And just like that, the slow, hot days of summer are on their way out, and we’re inundated with back-to-school shopping ads, first semester payments, fall clothing collection drops, and September schedules filling up.
You may be holding your breath just reading this opening line...so let’s start with some ease: take a big inhale, followed by a LONG exhale together. A reminder: you can prepare your system for this transition! And we are here to support you with tips and suggestions to care for yourself as we enter fall.
Before we get to what will make the stress and anxiety better, we think you should know about something called anticipatory anxiety. In a nutshell, it’s the anxiety about the anxiety that’s about to ensue.
Understanding Anticipatory Anxiety
Anticipatory anxiety is the feeling of dread or apprehension about future events. It’s that gnawing sensation in your gut that something big is coming, and you’re not quite ready for it. We can lessen the impact of anxiety by acknowledging that these feelings are normal. Transitions, especially seasonal ones, can be challenging because they often bring significant changes to our routines and expectations.
So, what do we suggest to help support you?
Naming to Tame the Transition
The “naming to tame” tool is a practice we use in therapy to help manage emotions and difficult thoughts associated with our human experiences. You can start by recognizing that transitions can be tough, and it’s okay to feel a mix of emotions—some bitter, some sweet. Acknowledging the anxiety may help reduce its intensity, allowing you to move on to the next steps in managing it.
Naming and validating can sound like:
“I am feeling stressed right now; I don’t like it, and it makes sense.”
“I am feeling anxious about the changes coming, and it’s okay.”
“I am feeling sad that summer is ending; it makes sense.”
Start by Laying Out a Routine
You may have to reconsider binging on Love is Blind and the many group chats analyzing the couples’ intentions and shift the focus to establishing a routine. A consistent daily routine provides stability and reduces stress. Try to wake up and go to bed at the same time each day, plan meals, and schedule regular exercise or relaxation time. Take it slow—don’t start them all at once—and stack them with other practices already part of your routine.
For those with children, align the routine with the school day at least a week before school begins to make the transition easier. Routine is your friend here!
S.M.A.R.T. Goals
If you haven’t heard of S.M.A.R.T. goals, your life is about to change! S.M.A.R.T. goals refer to setting specific, measurable, achievable, relevant, and time-bound goals. Setting achievable goals (key: realistic and specific) for September can give you direction and purpose. Whether they are related to work, school, or personal life, having a list of goals can make the transition smoother.
If you take anything away from this blog, let it be this: be compassionate when setting goals, be flexible, and most importantly, break tasks into smaller, manageable steps. This reduces feelings of being overwhelmed and makes progress more visible.
Your Environment is an Extension of You
Ever notice how a messy room can make you feel mentally cluttered too? Use this time to declutter and make space for the new season. An organized space can reduce mental clutter and make it easier to focus. Spend some time organizing your work or living space as you prepare for the months ahead.
If you’re returning to school or work, take some time to organize your materials, set up your workspace, and plan your schedule to ease the transition.
You Need Connection!
Remember, you're a relational being. As humans, we need connection to regulate and soothe our nervous systems. We need to feel heard and seen; it helps reduce our anxiety. Many people experience similar feelings during transitions. Connect with friends, family, or support groups to share your feelings and gain different perspectives. Sometimes just talking about your worries can make them seem more manageable.
Compassion, Compassion, Compassion
Say it louder for the people in the back!
Make compassion a practice in many forms: in the way you speak to your anxiety, in the way you schedule empty spaces in your calendar, in the way you choose to move your body to reduce stress and manage cortisol, and in the expectations and goals you set for yourself.
Journal Prompts for Reflection
Now that we've covered the essentials, let’s talk about reflection. Here are some journal prompts to help you care for yourself during this transition:
What are the specific aspects of the upcoming transition that make me anxious?
What are three positive outcomes I can envision from this change?
How can I incorporate self-care into my daily routine during this transition?
Spend a few minutes each day reflecting on these prompts to gain insight and clarity.
Before You Go…
A kind reminder that we’re here to support you. Therapy is a non-judgmental space that can help you plan for the transition and provide support for the difficulties that arise. Various therapy modalities, including mindfulness-based cognitive-behavioral techniques, somatic therapy, and solution-focused approaches, can provide clarity and reduce anxiety. Get matched with a wonderful therapist on our team here.
