Progress, not perfection, is the real win.
#SuicidePreventionMonth reminds us that silence can cost lives — and conversation can save them. Start a conversation. Be the difference. Learn how at nami.org/suicidepreventionmonth.
A new week is a great time for a self check-in
Tomorrow, August 30, we recognize National Grief Awareness Day. Learn simple ways to raise awareness and offer support
Support, routine, and encouragement can turn back-to-school stress into confidence.
Got the September Scaries? Here's How to Kick the End-of-Summer Blues
Six expert-approved ways to shake off the September scaries.
Even when it’s still 90 degrees outside, something about seeing September on the calendar can feel like a big WOMP-WOMP deep down in your soul. Summer’s winding down, the good cherries are gone, and now it’s time to sharpen your pencils and get back to routine. How can the season of hot-weather frolicking be over already?
If you’re feeling an end-of-summer psychological sag (aka the September Scaries), you’re not the only one. “For many people, summertime has a nostalgic and emotional weight,” says Robert Duff, PhD, a clinical psychologist and host of the podcast Hardcore Self-Help. “It means time off from school, a chance to be a bit lazier. When fall comes, it feels like ‘go time’ is approaching and you have to get back on track with all your normal responsibilities, even if you haven’t actually strayed too far from them.” So although in reality you may have been trotting off to your grown-up job all summer, deep inside you is a kid who dreads going back to math homework. Here are a few practical tips to help both of you weather the transition.
Write Down Your Worries
Sit down with pad and paper and write out exactly what you’re worried about, Duff advises. “Who cares if the worries are rational or not?” he says. “Just write down whatever comes to mind.” Once you have your list, go down your worries, one by one, and ask yourself how valid each one really is. For instance, “All the good times are OVER!” Your rational brain knows that isn’t the case, but it can be helpful to see your irrational thought on paper, question it, and cross a big line through it. For the ones that are based in reality–say, you’re afraid the boss is going to crack down on goals now that everyone is back from vacation—ask yourself whether there are any concrete actions you can take to help. Could you schedule a one-on-one to catch up and talk about expectations?
Practice Self-Care
“If you’ve gotten somewhat lax with the good habits that normally keep you going, now is a great time for a tune-up,” Duff says. Get plenty of sleep (and observe good sleep hygiene; i.e., avoiding alcoholic nightcaps, reducing screen time before bed, keeping a consistent schedule). Eat nutritious foods. Hydrate. Make time for some movement, even if it’s just a walk. You’ll feel better mentally and physically and will be more equipped to meet any challenges that come your way.
Put a Mental Health Plan in Place
“Knowing that your mood tends to nosedive during this transition is super-valuable information,” says Duff, who suggests you take advantage of your motivation right now to put some plans in motion. Sign up for a class or exercise program that you’re looking forward to. Or if you’re not in therapy but you’ve been thinking about it, this is a good time to reach out to some therapists. Or just put a reminder in your calendar to do a mental health check-in with yourself in three weeks, Duff suggests. If you find yourself feeling low when your check-in rolls around, reach out to someone.
Look for the Positives
This doesn’t mean you need to force yourself to be psyched about fall, but—especially for those of us who are prone to black-and-white thinking—it’s worth asking yourself whether there could be any upsides to the change of seasons, says Amy Spencer, author of several books on cultivating happiness. “I try to look at all the angles of a situation, so when I feel the September Scaries, I think, All right, what’s good about the season that’s coming?” she says. “One of them is the idea of fall as a reset—you’re cracking open a figurative fresh notebook.” Or maybe you’re looking forward to the new fall coffee lineups (treat yourself to an apple pie toasted-almond harvest latte, or whatever floats your boat). Or maybe you’re secretly (or not so secretly) thrilled to send the kids back to school.
Take Time to Reevaluate
Appreciate the Moment
Do you need another reminder to be mindful of the present? Maybe not, but hear us out: Fall doesn't start until September 22 ... which is practically October. So instead of letting sadness about the changing seasons drown out the last days of summer, get outside and soak up the vibes.
Shorter days are coming…if you struggle with Seasonal Affective Disorder (SAD) now in the time to put small habits in place that can make a big difference later.
Back from vacation and feeling more stressed than refreshed? Check out a few ideas for ways to make the transition back to daily life easier.
If You Feel Guilty When You Take A Vacation, This Is For You
Even though you’ve booked that much-needed vacation, you may have second thoughts about actually taking the time off.
The act of taking time to unplug and relax could result in an immense amount of unavoidable guilt. For instance, you may fear the implications of being away from work or feel anxious about leaving family members for some time, said Erica Basso, a family and marriage therapist based in Los Angeles.
This is extremely common. Data published by the Pew Research Center in May 2023 found that nearly half ― 49% ― of workers surveyed say they don’t take their paid time off because they are worried they’ll fall behind at work. Other reasons the workers cited for not taking all of their PTO include feeling badly about colleagues taking on additional work and a fear they may lose their job.
The workplace isn’t the only reason people hold back from vacation: Those who are caregivers often find it challenging to leave loved ones who depend on them. Studies show caregivers often forego their own leisure in favor of assisting their loved one.
Either way, this impending feeling of guilt can be a barrier to people allowing themselves to have their own downtime. So, how do you tackle the guilt that may be weighing you down and finally enjoy your vacation? We asked therapists to find out.
Plan your vacation in advance
“Plan your trip ahead of time so you have time to prepare yourself emotionally and logistically for the vacation,” said Israa Nasir, a psychotherapist and founder of the Well.Guide.
Knowing your plans in advance provides a sense of control and time to deal with responsibilities you may be missing during your time off. For instance, if you feel guilty about being away from work, you could complete some of it beforehand and gain appropriate coverage to ease your anxiousness.
Focus on the health benefits
Taking time to rest and unplug from work can inspire productivity and prevent burnout, Basso said. Even though you may feel guilty about taking the time off, the break will help you feel refreshed and relaxed.
“Remember the positive effects of taking a vacation on your health. Understand that you’re doing something good for yourself,” said Colleen O’Grady, a therapist and author of “Dial Down the Drama” and ”Dial Up the Dream.”
Klaus Vedfelt via Getty Images
Don't let vacation guilt rob you of relaxation.
Think of it as a way to reconnect with yourself
When thinking about your vacation, embrace the opportunity to reconnect with yourself and enjoy new experiences. While work and other responsibilities may be an important aspect of your identity, take some time to focus on other activities you enjoy, Basso said.
“You have the space to remember who you are, what you enjoy, and what’s important to you,” said O’Grady.
Delegate tasks
If possible, try to delegate tasks to others during your time away if you are worried about work piling up.
“Remind yourself of people in your life who are willing to help you while you’re away and that you will come back more energized to complete your work,” Nasir said.
Set boundaries
Setting clear boundaries will help you draw the fine line between taking time off on vacation and other responsibilities. Tell your colleagues and family ahead of time that you will be going on a vacation, so they know that you will not be working.
You can also try writing an out-of-office autoresponder message in your email and creating custom greeting for your phone voicemail for those who are trying to reach you while you’re away.
