End of September: Transitions, Seasonal Shifts, and Self-Nourishment
Author: Yiming Yuan, Therapist in MBG clinic NY office.
What does September mean to you? Does it feel like a turning point, or just another month on the calendar?
The end of September marks the beginning of the three-month countdown to a new year. You might feel satisfaction with what you’ve accomplished, or perhaps some regret. You may simply find yourself reflecting on your goals. And if you haven’t yet met them—remember, that’s normal. Every unfinished goal carries lessons and insights that can guide you into the next year.
🎒 Back-to-School and Daily Rhythms
September is also back-to-school season. Children return to classrooms, while parents and teachers re-establish structured routines. Even adults outside of school often feel this “fresh start” energy—it can bring excitement, but also stress and anxiety.
This transition requires recalibration of daily rhythms and responsibilities:
For students:
Coping with academic pressure
Adapting to new environments and relationships
Navigating confusion around self-identity and growth
For parents:
Supporting children with schoolwork
Helping them build social skills and friendships
Guiding them through developmental challenges
Balancing family life with personal and professional responsibilities
🍂 Seasonal Shifts and Mood
As summer fades, leaves turn yellow, and daylight shortens, mood changes are common. Some people may notice a sense of sadness or even symptoms of seasonal affective disorder (SAD):
Low mood
Fatigue
Difficulty concentrating
Changes in appetite or sleep
These shifts are natural responses to seasonal change, but awareness helps us meet them with compassion and care
🥗 Food and Mood (Easy-to-Find Options)
“Food and medicine share the same source.” While food isn’t a cure, certain choices can help stabilize mood and energy — and you can find all of these easily in most grocery stores:
Vitamin D: Egg yolks, canned salmon or tuna, fortified milk or plant-based milk (soy, oat, almond)
Omega-3 fatty acids: Canned sardines or mackerel, walnuts, peanuts, flaxseeds, chia seeds
Complex carbohydrates: Whole wheat bread, oatmeal, brown rice, sweet potatoes, potatoes, corn
Magnesium-rich foods: Bananas, kale, Swiss chard, pumpkin seeds, almonds, beans, dark chocolate
Tip: You can make a quick, nourishing snack like a banana with a handful of walnuts and a cup of fortified milk — it’s simple, nutritious, and comforting.
🌞 Other Ways to Support Mental Health
Regular exercise
Light therapy (morning walks, light lamps)
Staying socially connected
Seek professional help if mood affects daily life or work
The crisp autumn breeze of September might carry the aroma of roasted chestnuts and baked sweet potatoes. As we face the changes and challenges of the season ahead, may we offer ourselves more patience and gentle self-care — perhaps starting with a warm cup of tea or a comforting, steaming meal to nourish both our body and our mood.
References
Gloth, F. M., Alam, W., & Hollis, B. (1999). Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. Journal of Nutrition, Health and Aging, 3(1), 5–7. https://pubmed.ncbi.nlm.nih.gov/9539254/
Hibbeln, J. R. (1998). Fish consumption and major depression. The Lancet, 351(9110), 1213. https://pmc.ncbi.nlm.nih.gov/articles/PMC533861/
Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., & Gao, X. (2024). Moderate banana intake is associated with reduced depressive symptoms in Chinese adults: A cross-sectional study. Nutrients, 16(2), 344. https://pmc.ncbi.nlm.nih.gov/articles/PMC11206412/
National Institutes of Health, Office of Dietary Supplements. (2023). Vitamin D: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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