As the long, easygoing days of summer come to a close, September can feel like hitting the gas pedal. School starts back up, work gets more intense, calendars fill up, and suddenly—life feels like a whirlwind. For many people, this seasonal shift brings a fresh wave of stress and anxiety.
If you’re feeling it too, you’re not alone.
Whether you’re a parent juggling school drop-offs and work deadlines, a student overwhelmed by assignments, or someone just trying to adjust to a faster pace—“September stress” is real. But the good news is, there are practical ways to manage it without burning out.
Why September Feels So Overwhelming
There’s a reason why this time of year feels like pressure is mounting. After a more relaxed summer schedule, September often brings:
- Earlier mornings and more rigid routines
- Increased responsibilities at work or school
- Less daylight and the start of shorter days
- A shift in social or extracurricular commitments
That sudden change can take a toll—mentally and physically. For some, it triggers feelings of anxiety, fatigue, irritability, or even sadness. And if you’re someone who already struggles with anxiety, this shift can make things feel worse.
Recognizing the Signs of Stress and Anxiety
First, it’s important to recognize when what you’re feeling might be more than just “a busy week.” Stress and anxiety can look different for everyone, but some common signs include:
- Trouble sleeping or staying asleep
- Feeling constantly tense, overwhelmed, or on edge
- Racing thoughts or difficulty focusing
- Changes in appetite (eating too much or too little)
- Physical symptoms like headaches, fatigue, or stomach issues
If you’re noticing any of these, it’s your body and mind’s way of saying: “Something needs attention.”
Tips to Manage Stress
1. Get Ahead of Your Schedule—Not Buried by It
The first step to managing anxiety around routine changes is to plan with intention. Take 10–15 minutes on Sunday evening to:
- Map out your week
- Note important appointments or deadlines
- Build in breaks and buffer time where possible
Having a visual guide—even a simple one—can reduce decision fatigue and make your days feel more manageable.
2. Start Your Mornings With a Calm Routine
How you start your day can set the tone for everything else. Instead of waking up and immediately diving into emails or to-do lists, try a gentler start:
- Wake up 15 minutes earlier for some quiet time
- Stretch, journal, or drink water before checking your phone
- Try breathing exercises or a short meditation to ground yourself
You don’t need an hour-long morning routine—just a few intentional minutes can make a big difference.
3. Don’t Skip Sleep—Protect It
When stress ramps up, sleep often suffers. But getting enough rest is crucial for mental clarity and emotional regulation.
- Aim for 7–9 hours of sleep per night
- Stick to a consistent sleep/wake time, even on weekends
- Limit caffeine after 2 PM and avoid screens at least 30 minutes before bed
If your mind races at night, try writing down your worries before bed to “park” them until morning.
4. Move Your Body, Even in Small Ways
Exercise is one of the best natural ways to reduce anxiety. You don’t need to hit the gym every day—just 20–30 minutes of movement can release feel-good endorphins and calm your nervous system.
- Take a walk after lunch
- Do a 10-minute stretch video
- Try yoga or light cardio at home
The key is consistency, not perfection.
5. Be Mindful of What You’re Saying to Yourself
Self-talk plays a big role in how we experience stress. If your inner dialogue is full of pressure, judgment, or “I should be doing more,” anxiety tends to grow.
Try shifting your thoughts with phrases like:
- “I’m doing the best I can right now.”
- “It’s okay if everything doesn’t go perfectly.”
- “This feeling is temporary. I’ve handled hard things before.”
Being kind to yourself isn’t lazy or weak—it’s essential to resilience.
6. Make Time for Breaks—Really
It might feel counterintuitive when your to-do list is overflowing, but regular breaks actually help you stay focused and less anxious. Step away from your screen, take a walk, breathe deeply, or even do nothing for five minutes.
You’re a human—not a machine.
7. Talk About It
Sometimes, just saying “I’m feeling overwhelmed” out loud can be a huge relief. Talk to a friend, a partner, or a mental health professional. You’re not weak for needing support—you’re human.
If your anxiety feels unmanageable or starts to interfere with daily life, don’t hesitate to reach out to a doctor or therapist. Help is available, and it works.
Final Thoughts: Give Yourself Grace This September
The shift into a busier season can be tough—but it doesn’t have to derail your well-being. With a little planning, a few healthy habits, and some self-compassion, you can ease the pressure and take care of your mind and body as things ramp up.
Remember: It’s okay to not have everything perfectly balanced. What matters most is that you’re showing up, doing your best, and taking care of yourself along the way.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.