It’s Not Just You. Fall Feels… A Lot
The summer slowdown is over. Suddenly, your calendar is full, your inbox is overflowing, and there’s a weird pressure in the air to “get it together.” Welcome to the September Scaries—that uniquely stressful blend of back-to-school energy, shorter days, and the sudden expectation to become a more productive version of yourself.
Think of it as the Sunday Scaries, but stretched across a whole season.
While fall brings cozy vibes and crisp air, it can also spark mood changes, increased anxiety, and a sense of emotional whiplash. These feelings can be linked to seasonal affective disorder (SAD)—a mood disorder triggered by changes in daylight and routine. If you’ve been feeling off, you’re not imagining it, and you’re not alone.
Transitioning into fall doesn’t have to feel overwhelming—reach out today and reclaim your calm.
What Are the “September Scaries”?
The September Scaries describe the stress and anxiety that sneak in with the shift from summer to fall. They often include:
- Pressure to refocus after a relaxed summer
- Anxiety around returning to school, work, or routines
- Discomfort triggered by shorter days and colder weather
- Dread about the upcoming holiday season
- Heightened comparison on social media (“Everyone else has it together”)
While not a clinical diagnosis, this seasonal stress can reflect deeper issues like depressive symptoms, low-grade seasonal anxiety, or even the early signs of SAD.
People with a history of anxiety, depression, or mood disorders may be especially sensitive to this time of year. Risk factors also include family history, geographic location, and prior episodes of seasonal depression.
Why September Hits So Hard
We tend to underestimate how much the back-to-school season impacts us—even if we’re not students anymore.
- Routine Shock: After summer’s flexibility, jumping back into strict schedules can feel like whiplash. Your body and brain need time to adjust.
- Productivity Pressure: September carries “fresh start” energy, but not always in a helpful way. You may feel like you should be doing more, better, faster.
- Social Comparison: Back-to-school photos, fresh planners, and career goals flood your feed. It can trigger insecurity or the sense that you’re behind.
- Environmental Shifts: The days get shorter. The light changes. These subtle shifts can affect your mood, energy, and even sleep. Changes in light exposure can disrupt serotonin activity, which is linked to major depressive disorder and the seasonal pattern of mood changes.
All of these elements can contribute to a spike in low-grade anxiety, irritability, or emotional fatigue—and that’s before we even get to October.
Signs You Might Be Experiencing September Scaries
If you’re not sure whether you’re just tired or navigating something deeper, here are a few signs to watch for:
- Feeling restless or agitated without a clear reason
- Trouble concentrating, difficulty concentrating, or increased brain fog
- A dip in motivation or mood as the seasons shift
- Racing thoughts about productivity, routines, or goals
- That familiar “I should be doing more” feeling
- Sleep changes or increased exhaustion
- Emotional outbursts over small things (hello, spilled coffee meltdown)
Negative thoughts and disruptions to daily life are also common during seasonal anxiety.
Therapy Helps You Regulate the Mental Health Transition
The good news? Seasonal anxiety doesn’t have to take over your fall. Therapy is a proven tool to help you regulate the emotional transition—and reconnect with your mental health before it spirals.
5 Ways Therapy Supports You During This Shift:
1. Normalize the Transition
Therapists help validate your experience. You’re not overreacting or being dramatic—your reaction is real and common.
2. Reframe the Pressure
Therapy helps you identify the sources of internal and external pressure—and decide which ones are worth your energy.
3. Rebuild Routine with Intention
Rather than rigid goal-setting, your therapist can help you create sustainable, supportive routines that work with your energy—not against it.
4. Address What’s Underneath
Seasonal change can stir up grief, stress, or unresolved emotions. Therapy helps you explore and process those deeper layers.
5. Support Self-Care That Actually Helps
Fall self-care might mean better sleep, grounding practices, journaling, or even light therapy. Your therapist can help you figure out what you need most.
If Fall Feels Heavy, You’re Not Alone
You don’t need to be falling apart to seek support. Sometimes, feeling “off” is enough of a reason to talk to someone. Therapy doesn’t just treat crisis—it supports transitions, too.
Seasonal affective disorder is a common disorder that can affect anyone, especially those with a family history of depression, bipolar disorder, or other mental disorders. SAD often begins in young adulthood, and certain risk factors—such as age, gender, family history, and geographic location—make it more likely SAD occurs.
Whether you’re a student adjusting to school, a parent juggling new routines, or a professional staring down Q4 goals with a clenched jaw—your stress is valid. And your mental health deserves attention year-round.
You Don’t Have to Power Through September Alone
The September Scaries are real. But so is your ability to move through them with support.
You don’t have to optimize your productivity, reinvent yourself, or pretend fall is your favorite season. You just need space to breathe, reflect, and feel whatever’s coming up—and therapy is a great place to start.
Core Therapy offers compassionate, personalized support to help you manage seasonal anxiety, life transitions, and everything in between. If fall feels overwhelming, we’re here to help. Reach out today.