September Reset: Why Getting Back Into a Routine Can Feel Overwhelming
How to Reset Your Mind, Body and Soul after the Summer
September often feels like a fresh start. Summer comes to an end, children return to school, work routines become busier, and calendars quickly begin filling up. As a black female therapist providing psychotherapy in New York, this is usually the time when I see my clients get the most overwhelmed.
If you’re feeling exhausted, scattered, or emotionally stretched as September begins, you’re not alone. A “reset” doesn’t always mean doing more. Sometimes, it means slowing down enough to recognize what you actually need.
Why September Can Feel Overwhelming
Transitions can be challenging for our minds and bodies. Moving from the slower pace of summer to a structured schedule can suddenly increase your responsibilities.
For mothers and caregivers, September may mean coordinating school schedules, extracurricular activities, appointments, meals, work, and household responsibilities. At the same time, you may be trying to maintain relationships, care for aging parents, and find time for yourself. The result can be mental overload.
You may notice yourself becoming more irritable, anxious, forgetful, tired, or emotionally drained. You might have difficulty sleeping or feel like you are constantly thinking about what needs to happen next. These experiences don't necessarily mean something is wrong with you. Sometimes, they signal that your current pace is asking more of you than you have the capacity to give.
A Reset Doesn't Have to Mean Starting Over
When life feels overwhelming, it can be tempting to create an ambitious list of everything you want to change. But trying to completely reinvent your routine can create even more pressure. Instead, consider a gentle reset.
Ask yourself:
What is taking the most energy from me right now?
What can I simplify?
What can I delegate?
Where do I need a boundary?
What is one thing I can do for myself this week?
You don't have to fix everything at once. Choose one area that needs attention and start there.
Don't Forget Your Emotional Needs
September can also be a good time to check in with your emotional health. As a Black female therapist, I understand that many women are accustomed to being the dependable one—the person everyone calls when something needs to be handled. But constantly caring for others without making room for yourself can contribute to burnout and anxiety. Therapy can provide a space to step outside of your responsibilities and reconnect with yourself. In a therapeutic space, you can also learn grounding techniques to help manage your emotions.
For women looking for an Aetna therapist in NY, finding a provider who understands both your mental health needs and your lived experiences can make beginning therapy feel more comfortable. Therapy can be a place to explore anxiety, relationships, boundaries, trauma, and the emotional patterns that may be affecting your everyday life.
For those working through trauma, EMDR psychotherapy may also be an option to explore with a qualified therapist. EMDR can help clients process distressing experiences while developing greater emotional regulation and a sense of safety.
Give Yourself Permission to Reset
A September reset doesn't have to involve a new planner, a perfect morning routine, or accomplishing every goal you set for yourself.
Maybe your reset is going to bed earlier.
Maybe it's saying no without explaining yourself.
Maybe it's asking for help.
Maybe it's finally making the therapy appointment you've been thinking about.
And maybe your reset is simply acknowledging, “I am overwhelmed, and I need support.”
There is no prize for carrying everything alone. Sometimes, the most meaningful reset begins when we stop pushing through and start listening to ourselves.
Final Thoughts
A reset doesn’t mean you have to become a new version of yourself overnight. Sometimes, resetting means giving yourself permission to pause, reassess, and acknowledge that what worked before may no longer work for you.
As you move into this new season, remember that you don’t have to carry everything alone. You are allowed to ask for help, create boundaries, rest without guilt, and make space for yourself.
This September, don’t just make a plan for everything you need to accomplish. Make a plan for how you want to feel while living your life.
About the author: Kezzia Quintyne-Hilaire is a black female trauma therapist and author of My Self-Love Journal. She uses her expertise in trauma-healing techniques to deliver tailored therapy to enhance the lives of women in New York City. As a woman of color, she is dedicated to offering culturally appropriate therapy and ensuring a safe and inclusive environment for women to embark on their healing journey. The practice accepts Aetna and UnitedHealthcare insurance.
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