Strategies for reducing stress on any given holiday

What are the September Scaries and How to Navigate the Transition from Summer to Fall

by Laurie Newkirk

Now that August has drawn to a close many people find themselves facing an unwelcome but familiar sensation: the September Scaries. If you feel this way, you're not alone. This term, akin to the "Sunday Scaries," refers to the unease and anxiety that often accompany the shift from the laid-back days of summer to the structured routines and heightened pace of fall.

"Many people don’t realize how common anxiety in autumn is," Dr. Clare Morrison shared with Healthline. She described the symptoms as:

• low mood and depression
• anxiety and excessive worry
• irritability
• lethargy, sleepiness, and fatigue
• loss of interest in everyday activities

“One of the causes is the reduction in sunlight, leading to falling levels of serotonin. This important hormone affects mood, appetite, and sleep patterns. There is also an increase in the hormone melatonin, which tends to make one feel sleepy and depressed,” Morrison explained.

September is a month of change: 

• For people working, there can be a return to full productivity after the typically slower summer months. The shift in pace and the increased workload can amplify feelings of stress.
• For students and educators, the beginning of a new academic year is a time filled with new schedules, deadlines, and new social dynamics. The demands of school can be daunting. 
• The decline in daylight hours can create a sense of losing time. 
• The dropping temperatures can create a foreboding of winter.

People can struggle with:

• a feeling of regret for planned activities/projects/trips not accomplished during the summer months.
• work ramping up and the kids going back to school. The combination can be hectic and cause a household to feel out of control. 
• the kids are going back to school and they are about to have an empty house all day, that can produce a feeling of loss and even loneliness. 
• nothing to do with work or kids, but just the end of summer's leisurely pace and sense of relaxation and freedom can cause a feeling of dread.
• the pressure to “reset” or “reboot” one’s life. As the start of fall is often associated with new beginnings, people may feel compelled to set ambitious goals or embark on new projects. This self-imposed pressure can be overwhelming.

It can be a lot. However, the September Scaries can be tamed. It's worth taking the time to address your feelings, not only for you but for others. Managing your anxiety can help your kids or the people (or even pets) around you. Resilience is contagious. Embracing the changing season isn't always easy but can be empowering.

Here are a few strategies:

1. Establish a Routine...and include some fun

Routines can provide a sense of stability and control. But All-or-Nothing thinking can be problematic. Create a schedule and include at least a little time for relaxation and enjoyment. Even 5 minutes of fun can release Endorphins in your body, the feel good hormone.

2. Practice Self-Care

Whether it’s through exercise, yoga or mindfulness, taking time for yourself can alleviate anxiety and promote overall well-being. Again, even 5 minutes of exercise, can get your feel good hormones going.

3. Dream Big...but take little steps

Rather than overwhelming yourself with intense resolutions, focus on achievable goals. Breaking tasks into smaller, manageable steps can reduce stress and build confidence. Wanting to write a Best Selling novel now that the kids are back in school? Start with writing a page a day or finding a writing group...taking action reduces fear, and small steps are easier to take.

4. Breathe

If things feel overwhelming, take a moment to stop and take a few deep breathes. This settles down your nervous system. If you can add thinking about the things you are grateful for, this can bring you back to the present moment, and in a better frame of mind.

5. Seek Support 

Sharing your feelings with friends, family, or a mental health professional can provide comfort. Sometimes, simply talking about what you’re experiencing can make a significant difference.

6. Increase Vitamin D

Talk to your doctor about your Vitamin D levels. They decrease as our exposure to sunlight decreases and a deficiency has been linked to depression.

7. Looking Forward

Think about fall activities/things you enjoy. The Journal of Experimental Social Psychology cites even anticipating a positive event helps improve coping and stress recovery.  

Take a moment to visualize whatever it is you like about this time of year, like apple picking or the beautiful colors of autumn leaves or sitting in front of a crackling warm fireplace or Halloween or cooler more comfortable weather...positive visualization is a useful tool.

The September Scaries are real and a natural part of the seasonal transition. By acknowledging these feelings and employing strategies to manage them, you can navigate the shift from summer to fall with greater ease. And, as is our motto at Holiday Rescue 365, remember to breathe, be kind to yourself...and know you're not alone!