When September Feels Overwhelming

September often brings a noticeable change in pace. Schools are back in session, college students are settling into new routines, and daily life may suddenly feel busier than it did during the summer.

For some people, this time of year feels refreshing. For others, the change can bring uncertainty or anxiety. Even when you are looking forward to a new semester, it can still take time to get used to a different schedule, unfamiliar people, or new expectations.

Why Transitions Can Feel Stressful

New situations often come with unanswered questions. 

At the beginning of a school year, students may still be figuring out what their classes are like and what their schedules will require. College students may be adjusting to a new environment or spending more time away from home. September can also affect adults. Work may become busier, family schedules may shift, and the slower rhythm of summer may change quickly.

Research suggests that uncertainty can play an important role in anxiety (Carleton, 2016). When we do not know what to expect, the mind may spend more time thinking about possible outcomes.

School transitions can also affect emotional well-being while students become familiar with new environments and expectations (Evans et al., 2018).

Feeling unsettled during this period can simply be part of adjusting to something new.

Expectations at the Beginning of the Year

A new school year can come with hopes about how the next few months will go. You may want to feel more organized than you did last year or hope that a new routine will feel easier. Sometimes, though, it takes a few weeks to learn what actually works.

Schedules may need to change. Assignments may take more time than expected. It may also take a while to feel comfortable in a new class or social environment.

Rather than knowing immediately how the semester will go, you may gradually get a clearer sense of what you need as the routine becomes more familiar.

When Your Mind Moves Into the Future

Anxiety can sometimes pull attention toward questions that cannot be answered yet. You may wonder how difficult a class will become or whether you will eventually feel comfortable in a new environment. Parents may also find themselves wondering how their child will adjust over the next few months.

It is understandable to think ahead. At the same time, some answers only become available with experience.

Mindfulness can be helpful in these moments because it brings attention back to what is happening now.

Using Mindfulness During a Transition

Mindfulness involves noticing the present moment without immediately judging what you are experiencing. If you notice that your mind is spending a lot of time thinking about the rest of the semester, you might gently bring your attention back to something happening around you. This could be your breathing, the sensation of walking, or the sounds you notice during your commute.

Research has found that mindfulness meditation programs may help reduce anxiety and psychological distress (Goyal et al., 2014).

The goal is not to stop anxious thoughts. It is simply to notice them and give yourself another place to direct your attention.

Making Room for Different Feelings

A new beginning can bring more than one emotion. Someone may feel excited about college and still miss home. Returning to school may feel familiar while also bringing more stress.

DBT often emphasizes that experiences that seem opposite can exist together. You do not need to decide that a transition is completely positive or completely difficult.

Your feelings about it may also change as time goes on.

Giving Yourself Time to Settle In

New routines can take energy. Sleep schedules may change, days may become more structured, and there may be more social or academic demands than there were during the summer.

Some people feel comfortable quickly, while others take longer to settle in. There is no single timeline for adjusting to a new school year.

If September feels different from what you expected, it may help to allow some time for the routine to become more familiar.

When You Might Want More Support

Additional support may be useful when anxiety begins to make everyday life significantly more difficult. You may notice changes in sleep, difficulty attending school, frequent worry, or trouble concentrating on everyday responsibilities.

Therapy can offer a place to explore what you are experiencing and learn skills for managing anxiety during periods of change.

We Are Here to Help

If you or your teen are having a difficult time adjusting to the new school year or another life transition, our therapists are here to support you.

At Eastside DBT NYC, we work with teens, adults, parents, and families to develop practical skills for managing emotions and navigating stressful periods.

Feel free to reach out to schedule a consultation or learn more about our services.

References

Carleton, R. N. (2016). Into the unknown: A review and synthesis of contemporary models

involving uncertainty. Journal of Anxiety Disorders, 39, 30–43.

Evans, D., Borriello, G. A., & Field, A. P. (2018). A review of the academic and psychological

impact of the transition to secondary education. Frontiers in Psychology, 9, 1482.

Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological

stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine,

174(3), 357–368.