Buzz
Image Credit: the_burtons/Getty ImagesEven if the temperature still hits 90 degrees, spotting September on the calendar can bring a sense of disappointment deep within. Summer is fading, the best cherries are no longer available, and it’s time to pick up your pencils and return to your daily routine. How did the season of sunny adventures pass so quickly?
If you’re experiencing a mental dip as summer ends (often called the September Scaries), you’re not alone. “For many, summer carries a nostalgic and emotional significance,” explains Robert Duff, PhD, a clinical psychologist and host of the Hardcore Self-Help podcast. “It represents breaks from school, a slower pace, and relaxation. When fall arrives, it feels like it’s time to refocus and tackle responsibilities, even if you’ve been managing them all along.” So, while you’ve likely been working all summer, there’s still a part of you that feels like a child dreading math homework. Here are some practical strategies to help you navigate this seasonal shift.
Jot Down Your Concerns
Duff recommends grabbing a notebook and pen to jot down all your concerns. “It doesn’t matter if your worries are logical or not,” he explains. “Simply write down everything that’s on your mind.” Once your list is complete, review each worry individually and assess its validity. For example, if you think, “All the fun is over!” your logical side knows that’s not true, but seeing the irrational thought in writing, questioning it, and crossing it out can be therapeutic. For worries grounded in reality—like fearing your boss will enforce stricter goals post-vacation—consider actionable steps. Could you arrange a meeting to discuss expectations and align on priorities?
Prioritize Self-Care
“If you’ve let go of the healthy habits that usually sustain you, now’s the perfect time to reset,” Duff suggests. Ensure you’re getting enough rest (and practice good sleep hygiene—skip late-night drinks, limit screen time before bed, and stick to a regular schedule). Fuel your body with wholesome meals. Stay hydrated. Incorporate some form of physical activity, even if it’s just a stroll. These steps will boost your mental and physical well-being, preparing you to tackle any challenges ahead.
Create a Mental Health Strategy
“Recognizing that your mood often dips during this transition is incredibly useful,” Duff notes. He advises using your current motivation to set plans in motion. Enroll in a class or fitness program you’re excited about. If therapy has been on your mind, now’s the time to contact potential therapists. Alternatively, set a calendar reminder for a self-check-in in three weeks, Duff recommends. If you’re feeling down when the reminder pops up, don’t hesitate to seek support.
Focus on the Bright Side
You don’t have to force yourself to love fall, but—especially if you tend toward all-or-nothing thinking—it’s worth considering if there are any benefits to the changing seasons, suggests Amy Spencer, author of multiple books on happiness. “I like to examine every angle of a situation, so when the September Scaries hit, I ask myself, ‘What’s good about the upcoming season?’” she says. “One positive is viewing fall as a fresh start—it’s like opening a brand-new notebook.” Perhaps you’re excited about seasonal coffee flavors (indulge in an apple pie toasted-almond harvest latte or your favorite fall drink). Or maybe you’re relieved, openly or not, to have the kids back in school.
Reassess Your Priorities
This seasonal shift is an excellent time to evaluate your work-life or school-life balance. “Taking a break over the summer might have revealed how exhausted you’ve been,” Duff notes. “Consider how you can approach the next phase in a way that feels more manageable, so you’re not just surviving until your next vacation.”
If you’re finding it particularly tough, there might be a deeper issue at play, Spencer explains: “If sleepless nights and overthinking are frequent, or you struggle to get out of bed most days, it could signal a larger problem, whether it’s your job or something else. It’s worth addressing because, while life is long, it’s also too short to spend it unhappy.”
Cherish the Present
Do you really need another nudge to live in the moment? Perhaps not, but consider this: Fall officially begins on September 22, which feels almost like October. Rather than letting the shift in seasons overshadow the remaining summer days, step outside and embrace the warmth and energy while it lasts.
