Embracing the Shift: Navigating the Emotional and Physical Transition from Summer to Fall

By Mary Keogh, Registered Psychotherapist

From the desk of Mary Keogh, Registered Psychotherapist at the Adelaide Clinic

I've heard it said that September feels like the true New Year. The air starts turning crisper, the light changes, and a sudden urge to buy fresh notebooks and fix our sleep schedules takes over. If you are feeling a mix of dread and excitement about the shift back to school, work, and routines, you are not alone. 

Why September can feel heavy 

Summer gives us space. Even if you worked all summer, the pace usually feels a bit looser. Then September hits like a wall. 

• The Shift: We move from freedom to strict clocks.
• The Pressure: New grades, new projects, and high expectations.
• The Body Shock: Waking up in the mornings that start to get darker is hard.

Your nervous system notices this change. It is normal to feel tired or cranky or a little out of sorts as your body tries to catch up. 

Drop the Fantasy of Perfection 

We often treat September like a magic clean slate. We plan to wake up at 5:00 AM, drink green juice, meditate, and pack gourmet lunches Every.Single.Day. 

• Let it go: That rigid plan usually breaks by Wednesday.
• Aim for messy progress: A good enough routine beats a perfect routine you quit in ten days.
• Leave blank space: Do not fill every single evening. Rest is part of the plan. You are human and not a robot.

Tiny Steps to Ease the Transition 

You do not have to fix or change your entire life overnight. Try these small, kind shifts instead: 

• Shift bedtimes by fifteen minutes: Move your sleep time back slowly. Do not force a massive jump all at once.
• Pick one anchor habit: Choose a single thing to ground your morning, like drinking a glass of water before looking at your phone, or 5 minutes of stretches before getting into your day.
• Do a brain dump: Write down every task, worry, and chore spinning in your head. Getting it on paper lowers the panic and stops the overthinking from taking up space inside you.
• Expect some bumps: The first two weeks always feel clunky. Give yourself permission to feel clumsy at your new schedule; change is hard, but practice makes perfect.

Allow yourself to be human 

If you cry in your car on day three, or if you eat cereal for dinner twice in a row, you are doing fine. Transitions take time. You are a living person, not a machine. Treat yourself the way you treat a good friend who is tired and trying their best. 

Take a deep breath. You survived last September, and you will navigate this one, too. One small step at a time. 

Good luck! 

Want to know more about how Psychotherapy can assist you?   

If any of what I have said in this blog resonates with you, please know that you’re not alone, and it’s okay to ask for support. If you have been thinking about therapy or are simply looking for a safe place to talk and be heard, I would welcome the opportunity to support you. I am here.   

About the Author  

Mary Keogh is a Registered Psychotherapist who practices at the Adelaide Health Clinic. She sees individuals aged 18 and older in her practice. Mary specializes in helping individuals manage stress, anxiety, emotional challenges, complicated relationships (romantic, workplace, friendships or family of origin), grief and difficult life transitions. 

Want to know how therapy can support your mental well-being?  

Book a 15-minute complimentary consultation with Mary Keogh and start the conversation on how she can support you today.