Feeling “Off” in August and September? Six Ways to Manage Back-to-School Stress

August can be a strange month. The calendar says it is still summer, but life begins to change. September is creeping up. Emails arrive. Schedules fill up. School supplies cover the stores. Summer’s slower days are ending, but the routines of fall have not yet settled into place.

You may feel sad about losing summer’s freedom, relieved to return to a routine, overwhelmed by your to-do list, and excited about new opportunities - all at the same time. That does not mean something is wrong with you. It means you are moving through a transition. Whether you are a parent, grandparent, teacher, student, or working adult, seasonal changes can leave you feeling a little “off.”

Here are six ways to assist your mental health as you move through this transition with greater peace, compassion, and trust in God during this back-to-school season.

1. Give Yourself Time to Feel

We sometimes treat uncomfortable feelings as problems that must be fixed. But feelings are not moral failures. Sadness does not mean you are ungrateful. Nervousness does not mean you lack faith. Relief that school is beginning does not mean you did not enjoy the summer and doesn’t mean you’re a bad parent.

Take time to name what you feel: “I am ready for a routine, but I will miss our slow mornings.” Two seemingly opposite emotions can both be true. Bring them honestly to the Lord. You do not have to hide your grief, fear, or confusion from Him. Prayer allows you to stop carrying those feelings alone.

2. Find Small Pockets of Time to Refuel

When your to-do list is long, taking time for yourself can feel wasteful. Think of the refueling stations used by marathon runners. Stopping for water may seem like lost time, but those brief stops give runners the strength to finish the race.

Look for 30 to 60 minutes to refuel. Sit outside with coffee, take a walk, attend daily Mass, visit Adoration, read, garden, meet a friend, or simply rest. These small pauses are not selfish. Jesus stepped away from the crowds to pray and rest. We cannot expect ourselves to keep giving without allowing God to renew us.

3. Practice the 90:10 Rule

Anxiety loves unknowns. When one part of life feels uncertain, our minds can act as though everything is uncertain. This is when I use the 90:10 rule.

Write down 90% of the things that are concrete - the things you know for certain and the actions you can take. A mother may know the school hours, transportation plan, and supplies still needed. A grandparent may know when the grandchildren need care and where practical help would be useful. A working adult may know which tasks must be completed and which responsibilities can be delegated.

Writing down what you know reminds your mind that everything is not out of control.

Then identify the 10% you do not know. You may not know whether your child will like the teacher, how smoothly the schedule will work, or exactly how a new responsibility will unfold. That 10% belongs completely to God to handle.

Pray, “Jesus, I will faithfully care for what You have placed in front of me. I surrender what I cannot know or control.” God has the power to care for the unknowns. He always has.

4. Keep Your Mind Where Your Feet Are

During transitions, our thoughts travel backward or race forward. We wish summer could last longer, think about what we did not accomplish, and worry about everything still ahead. Meanwhile, our feet are standing on today.

Look down. Are your feet in the kitchen, at your desk, or beside a child who needs help? That is where God is meeting you. Ask yourself, “What is the next good thing I can do?”

Complete one form. Pack one lunch. Answer one email. Say one prayer. Then do the next thing.

God gives us grace for the present moment. Tomorrow’s grace will be waiting for us tomorrow.

5. Divide Large Tasks into Smaller Pieces

“Get everyone ready for school” feels enormous. “Check which clothes still fit” is manageable.

Break large responsibilities into specific steps: make a supply list, complete one medical form, choose three simple dinners, or move bedtime earlier by 15 minutes. Then celebrate each completed step. Check it off, take a breath, and tell yourself, “That is finished.”

Do not dismiss small progress. Most worthwhile things are accomplished through many ordinary steps faithfully completed.

6. Give Yourself Compassion

This time of year is hard. You may forget something. Dinner may be late. Someone may have an emotional breakdown - and that someone may be you. You do not need to punish yourself for being human.

Instead of saying, “I should be handling this better,” try saying, “This is a demanding season, and I am taking it one step at a time.” Compassion is not making excuses. It is telling the truth without cruelty.

God does not demand that we become saints in one afternoon. He patiently leads, strengthens, and restores us. We can extend some of that same patience toward ourselves. You do not have to carry the entire school year today. Acknowledge your feelings, make room to refuel, focus on what you know, and surrender the rest to God.

Take a breath. Do the next small thing. The Lord will meet you there.