The Back-to-School Effect: Why This Time of Year Can Feel Overwhelming

For many, September represents a fresh start—children return to school, workplaces shift gears after summer, and routines become more structured. Yet this change often comes with hidden challenges. The “back-to-school effect” can bring back-to-school stress, not only for children but for adults as well. From disrupted routines to financial strain, it’s no wonder that many experience what could be called September anxiety.

In this blog, I’ll explore why this time of year can feel overwhelming, the signs you might be experiencing stress during the school season, and ways to support your wellbeing through these transitions.

Autumn is here

Why September Brings Back-to-School Stress

Even if you don’t have school-aged children, the return-to-routine atmosphere of September can trigger unease. Common reasons include:

Routine disruptions: After summer’s slower rhythm, suddenly adapting to strict timetables can heighten stress during school season.

Social pressures: Parents may feel judged for how well-prepared their children are, while others compare themselves to colleagues or friends who seem to have everything “together.”

Financial concerns: The cost of uniforms, activities, or even commuting again can add financial strain.

Unresolved memories: For some, school was a difficult time, and those memories can resurface each September, creating an emotional echo of the past.

This cocktail of pressures can easily tip into managing overwhelm and heightened anxiety.

Signs of the Adult Back-to-School Effect

The back-to-school season can affect adults just as much as children. You may notice:

·       Rising anxiety about balancing work, home, and personal commitments.

·       Irritability or tension within your household.

·       A sense of lost freedom after summer’s lighter pace.

·       Feelings of inadequacy or of being “behind” compared to others.

If these sound familiar, you’re not alone. Many adults experience what could be called the adult back-to-school effect—and recognising it is the first step toward change.

How to Manage September Anxiety and Overwhelm

Here are some simple yet powerful strategies to support yourself:

1. Build Gentle Routines

Ease into structure rather than jumping into strict schedules. For example, establish consistent sleep times or prepare meals in advance to reduce decision fatigue.

2. Challenge Comparisons

Social media often highlights curated “perfect” family and work lives. Remember: what you see isn’t the full picture. Focusing on what works for you helps reduce

September anxiety.

3. Create Space for Yourself

Even 10 minutes of journaling, deep breathing, or a short walk can make a difference. These small acts of self-care help when managing overwhelm.

4. Honour Past Feelings

If school brought up difficult emotions for you, acknowledge these without judgement. Old wounds may resurface, but they don’t have to control your present.

5. Seek Professional Support

Sometimes, therapy for life transitions can be incredibly helpful. Speaking to a professional can provide a safe space to explore stress triggers and develop long-term coping strategies.

When Therapy Can Help

If the back-to-school season consistently leaves you feeling drained, anxious, or inadequate, therapy offers an opportunity to understand why this period affects you so strongly. Together, we can explore your experiences, process past associations, and find ways of coping with seasonal change more effectively.

I offer compassionate, one-to-one therapy for adults navigating transitions and life’s pressures. If you’d like support with back-to-school stress or any other challenges, I’d be glad to help.

📍 Learn more or book a session at jbeckmancounselling.com