Back to School: Managing September Stress

As September arrives, life seems to shift gear. The slower pace of summer fades, children return to school, and work schedules ramp up. For many families, this season brings a sense of renewed structure, but also added stress. Parents juggle multiple demands, while children adjust to new routines. Even for those without children, the return of busier days can feel overwhelming. We may not be able to change the external pressures, but we can learn how to support our bodies and minds to cope more effectively.

Why September Feels Different

September often feels like a second New Year. Children return to school, routines restart, and workplaces pick up pace after the summer. For parents in particular, the to-do list suddenly grows: school supplies, new timetables, and extracurricular commitments all demand attention.

Even for those without children, the seasonal shift from summer to autumn often brings a psychological pressure to “get back on track.” The nervous system responds to this change in rhythm, often leaving people more anxious, fatigued, or irritable.

The Functional Medicine View of Stress

In functional medicine, we see stress as a whole-body experience. It is not only about feeling overwhelmed mentally. Stress hormones like cortisol and adrenaline affect digestion, immune function, sleep, and blood sugar regulation. Chronic stress can lead to inflammation, hormonal imbalances, and even increased susceptibility to infections.

The challenge is that you cannot always change the external stressors. School runs, work deadlines, or family responsibilities are realities. What you can do is support your body to respond differently.

Blood Sugar and Stress Resilience

When blood sugar is unstable, your body perceives it as an additional stress. Skipping meals or relying on caffeine and sugar exaggerates cortisol spikes, leaving you more reactive to stressors. Eating balanced meals that include protein, fibre, and healthy fats stabilises blood sugar and reduces this physiological stress.

For example, a breakfast of scrambled eggs on rye bread with avocado will keep you calmer and more focused than a slice of toast with jam and a coffee.

Simple Daily Practices That Make a Difference

• Breathwork: Slowing the breath, even for a few minutes, activates the parasympathetic nervous system. This is your “rest and digest” mode.

• Movement: Walking, yoga, or stretching regulate cortisol and improve circulation. High-intensity exercise can be beneficial but should be balanced with restorative activities.

• Connection: Eating dinner together, calling a friend, or even taking ten minutes with a book gives the brain a sense of safety and belonging.

• Sleep hygiene: Stress is magnified by poor sleep. Prioritising a wind-down routine without screens supports both stress resilience and immune health.

Supporting Stress Nutritionally

Certain nutrients play a key role in helping your body handle stress:

• Magnesium: Found in leafy greens, nuts, seeds, and dark chocolate, it calms the nervous system.

• B vitamins: Present in whole grains, eggs, and legumes, they support energy production and stress resilience.

• Omega-3 fats: Oily fish, walnuts, and flaxseeds reduce inflammation and support mood.

Stress management is not about erasing challenges. It is about equipping yourself with tools and nourishment that allow you to navigate them with steadiness.