The September Scaries: How to Beat the Back-to-Work Blues

You’ve probably heard of the “Sunday Scaries”: that creeping feeling of dread as the weekend winds down and the workweek looms. But did you know there’s a seasonal version too? Enter the September Scaries!

After a summer of longer days, lighter schedules and (hopefully) a few vacations, September signals the unofficial “new year” of the workplace. Suddenly the calendar fills up again, routines snap back into place and deadlines start to multiply. For many, this transition sparks feelings of stress, overwhelm and even anxiety.

The good news? You can push back against the September Scaries with a few intentional strategies.

Why September Feels So Heavy

September carries an emotional weight for many of us:

• Seasonal shift: Less daylight can impact energy, sleep and mood.

• Routine reset: After a slower summer pace, the return to structure feels jarring.

• Workplace ramp-up: Projects stalled over the summer suddenly accelerate.

• Back-to-school ripple effect: Even if you’re not in school, traffic, schedules and family routines all change.

Simply naming these stressors helps normalize the feeling. If you’re feeling a little off, you’re definitely not alone!

Tips to Ease the Transition

1. Revisit Your Boundaries

It’s tempting to dive in headfirst but working late every night is a fast track to burnout. Reaffirm boundaries around start and stop times, lunch breaks and after-hours emails. Protecting your downtime actually boosts productivity.

2. Break the “All-or-Nothing” Mindset

Many people treat September like January: a time for huge overhauls. Instead of setting a zillion goals focus on small, manageable habits. Maybe it’s ten minutes of morning movement, packing a balanced lunch or scheduling one no-meeting afternoon per week.

3. Recreate Summer Moments

Just because summer is winding down doesn’t mean joy has to. Bring little pieces of summer into fall: an outdoor lunch break, an evening walk or even listening to that playlist you had on repeat in July. These rituals help soften the abrupt seasonal shift.

4. Prioritize Rest

The change in daylight can throw off sleep patterns. Stick to consistent bedtimes, limit screen time before bed and treat rest as a non-negotiable.

5. Reset with Intention

Take 30 minutes to look at your calendar for the next few months. Identify key priorities, block off time for deep work and add in personal commitments too. A proactive reset makes the chaos feel more manageable.

6. Don’t Forget Connection

Stress feels heavier when you carry it alone. Check in with colleagues, grab a coffee with a friend or talk about how you’re feeling. Often, others are battling the September Scaries too, and sharing the load makes it lighter.

Turning September Into a Fresh Start

Yes, September can be stressful… but it can also be energizing. Think of it as a natural reset point. With the right strategies, you can turn the September Scaries into September Strengths: a chance to recommit to healthy routines, strengthen work-life balance and approach the season with clarity instead of dread.

So if you feel that familiar knot in your stomach, take a deep breath. You’ve got the tools to make fall your most balanced season yet.

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Elizabeth Eldridge is a Psychological Health & Safety Consultant based in southern New Brunswick, Canada. In addition to keynote speaking and corporate training on mental health in the workplace, she supports organizations across the country on the adoption of Canada's best practice guidelines on psychological health and safety management. She is the Founder & President of Arpeggio Health Services which provides standardized education programs like Mental Health First Aid, The Working Mind, QPR Suicide Prevention and more.

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