Why September can feel overwhelming and what to do about it

September is here, and with it comes the whole “back to…” energy. However old we are, our psychological conditioning of associating September with “new school year” energy is strong, and can be hard to counter. The danger with this is that we can create stress that doesn’t have much basis in reality. We can also create anticipatory worry about things in the future, or we go into “full speed” mode and risk getting exhausted or burnt out. Of course, there is a reality to the sudden onset of the return to routine after summer holidays and perhaps a slightly quieter period at work if other people have been away. There is also a reality to the slight downturn in weather, cooler temperatures and nights starting to draw in, however subtle. But our brains like stories, and they respond to our memory of “Stressful September”, so they tell us to expect it. We may find our anxiety levels increase, our sleep is more disturbed, we are more irritable or just feel more agitated generally. If we aren’t aware of where these feelings are coming from, we can let them take over and allow the stress to start much earlier than it potentially has to. Shorts We have to pace ourselves through the next few months. At the moment we should hopefully feel restored and have energy after the summer – we don’t want to drain ourselves too quickly but need to save some for mid-October when we can start to feel tired of the routine. But we can tell that “back to…” stressful energy to back off, so that we have more clarity around what actually needs to be done. Here are my three top tips on how to manage the start of September: Back to work It can be easy, when getting back to a busy work schedule, to allow everyone else’s priorities to overtake yours. Remember, everyone will be stressed and coming back with the same kind of energy. Calm it down and slow it down. Make sure you set aside regular slots in your work diary in the first couple of weeks – just for you, your emails, and your work or project goals. In this time, help your brain to destress by organising your documents and files or emails, write down a timeline for projects with deadlines, make a list of challenging aspects or unresolved work issues that need a solution, and importantly, schedule time for a break. If other colleagues need something urgent then you can deal with it – but give them a realistic timeline. Anything else routine, you need to push back on and reset their expectations. Ease yourself into it so you don’t feel completely exhausted after the first few days. Talk to your children about their new school year – it’s a stressful time for children (Photo: Getty) Back to responsibilities We will all have different responsibilities that may return with a bang in September. One of those is back to school and all of the multitasking that requires, as well as all of the emotional support and practical organisation you need to give your children. One way to simplify this transition is to gradually switch schedules over the time you have left – adjusting bedtimes and wake times, as well as focusing minds on schoolwork or what needs to be organised in advance. If your children have already gone back, then you can still go gently in the first week or two – avoid organising too many weekend activities or after school clubs as they and you are likely to be tired. Make sure the boundaries around mobiles or electronic devices are tightened appropriately for good sleep, and make sure you schedule time in to talk to them to see how the new term is going. You may also have other responsibilities that have come back into focus with September starting – like juggling older parental caring roles, or community activities you are involved in. With any kind of juggling, it is organisation, planning and delegation that can reduce overwhelm, so carve out some time and make sure you ask for support if things become too much. And don’t strive for perfection – it doesn’t exist. Back to routine Our brains need a sense of routine – some of us more so than others. An element of certainty in our week really helps to reduce overwhelm and cognitive fatigue. Work out if your previous routine was working for you, both in life and work. Did you have the balance right? If not, what needs to change or what could you cancel or alter? Trial and error will be necessary to work this out. Sometimes we can have too much routine, especially after a fun and varied summer – our emotional systems can anticipate boredom and monotony which can lower our mood or make us mourn the summer. We need to still create some space for variety and things to look forward to. We don’t have to travel far or spend a lot of money to do this, we can just promise that we will try something new, or go somewhere different. You might want to start a new hobby, or get back into an activity like cooking, gardening or reading. Pepper your September with some novelty, some variety and some surprise because that allows those “back to…” vibes to properly back off.