September Reset: Finding Balance as the Seasons Change

September has a funny way of sneaking up on us. One minute we’re squeezing the last bit of summer sunshine into our days, and the next, we’re knee-deep in school runs, new routines, and the first whispers of autumn in the air.

This time of year can feel like a mini New Year. The pace picks up, and suddenly there’s a pressure to be organised, productive, and “back on track.” But here’s the truth: you don’t have to run yourself ragged to feel ready for the months ahead.

The September Shift

When the seasons change, our bodies and minds shift too. The lighter evenings fade, our energy can dip, and the rush of “new starts” can trigger stress or overwhelm. If you’ve been feeling:

• Scattered or stuck in overthinking

• Pulled in a million directions

• A bit “meh” (technical term!) about your wellbeing goals

…then you’re not alone. September is a perfect time to pause, breathe, and reset.

Simple Ways to Ground Yourself This Month

Here are three quick and practical ways to nurture your mind as we move into autumn:

1. Micro-moments of calm – Instead of waiting for the perfect 30 minutes of meditation that never comes, take 3 deep breaths before your next task, or enjoy a mindful cup of tea without your phone. Tiny resets count.

2. Check your “shoulds” – Notice how often you tell yourself, “I should be doing…”. Swap that word for “I choose to” or “I get to”. The language we use changes how heavy or light a task feels.

3. Anchor into nature – September is rich with sensory grounding. Crunchy leaves, cooler air, shifting colours. Even a short walk can help calm racing thoughts and reconnect you with the present moment.

A Season for Self-Care, Not Self-Criticism

This month doesn’t have to be about hustling harder. Instead, it can be about choosing balance, protecting your energy, and finding ways to feel steady no matter what life throws at you.

At Nurse Your Mind, I support people who are ready to shift from burnout, fear, or overwhelm into clarity and connection. September is the perfect time to start that journey — gently, steadily, and without the pressure to “fix it all overnight.”

✨ Here’s your reminder: you don’t need a total life overhaul. Sometimes the smallest steps create the biggest changes.

I’ve also included 4 CBT exercises to try this September.

We’ve all been there: one thought snowballs into another until suddenly you’re convinced you’re failing at everything. A thought record helps break the cycle.

Try this:

• Write down the triggering thought (“I’ll never get everything done”).

• Rate how strongly you believe it (0–100%).

• Challenge it: “What evidence do I have for this? Against this?”

• Reframe: “I’ve handled busy times before. I can prioritise and take it step by step.”

• Re-rate your belief.

👉 This exercise isn’t about pretending everything’s fine. It’s about reminding your brain to zoom out and see the bigger picture.

2. The Worry Window: Park It, Don’t Carry It

When your brain feels like a 24/7 worry machine, CBT suggests giving those worries a home — but only for a set time.

Try this:

• Choose a 15-minute slot in your day (e.g., 7pm). That’s your “worry window.”

• When a worry pops up during the day, jot it down and say, “I’ll think about this at 7pm.”

• At 7pm, read through your list. Decide which worries are problems you can act on, and which are just noise.

👉 Often, you’ll find many worries lose their power by the time you revisit them.

3. Behavioural Experiment: Test Your Fears

Our minds are brilliant at telling scary stories that aren’t always true. A behavioural experiment helps you test those fears.

Try this:

• Identify the fear (“If I say no to that extra task, people will think I’m lazy.”).

• Create an experiment (Say no politely, then observe the reaction).

• Record the outcome (They respected my boundary — no judgement!).

👉 Each experiment chips away at anxious predictions and builds evidence that you can cope.

4. September Affirmation Swap

Instead of heavy “shoulds,” try compassionate statements:

• Swap “I should have it all together” → “It’s okay to take one step at a time.”

• Swap “I’m failing” → “I’m learning new ways to cope.”

These small reframes train your inner voice to be a coach, not a critic.

Final Note: Small Steps, Big Shifts

September doesn’t have to be about hustling harder. It can be about checking in with yourself, noticing your thought patterns, and choosing tools that bring balance.

At Nurse Your Mind, I support people in turning fear and overwhelm into clarity and connection, not with pressure, but with practical, gentle steps forward.

✨ This season, give yourself permission to reset, one thought, one breath, one step at a time.