temperature naturally
- Maintain steady energy levels throughout the day
- Support cognitive function and mental clarity
- Improve sleep quality and emotional regulation
- Keep skin healthy and glowing
Pro tip: Add a splash of coconut water or a pinch of sea salt to your drinks to replenish electrolytes naturally - especially after those mindful morning walks or outdoor meditation sessions.
4 Mindful Practices to Stretch Your Summer
1. The Evening Light Meditation
Instead of rushing through your evening routine, create a simple ritual around the changing light. Whether it's a dog walk, garden time, or simply sitting outside, pay attention to how the light looks different this time of year.
This isn't about complicated meditation techniques - it's about conscious noticing. When you actively observe these subtle changes, you're training your brain to be present rather than future-focused.
2. Mindful Hydration Breaks
Transform your water breaks into mini-mindfulness moments. Before each sip, take three conscious breaths. Notice the temperature, taste, and sensation of the water. This simple practice keeps you both hydrated and grounded throughout the day.
3. The Cool-Down Ritual
Summer heat can trigger stress responses that pull you out of the present moment. Try these mindful cooling techniques:
- Cold water foot soaks while practicing deep breathing
- Cooling breathwork: Inhale through your nose, exhale slowly through pursed lips
- Mindful consumption of chilled herbal teas or fresh fruit
- Present-moment awareness while preparing no-cook meals
4. Summer Gratitude Practice
Each morning, before checking your phone or thinking about your to-do list, identify three things about summer you're grateful for right now. Maybe it's the sound of birds outside your window, the feeling of warm air on your skin, or the abundance of fresh produce at the farmer's market.
This practice rewires your brain to notice summer's gifts instead of focusing on its approaching end.
The Alcohol-Free Summer Movement: Why Gen Z Has It Right
Here's something interesting happening in wellness culture: mocktails are having their moment. Gen Z is leading a significant shift away from alcohol, with about a third choosing not to drink at all, and many others cutting way back.
Why does this matter for your summer mindfulness practice?
Alcohol disrupts your ability to stay present. It impacts sleep quality, dehydration levels, and emotional regulation - all crucial factors for maintaining mindful awareness during these precious summer weeks.
Instead of reaching for that evening cocktail, try holding a glass of something refreshing and alcohol-free. The act of drinking can still provide that social confidence and relaxation you're seeking, without compromising your ability to stay present.
Try This: Summer Mint Mojito (Alcohol-Free)
Fresh lime juice, sparkling water, muddled mint, and a touch of natural sweetener - it's refreshing, cooling, and tastes like summer in a glass. The ritual of making it becomes part of your mindful evening routine.
Making Movement Mindful This Summer
In summer, I prefer getting as much movement and exercise outside as possible - early morning or evening when it's cooler. This isn't just about beating the heat; outdoor exercise combined with mindful awareness amplifies both the physical and mental benefits.
Try this approach:
- Morning walks: Notice how different your neighborhood looks and sounds at dawn
- Evening movement: Pay attention to temperature changes on your skin as the sun sets
- Garden time: Combine gentle physical activity with sensory awareness of plants, soil, and growing things
Nourishing Your Summer Mindfully
What you eat directly impacts your ability to stay present and energized during summer heat. Focus on:
Cooling, hydrating foods that support both your body and mindfulness practice:
- Fresh gazpacho - a meditative way to "drink" your vegetables
- Seasonal fruit salads - practice mindful eating by savoring each bite
- Grilled proteins - the outdoor cooking process becomes a mindful ritual
The key is preparation awareness: Instead of rushing through meal prep, make cooking and eating a conscious, present-moment experience.
Your Summer Mindfulness Action Plan
Here's how to implement these practices starting today:
Week 1: Focus on mindful hydration. Set gentle reminders to pause and breathe before drinking water.
Week 2: Add evening light awareness to your routine. Spend 5-10 minutes outside just noticing.
Week 3: Experiment with alcohol-free evening rituals and cooling breathwork.
Week 4: Integrate outdoor mindful movement into your daily routine.
The Bottom Line
September will come whether you worry about it or not. But the quality of your remaining summer weeks is entirely within your control.
By combining proper hydration, mindful awareness practices, and present-moment focus, you can transform late summer from a time of anxiety into a period of deeper appreciation and genuine presence.
The sun might be getting lower during my evening walks, but that just means the light is different - not that it's less beautiful. This is still summer. Don't miss it.
Ready to dive deeper into seasonal wellness and mindfulness practices? Download my free [Summer Mindfulness Guide] or explore nourishing recipes that support your wellbeing in my cookbook [Love What's On Your Plate]. Both are designed to help you create a more present, intentional relationship with each season.
