The September Scaries: When Excitement and Anxiety Show Up at the Same Time

By Tracey Ropp & Erin House

September can feel like a fresh start. 

New routines. New classes. New schedules. New opportunities. Maybe a new school, a new job, or simply the return to a familiar rhythm after a more relaxed summer. 

And yet, alongside the excitement, you may notice something else. 

A little dread. A sense of uneasiness. Sadness that summer is winding down. Worry about everything that needs to get done. Maybe even a feeling of, How am I going to manage all of this?

If that sounds familiar, you may be experiencing what has sometimes been called the “September scaries.”

Much like the “Sunday scaries,” when the end of the weekend brings some unease about the week ahead, the September scaries can describe the mixed feelings that arise as summer comes to an end and the busier routines of fall begin. 

And here's something important to remember: you don't have to feel only one thing at a time.

You can be excited about what September holds and still feel anxious about it. You can look forward to returning to school while also missing the freedom of summer. You can feel proud of your child as they take their next step while also feeling a little emotional about how quickly they're growing up. 

Sometimes, several of these feelings can exist together. 

That's okay. 

When a fresh start also feels like a lot

September is a transition, even when it's a positive one. 

The slower pace of summer may give way to fuller calendars, earlier mornings, increased traffic, more commitments, and less flexibility. We're adjusting not only our schedules, but often our expectations, routines, and ways of managing our time and energy. 

For students, September may mean new teachers, courses, classmates, expectations, or environments. A student moving into high school or beginning post-secondary studies may be navigating a particularly significant transition. For some, that may also include moving away from home for the first time. 

Educators are returning to the bustle of another school year. Parents and caregivers may be adjusting to earlier mornings, homework, activities, and a fuller family schedule. Adults without school-aged children may also notice the shift as workplaces, appointments, traffic, and community activities become busier again. 

In our work with clients, we often see how transitions can create a combination of excitement, uncertainty, anticipation, sadness, and stress. 

Sometimes we expect ourselves to feel happy about a new beginning because it's something we've been looking forward to. But positive change can still require adjustment. 

And adjustment takes energy. 

You can miss what is ending while looking forward to what comes next

We often talk about September as a beginning. 

But every beginning also means something else is ending. 

The long summer evenings. Slower mornings. Time outside. Vacations. Spontaneous plans. A less structured schedule. Perhaps a season of life that you really enjoyed. 

It's possible to be ready for September and still be sad to say goodbye to summer. 

There may be other endings, too. 

A young person starting high school is leaving one stage of their education behind. Someone beginning post-secondary studies may be leaving home or taking on a new level of independence. A parent may be adjusting to a child becoming more independent. An educator may be saying goodbye to one group of students and preparing to welcome another. 

Sometimes we don't realize how much emotional energy these transitions require until we're in the middle of them. 

So rather than asking yourself, Why am I feeling this way? I should be excited, it may be more helpful to recognize that mixed feelings are part of many transitions. 

You don't have to choose between being excited and being nervous. You can be both. 

Instead of trying to feel ready, try making September manageable

When we're facing a lot of uncertainty, it's easy to start thinking about everything at once. 

What if this year is really difficult?

How am I going to keep up?

What if I don't make friends?

How will I manage everything on my schedule?

What if I can't handle the workload?

In our work with clients, we often see how quickly a transition can turn into a mental list of everything that might go wrong. September can be particularly good at triggering this kind of future-focused thinking. 

Instead of trying to solve the entire fall before it begins, try shifting your attention to what would make the next week a little more manageable. 

Here are three places to start. 

1. Re-establish the routines that help you feel steady

When our schedules change, the basics can be surprisingly helpful. 

Sleep, regular meals, movement, time outside, and opportunities to rest may not feel particularly exciting, but they can provide some stability when other parts of life are changing. 

If summer has meant later nights and slower mornings, for example, you might gradually work toward a more consistent sleep and wake schedule. 

Rather than trying to overhaul everything at once, consider: 

• What time do I realistically need to get up? 

• What would help me wind down at night? 

• When will I eat during the day? 

• Where can I build in some movement? 

• When will I have time to rest? 

• Which parts of my summer routine would I like to keep? 

And remember: a routine doesn't have to be perfect to be useful.

The goal isn't to create an ideal schedule. It's to create enough consistency that you don't have to make every decision from scratch. 

2. Give yourself something to look forward to

When we're focused on everything that's changing, it's easy for September to become a long list of responsibilities. 

School. Work. Appointments. Homework. Lunches. Traffic. Activities. Deadlines. 

But September doesn't have to be only about getting things done. 

Look for small pockets of enjoyment that you can intentionally carry into the new season. 

Maybe it's a weekly coffee with a friend, a walk after work, a favourite meal on Friday night, a book you're looking forward to reading, a weekend outing, a creative activity, or simply watching your favourite show before bed. 

These things don't have to be elaborate. In fact, smaller things may be easier to maintain when life gets busy. 

One question we sometimes encourage clients to consider is: 

“What is something I can look forward to this week?”

Not this month. 

Not at the end of the semester. 

This week.

Having something enjoyable on the horizon can create a little positive anticipation and remind us that a busy season can still contain moments that feel like our own. 

3. Try micro-planning instead of planning your whole life

One of the biggest challenges during a transition is the sheer number of details competing for our attention. 

There are things to remember, things to schedule, things to buy, places to be, deadlines to meet, and decisions to make. 

Trying to hold all of that information in our heads can be exhausting. 

This is where micro-planning can help. 

Instead of planning the entire month or semester, start with one week. 

Take a few minutes at the beginning of the week to look at what's coming up. You might note your fixed commitments, deadlines, appointments, errands, and one or two things you want to make time for. 

You don't need to account for every minute. 

The purpose is simply to get important information out of your head and somewhere you can see it. 

This can be particularly helpful during a transition because you're simultaneously learning or re-learning routines. Once things become more familiar, you may find that you need less planning to keep track of them. 

You don't have to prepare for everything

When we're anxious about a transition, it's tempting to try to anticipate every possible problem. But preparation isn't about predicting everything that could go wrong. It's about giving yourself a few anchors. 

You might ask: 

• What do I already know? 

• What is still uncertain? 

• What can I prepare for? 

• What can wait until I have more information? 

• Who could I ask for help if I need it? 

• What is one thing I can do today? 

For a student beginning a new school or moving into post-secondary education, preparation might mean finding a classroom, checking a schedule, planning transportation, or figuring out where to get help. 

For a parent or caregiver, it might mean establishing a morning routine or deciding how you'll handle busy evenings. 

For an educator, it might mean identifying the priorities that truly need attention during the first week rather than expecting everything to be perfectly organized immediately. 

Preparation can create structure without requiring certainty. We can prepare for a transition without knowing exactly how it will unfold. 

When it might be time for some extra support

Some worry, sadness, or stress during a transition is understandable. 

But it's also worth paying attention to how you're doing over time. If your stress or anxiety is becoming difficult to manage, interfering with your daily life, or making it hard to function in the ways you normally would, it may be worth reaching out for additional support. 

You don't have to wait until things feel completely unmanageable. Sometimes having someone listen, help you sort through what's happening, and work with you to identify practical strategies can make a transition feel more manageable. 

You don't have to figure out the entire fall in September

September can be exciting. It can also be uncomfortable. It can feel hopeful and overwhelming, energizing and exhausting, familiar and completely new. You may be ready for what comes next while still missing what came before. Rather than judging those mixed feelings, consider making some room for them. 

Then come back to the basics: 

Take care of your body.
Find small things to look forward to.
Plan one week at a time.
Ask for support when you need it.

You don't have to figure out the entire fall in September. 

You only need to begin. 

And if you're navigating a significant transition yourself, or supporting someone else through one, you don't have to do it alone. 

Looking for support?

In our work with clients, we help people make sense of what's feeling difficult, identify what is within their control, and develop practical ways to navigate change, overwhelm, organization, focus, and everyday demands. 

Whether you're a student, parent or caregiver, educator, or adult navigating your own transition, counselling can provide a space to slow things down, sort through what's happening, and consider what might help. 

If you'd like individual support, we invite you to learn more about our counselling and psychotherapy services and connect with us through our private practices. 

September doesn't have to be perfect. It just needs to become manageable, one step at a time. 

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The ideas shared in this post are intended for general educational, informational, and reflective purposes. Every person's circumstances are unique, and this content is not intended to replace individualized professional advice, psychotherapy, counselling, psychological assessment, medical care, or other professional services. Reading our blog does not establish a psychotherapist-client relationship with Erin House or Tracey Ropp. 

If you are seeking individualized support, we encourage you to consult an appropriate qualified professional. If you live in Ontario and are interested in learning more about our independent psychotherapy practices, information about our services is available on our website.