Why September Feels So Exhausting

You know that feeling when September rolls around and suddenly you’re more exhausted than you were in July, even though nothing particularly dramatic happened? You’re not losing your mind, and you’re definitely not alone. As a therapist, I see this pattern year after year – clients expressing in early fall, wondering why they feel like they’re wiped out.

“But nothing bad happened,” I hear, as if they try to justify their exhaustion with some sort of crisis. Can you relate? Here’s the thing: you do not need a dramatic life event to feel completely drained. Sometimes the most subtle shifts can knock us sideways, and the transition from summer’s slower pace to fall’s full-throttle energy is one of the biggest culprits.

The Science Behind September Exhaustion

Let’s talk about what is actually happening in your body and brain during this transition. Seasonal burnout isn’t just in your head – it’s a real physiological response to change, and your nervous system is working overtime trying to keep up.

First, there is the obvious stuff. The path to burnout recovery often begins with understanding why certain times of year feel more challenging. Your circadian rhythms are getting disrupted as daylight hours shift. Your body starts producing more melatonin earlier in the day, which can leave you feeling sluggish. Meanwhile, serotonin levels – your brain’s natural mood stabilizer – begin their seasonal decline.

But here is what most people don’t realize: it’s not just about the biological changes. Seasonal burnout affects many people during major yearly transitions, especially the summer-to-fall shift. Even if you don’t have kids, September carries this collective energy of “back to business.” The whole world seems to shift gears, and your nervous system picks up on that change whether you’re conscious of it or not.

For high-achieving parents, this transition hits particularly hard. You’ve spent the summer juggling work with kids home from school, managing different schedules, maybe squeezing in some vacation time. Just when you think you can catch your breath, September arrives with its own set of demands: new school routines, after-school activities, work projects that were put on hold, and the general sense that everyone expects you to hit the ground running.

And for those without kids? Don’t think you’re left out. You are dealing with the same biological shifts, plus the added pressure of watching everyone else seem to effortlessly transition into “fall mode” while you’re still trying to figure out why your energy feels completely depleted.

Common burnout symptoms during fall transitions include unexplained fatigue and difficulty concentrating. You might find yourself more irritable than usual, struggling with sleep patterns, or feeling overwhelmed by tasks that normally wouldn’t faze you. Managing burnout requires recognizing that your body and mind need different support during seasonal changes.

Evidence-Based Burnout Recovery Strategies for Your Nervous System

Here is where we get practical. Effective burnout recovery strategies focus on resetting your nervous system rather than pushing through exhaustion. I am going to give you two techniques that actually work – not because I read about them in some wellness blog, but because I’ve seen them help real people in real situations. Consider these springboard to recovery strategies versus cures.

1.    Movement That Doesn’t Feel Like Punishment

I won’t tell you to start a new workout routine in September – that’s probably the last thing one’s burned-out nervous system needs. Instead, think about movement as medicine. A 10-minute walk outside, some gentle stretching while your coffee brews, or even dancing badly to one song in your kitchen can help regulate your stress hormones.

The key is consistency over intensity – even when it is the last thing you want to do. Understanding burnout recovery stages helps normalize the ups and downs of healing from chronic stress, and movement is one of the most reliable ways to support your system through these fluctuations.

2.    The “Good Enough” Boundary

This one’s more psychological than physiological, but your nervous system will thank you. Give yourself permission to do things at 80% capacity for a few weeks. That perfectly organized morning routine? Maybe it’s just coffee and getting out the door on time. The elaborate dinner plans? Perhaps it’s takeout and calling it a win. Present eight points rather than ten at the next team meeting.

Many people experience holiday burnout even before the holidays officially begin, starting in early fall. Setting “good enough” boundaries now can prevent you from burning out completely before you even get to the actual busy season. Good enough for a season is not mediocre – it is vital for us to reset.

Managing Burnout During Life’s Natural Transitions

Here is what I want you to remember: transitions are inherently stressful, even when they’re positive or expected. Your nervous system doesn’t distinguish between “good” stress and “bad” stress – it just responds to change. Summer burnout can actually set you up for more exhaustion when routines resume in September, creating a perfect storm of depletion.

The goal is not to eliminate stress entirely (impossible) or to power through it (unsustainable). The goal is to support your system through the transition with intention and self-compassion. This means acknowledging that September might feel hard for a few weeks, and that’s completely normal.

If you’re noticing signs of persistent exhaustion, difficulty sleeping, or feeling overwhelmed by daily tasks, these could be indicators that you need additional support. Sometimes the kindest thing you can do for yourself is to reach out to a mental health professional who can help you develop personalized strategies for managing seasonal transitions.

Remember, burnout recovery isn’t linear, and it does not happen overnight. But with the right tools and a little patience with yourself, you can navigate these seasonal shifts without feeling like you’re barely surviving. Give yourself permission to move through September at your own pace – your nervous system will thank you for it.