The shift in seasons offers a prime opportunity to review daily habits and consider a September reset
According to experts, preparing for the approaching winter does not require a dramatic lifestyle transformation; subtle, practical adjustments can significantly improve how you feel
“September is a natural time to reassess your wellbeing,” says Steven Buchwald, founder of Manhattan Mental Health Counseling
“After the looser routines of summer, work, school and everyday responsibilities often return to a more predictable rhythm, making it easier to notice which habits are supporting you and which are leaving you feeling tired, stressed or disconnected
“It’s also an important opportunity to prepare for winter, when shorter days, reduced sunlight and spending less time outdoors can affect mood, sleep and energy levels
“But resetting your wellbeing doesn’t need an expensive new routine or a complete lifestyle overhaul – it’s about identifying a few realistic changes that can help you feel more emotionally and physically supported over the months ahead.”
Health and wellbeing coach Lisa Winn adds: “I love the idea that September is a chance for a reset
“It’s the start of the new school year and feels for me like a second New Year. So if you’ve promised yourself that with the summer heat finally behind us you’ll prioritise your wellbeing again, there are plenty of tips to help.”
The experts suggest the following tips:
1) Carry out a personal wellbeing audit
For one week, record when you feel most energised, anxious, irritable or mentally drained, suggests Buchwald. “This can reveal which commitments, environments or relationships are affecting you,” he explains
Once identified, you can take steps to change the parts of your life that are having a negative effect if you want to
2) Make sure you get outside every day
As the weather starts to deteriorate, many people find themselves stuck indoors all day, particularly if they have an office job. But Winn says it’s important to remember to get outside, even if it’s only briefly
“Before you launch yourself headlong into to-do lists and a frenzy of productivity, remember that just because we love the idea that September is a fresh start, don’t assume that our bodies have read the calendar. Our nervous systems carry the stress of the year so far – so this September why not try getting outside every day?
“Even a 10-minute walk can help regulate your nervous system, so don’t worry about the weather – just go!”
And Buchwald suggests that choosing a regular time to get outside, by linking it to your morning coffee or lunch break, for example, can help you maintain the habit throughout winter
3) Savour the moment
Savouring is where you really slow down, take a step back, notice your senses and perhaps write down the experience, explains Nicola Twiston Davies, founder of Game Plan Life Coaching
“Savouring can really help capture those sunny days,” she says
“Taking five minutes to do this can help build gratitude, keep you present and help counterbalance negative biases. What are your favourite moments about the end of summer? What tastes, smells, and sensations do you notice? When you experience them, can you take a moment to savour them, ‘bottle them’ and find a way to revisit them when you need them?”
4) Identify the early warning signs of stress
Stress may appear as procrastination, impatience, withdrawal, disrupted sleep or relying on food, alcohol or scrolling to switch off, says Buchwald. “Recognising these signs helps you respond sooner,” he points out
If you can identify some of the things that repeatedly cause you unnecessary stress, make an effort to remove them, he suggests. “This could mean switching off notifications, protecting one evening or setting clearer boundaries with colleagues,” he says
5) Notice your breathing
Although we obviously all breathe, many of us never think about it at all. But September could be the time to give your breath some conscious thought, as breathing properly directly helps regulate your nervous system
“Just take a minute to notice whether you’re breathing quickly, shallowly or holding your breath when you’re concentrating – breath holding while texting or typing is more common than you think,” says Winn
“Then build in micro-pauses. A few slow, conscious breaths between meetings, before the school run or after reading emails can help interrupt the stress cycle. Looking after your nervous system will help you to make meaningful changes that last well beyond autumn.”
6) Plan connection before you feel isolated
Plan for the winter months now by arranging a regular social connection
“Arrange a regular walk, meal, class or phone call now, so social contact is still a part of your routine when motivation starts to dip,” Buchwald advises
7) Find your rhythm
Play a tune that gets your energy pumping on your way home or after work, suggests Twiston Davies. “Think of it as your anthem and take a moment to savour it – everything from what you see, hear and feel internally and externally,” she advises
But she says you shouldn’t be staring at a screen when your tune’s playing. “This is your three minutes to celebrate yourself, the day you’ve had and what brings you joy.”
And she suggests people start doing this before the weather deteriorates “so you can connect back to those summer feelings when you listen to the same song in the winter”
She adds: “Starting habits while they feel easy can be incredibly beneficial as they’re more likely to become established routines that you can rely on during times when they feel less accessible or more difficult to maintain
“If we can start these activities while the days are still light and we feel good, we’re giving ourselves the best chance to keep doing them when times might feel harder in winter months.”
8) Create a winter support plan
If you usually feel miserable and unmotivated during the dark days of winter, make a plan now so you have easy places/people to turn to if you’re feeling low
Buchwald suggests: “Note the habits, people and professional resigns that would tell you it’s time to seek additional support
“A useful wellbeing reset shouldn’t simply give you more things to complete, it should help you understand what drains you, what restores you and what support you may need when life becomes more demanding
“Choosing one or two targeted changes in September can create a much stronger foundation for the winter months.”
