Got the September Scaries? Here's How to Kick the End-of-Summer Blues

Write Down Your Worries

Sit down with pad and paper and write out exactly what you’re worried about, Duff advises. “Who cares if the worries are rational or not?” he says. “Just write down whatever comes to mind.” Once you have your list, go down your worries, one by one, and ask yourself how valid each one really is. For instance, “All the good times are OVER!” Your rational brain knows that isn’t the case, but it can be helpful to see your irrational thought on paper, question it, and cross a big line through it. For the ones that are based in reality–say, you’re afraid the boss is going to crack down on goals now that everyone is back from vacation—ask yourself whether there are any concrete actions you can take to help. Could you schedule a one-on-one to catch up and talk about expectations?

Practice Self-Care

“If you’ve gotten somewhat lax with the good habits that normally keep you going, now is a great time for a tune-up,” Duff says. Get plenty of sleep (and observe good sleep hygiene; i.e., avoiding alcoholic nightcaps, reducing screen time before bed, keeping a consistent schedule). Eat nutritious foods. Hydrate. Make time for some movement, even if it’s just a walk. You’ll feel better mentally and physically and will be more equipped to meet any challenges that come your way.

Put a Mental Health Plan in Place

“Knowing that your mood tends to nosedive during this transition is super-valuable information,” says Duff, who suggests you take advantage of your motivation right now to put some plans in motion. Sign up for a class or exercise program that you’re looking forward to. Or if you’re not in therapy but you’ve been thinking about it, this is a good time to reach out to some therapists. Or just put a reminder in your calendar to do a mental health check-in with yourself in three weeks, Duff suggests. If you find yourself feeling low when your check-in rolls around, reach out to someone.

Look for the Positives

This doesn’t mean you need to force yourself to be psyched about fall, but—especially for those of us who are prone to black-and-white thinking—it’s worth asking yourself whether there could be any upsides to the change of seasons, says Amy Spencer, author of several books on cultivating happiness. “I try to look at all the angles of a situation, so when I feel the September Scaries, I think, All right, what’s good about the season that’s coming?” she says. “One of them is the idea of fall as a reset—you’re cracking open a figurative fresh notebook.” Or maybe you’re looking forward to the new fall coffee lineups (treat yourself to an apple pie toasted-almond harvest latte, or whatever floats your boat). Or maybe you’re secretly (or not so secretly) thrilled to send the kids back to school.

Take Time to Reevaluate

This transition might be a good opportunity to really take a look at your work/school-life balance. “Maybe giving yourself a bit of rest over the summer highlighted how burned out you’ve been,” Duff says. “You could give some thought to how you can approach this next phase in a more sustainable way that doesn’t keep you hanging on by a thread until your next vacation.”

If you’re really struggling, there may be a deeper dissatisfaction you need to address, says Spencer: “If you’re spending a lot of nights awake and ruminating, or you have trouble getting out of bed more often than not, then you may have a bigger issue to attack, whether that’s your job or something else. And that’s worth considering, because although I believe life is long, it’s also too short to be miserable.”

Appreciate the Moment

Do you need another reminder to be mindful of the present? Maybe not, but hear us out: Fall doesn't start until September 22 ... which is practically October. So instead of letting sadness about the changing seasons drown out the last days of summer, get outside and soak up the vibes.