Summer has a way of making life feel lighter. The long days, warm weather, and slower pace invite us to breathe a little deeper and let go of some of the usual pressures. Then September arrives, and for many people, that shift brings with it a sense of dread. You may notice a tightening in your chest as schedules fill back up, daylight shrinks, and the carefree energy of summer fades. This feeling—sometimes called the "September Scaries"—is more common than you might think.

Part of what makes this transition so difficult is the stark contrast. During summer, our routines often loosen. We may spend more time outdoors, connect with friends and family, and prioritize enjoyment over productivity. When fall begins, the cultural narrative pushes us back into structure and responsibility—whether that means returning to school rhythms, tackling heavier workloads, or gearing up for the upcoming holiday season. The mind and body can resist this sudden change, leaving you feeling unsettled or even anxious.

There's also a natural element at play. As the days get shorter and the sun sets earlier, your body's internal clock is adjusting too. Less exposure to natural light can affect mood and energy levels, sometimes triggering what feels like an early onset of seasonal sadness. Even if you don't experience full seasonal affective disorder, it's normal to feel the weight of that shift.

Acknowledging the "September Scaries" is an important first step. Instead of pushing past the discomfort, it helps to give yourself space to grieve the loss of summer's ease while also preparing for the new season ahead.

Strategies for Managing the September Scaries

One way to navigate this transition is to carry forward some of the rhythms of summer into the fall. If you loved evening walks, continue them with a sweater and a warm drink in hand. If you found joy in spontaneous plans, carve out intentional free time in your weekly schedule to preserve that sense of openness.

It can also be helpful to create new rituals that anchor you in the season. Something as simple as lighting a candle in the evening, cooking a seasonal meal, or pausing with a cup of tea in the morning can provide comfort and stability when life feels like it's speeding up.

Staying connected with others is another key strategy. The temptation in fall can be to retreat into busyness, but scheduling regular check-ins with friends or family helps maintain the sense of connection that summer often nurtures.

Paying attention to your body's needs will also make the transition easier. Try to maximize your time outdoors while the weather is still mild, and consider getting morning light exposure to support your mood and energy levels. Movement, whether it's a workout class, yoga, or simply stretching at home, can release tension and improve mental well-being.

Finally, if the heaviness feels overwhelming, reaching out for professional support can make a difference. A therapist can help you build coping strategies, process the grief of seasonal transitions, and find ways to approach fall with more steadiness and intention.

Looking Ahead with Compassion

The "September Scaries" are real, but they don't have to define your fall. With small rituals, intentional connections, and attention to your well-being, you can bring the lightness of summer into the new season. Remember, change is always layered with both loss and possibility. Approaching it with awareness and self-compassion can help you find balance as you step into autumn.