Back to School: Thriving Through the September Transition

There’s something about September that always feels like a fresh start. The long days of summer holidays fade into crisp mornings (cue heavy rain at drop off), new uniforms (cereal and toothpaste immediately adorn it), and the familiar buzz of alarm clocks (or the sound of siblings squabbling) ringing earlier than we’d like.

For many families, this month brings a strange cocktail of emotions from anticipation to apprehension to anxiety. Suddenly life feels busier, louder, and more demanding.

For students, the return to school is more than just lessons and timetables. It can feel like stepping back onto a stage.

• For many primary school children, full school days are physically and mentally demanding so feel tired and wired with the lots of people, noise, and transition.

  
  

• For Year 7s, it’s the nerves of walking into a new building, trying to remember which corridor leads to Science and wondering who to sit with at lunch.

  
  

• For GCSE or A-Level students, it’s the weight of looming exams, the mental load of coursework, and the pressure to perform.

  
  

For students, the return to school can feel daunting. The pressures of exams, homework, and social dynamics can weigh heavily. Friendships may have shifted over the summer, and stepping back into the classroom can spark feelings of self-doubt or stress. Even those who appear confident may be carrying hidden worries about keeping up, fitting in, or finding balance.

As a parent, I often find September just as demanding. After weeks of looser routines, suddenly life becomes a military operation again:

• Packed lunches prepped before work emails start flying.

  
  

• Coordinating who’s driving to football on Tuesdays and who’s covering ballet on Thursdays.

  
  

• Trying to get children into bed on time when they’re buzzing with stories from their first days back.

  
  

Balancing work demands, after-school clubs, and homework supervision can leave little space for calm. It’s no wonder this season can feel frantic, especially when layered with the quiet concern of wanting children to feel happy, supported, and resilient.

And then there are the teachers and school staff. Behind every lesson plan and classroom smile is a person adjusting, too - often juggling new year groups, updated curricula, and the collective energy of dozens of students navigating their own transitions. Many teachers will recognise the September tension of trying to give their best to every student while also protecting their own wellbeing.

The truth is, September is rarely smooth. But it doesn’t have to feel overwhelming. With a few small, intentional habits, we can create pockets of calm, fuel our bodies and minds, and make this transition feel more manageable - for students, for parents, and for teachers alike.

Tips for Thriving in September

1. Build a Gentle Routine

Structure can be a comfort. Ease into new routines by setting regular times for waking, meals, and rest. Predictability lowers anxiety and helps everyone feel grounded.

2.  Start the Day with Protein

A breakfast rich in protein (think eggs, yoghurt, nut butter, or overnight oats) fuels concentration and steadies energy.

3.  Practice Simple Breathing

Just a few minutes of slow, deep breathing can calm a racing mind. My family’s favourite technique is to trace around your fingers with your other hand whilst breathing in and out. Try this before lessons or exams or between tasks. It’s a reset button anyone can press.

4. Gratitude Check-ins

Ending the day by naming one or two things you’re grateful for can shift focus away from stress and towards positivity. This works beautifully as a family practice at dinner or bedtime.

5. Prioritise Rest

Sleep is often overlooked but is vital for emotional resilience, focus, and mood. A calming evening routine - dimmed lights, no screens, a book or quiet chat - can ease the transition to rest.

6. Keep Perspective

Remind yourself (and your children) that it’s okay not to have everything figured out in week one. September is about adjustment, not perfection.

Final Thought

September can be a whirlwind, but it’s also a season of opportunity. A chance to reset, reconnect, and reimagine routines that support the whole community: students, parents, and teachers. By fuelling our bodies, finding calm moments, and holding space for gratitude, we can move through this month with more ease. Compassion, for ourselves and for each other, is the real key to thriving this season.

If you would like support embedding new routines and habits or perhaps feeling stuck or unsure about how to take the next step toward better health, I can help you.

Check out my private programmes here, or book a free discovery call to find out more.