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You may have heard that September helps us to forget summer. As autumn leaves fall off trees and the days grow shorter, summer becomes a distant memory and a cold, dreary winter feels imminent. These environmental changes combined with the beginning of the academic year and an increase in work stress result in a phenomenon called ‘Stresstember’.   

So, why is September stressful and what can we do to combat stress?  

Read on to discover 6 tips to survive Stresstember!  

What causes Stresstember?  

Stresstember, also referred to as ‘September Syndrome’ or ‘Autumn Anxiety’ derives from a combination of environmental, cultural and historical factors. We’ll take a look at some of the environmental contributors first!   

Environment: Sunlight   

The primary environmental factor is the reduction in sunlight and Vitamin D levels. For those struggling with Seasonal Affective Disorder (SAD), they may start to feel the first effects of this change in sunlight as early as September. Lack of exposure to sunlight can cause a decrease in serotonin levels (the happy hormone) and an increase in melatonin (the sleepy hormone). Reduced sunlight also means that you may be less inclined to leave the house, wake up early and partake in exercise. Furthermore, those who have experienced SAD before may start to experience anticipatory anxiety about getting it again. So, what about the cultural factors influencing stress in September? 

Culture: Urgency   

Culturally speaking, September is widely perceived as the month of change. As Alyssa Gelbard, founder and president of the Point Road Group claims “We all went to school and were brought up with the idea that September means change[1].” Regardless of whether we still attend school, university, or follow the academic calendar, the transition into Autumn feels like a new beginning.  

Additionally, since people often book time off in summer, employees experience September Guilt. Since work tasks pile up, people return back to work, and preparations are put in place for a new fiscal quarter, work stress ramps up. This leads to a sense of urgency and over-compensation in workplaces. Last but not least, what about the historical factors?  

Historical: Change  

Historically, September has been viewed as a pivotal month of change in the calendar. For instance, in Old England, September was Harvest Month and was the time to gather the harvest and prepare for the winter. Meanwhile, in China, the Moon Festival is held in September, also celebrating the harvest as China’s second largest festival.  

Understanding the environmental, cultural and historical associations of change during September makes it clear how Stresstember can affect us all. So, rather than just talking about it, what can we do about it?

Here are 6 tips to help those struggling with September stress:  

  1. Getting Organised & Listing Priorities 

Organising your life and listing priorities is vital as change occurs. Firstly, it’s important to develop regular routines. This might look like waking and sleeping at consistent times, planning 3 healthy meals a day or getting into a regular exercise routine. Secondly, it’s helpful to list your priorities. Why not get your notebook out and list the things that need doing from most to least important? Often, the reason we get ourselves into muddles of stress is because we’re confusing our priorities and not focusing on the right things at the right time.  

  1. Putting Finances in Order 

A lot of people put finances on the back burner when they’re stressed, perhaps throwing money around in an attempt to alleviate stress. Instead, to bring back a sense of control, it’s a good idea to look at your financial situation at the start of the month and plan your monthly budget.  

  1. Finding Ways to Relax  

Although you may be feeling guilty about indulging over summer, it’s important to engage in self-care. Whether it’s taking daily short walks, having a bath or practicing a few minutes of breathwork, it’s crucial to show yourself some compassion through self-care practices.  

  1. Quiet the Noise  

Noise begins to ramp up in September as the year’s expectations around work or academia begin to materialise. Although this can motivate some, for others it can feel like a tremendous burden. If this sounds like you, try quieting the noise out by muting or deleting social media apps, surrounding yourself with a positive and supportive social network and only saying ‘yes’ to obligations that you feel comfortable with.  

  1. Keep a Gratitude List 

In recent years the rave around practicing gratitude has become rampant, and justifiably so. So, why not try writing down 3 things you are grateful for every day? Research has shown that focusing on the things you are grateful for helps re-wire your brain to look at the world more positively. Therefore, being more grateful is a great way to tackle those September stresses! 

  1. Hope  

Maintaining a sense of hope is important in September. Charles Richard Snyder’s ‘Hope theory’ is helpful in allowing us to understand how goals, pathways (ways to achieve goals) and agency (believing you can attain goals) is fundamental to a hopeful mindset[2]. A combination of these three things will help us enter September with a sense of control, autonomy and optimism.  

Although September presents us with a number of stresses and challenges, there are a number of healthy and positive ways one can survive Stresstember. Most importantly, it’s vital to possess agency in a time and environment that feels unsettled.  

Support at One You 

Here at One You, our Health Coaches can help you figure out what’s important to you in life, re-discover your motivations, assist in maintaining a sense of hope and get you started on a regular exercise routine. The best thing is that it’s all completely free so if you’re looking to defeat Stresstember, sign up to our service using our self-referral form here: https://thrivetribe.typeform.com/to/YAENFT5v?typeform-source=oneyou-rbkc-westminster.org.uk  

[1] https://hermoney.com/connect/confessionals/feeling-september-stress-survive-stresstember/ 

[2] Snyder’s Hope Theory – Cultivating Aspiration in Your Life (mindtools.com) 

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