With fall, the pace of life often picks up in ways we’re not always prepared for. The long, relaxed days of summer give way to back-to-school routines, looming work deadlines, and holiday planning. Whether you’re a parent managing a household, or someone balancing career pressures and personal commitments, the season can bring both excitement and stress.
While change can open doors to new possibilities, it often comes with a fair share of anxiety. For parents, the start of school brings new challenges for children, from adjusting to different schedules to handling academic pressures. Adults without children face their own stressors, such as end-of-year work crunches, holiday obligations, and juggling a packed schedule. Regardless of your circumstances, seasonal transitions affect us all.
Here are five effective ways to manage stress during this season, whether you’re navigating school routines with children or dealing with personal and professional demands:
1. Practice Mindfulness
This is where mindfulness can be an essential tool for managing stress and staying grounded. Mindfulness is about being fully aware of yourself, your actions, and your surroundings in the present moment. When you’re truly mindful, your mind is free from distractions, allowing you to fully experience and engage in whatever you’re doing.
If you’re constantly on the go, consider incorporating mindfulness into your daily activities. You don’t need to carve out extra time—just be intentional with what you’re already doing. For example, while driving your kids to school or walking to your car, observe every detail of the experience. Notice the feeling of the steering wheel beneath your fingers, the sounds around you, or how your body moves as you take each step. Tune into your senses: What do you see, hear, smell, and feel? By focusing on these small moments, you can bring a sense of calm and presence into even the busiest of days.
2. Set Boundaries and Prioritize
It’s easy to get swept up in a whirlwind of obligations, whether they involve kids’ activities, work projects, or social commitments. Setting realistic expectations and learning to say “no” when your plate is full is essential. If you’re a parent, teach your children the value of balance by modeling it yourself. If you’re child-free, evaluate what truly needs your time and energy, and let go of the rest.
3. Organize Your Time, But Stay Flexible
Planning ahead can alleviate stress for both individuals and families. Whether you’re managing a busy household or working through a long to-do list at work, organizing your schedule can create a sense of control. For parents, establishing clear routines can help kids ease into school schedules. For others, creating a well-structured personal or professional calendar helps make even the busiest season more manageable. At the same time, allow flexibility for unexpected events or moments of rest.
4. Prioritize Self-Care
Self-care isn’t a luxury—it’s a necessity, whether you’re managing a family or navigating career demands. Encourage your children to engage in activities they enjoy and find relaxing. Likewise, make time for yourself, whether that’s going for a walk, reading, or simply taking a break from your phone. For adults without children, self-care could look like taking an evening off to rest after a demanding week or treating yourself to something you enjoy, guilt-free.
5. Stay Connected and Share Your Feelings
Connection is key to managing stress. Whether you’re talking with friends, coworkers, or family members, sharing your feelings can lighten the emotional load. For parents, check in with your children regularly about their worries and feelings—creating a safe space for open conversation. For everyone, staying connected with close friends or loved ones during this busy time can provide much-needed emotional support and perspective.
When to Seek Help from a Therapist
While these coping strategies can be effective, there are times when stress and anxiety become overwhelming. For parents, it may be difficult to know when your child’s stress goes beyond normal back-to-school jitters. Signs of persistent anxiety, such as trouble sleeping, changes in behavior, or avoiding activities, might suggest the need for professional support.
For adults, if stress starts to interfere with your ability to function—whether at work, in relationships, or in daily life—it might be time to consider talking to a therapist. Chronic anxiety, constant worry, or feelings of being “stuck” can all be signals that professional help may be beneficial.
At Palo Alto Therapy, we provide support for children, teens, and adults to help manage the stress of change. Whether you’re a parent looking to ease your child’s anxiety or an adult seeking strategies to cope with life’s demands, our team is here to guide you.