Feeling like summer has passed too quickly? Discover how an August mental health reset can help you manage anxiety, stress and overthinking and prepare for September with greater calm and confidence.
Where did the summer go?
August can be a strange month.
The days are still long, summer may still be in full swing, and there may be holidays, days out and opportunities to spend time outdoors.
But somewhere in the background, September is beginning to appear.
You might find yourself thinking:
“I haven't made the most of the summer.”
“Where has the year gone?”
“I need to get myself organised.”
“I should have achieved more by now.”
Or perhaps you're already thinking about everything September will bring — work, school, college, appointments, routines, responsibilities and everything else that may have been put on the back burner during the summer.
For some people, this can create a sense of pressure rather than excitement.
If you're feeling unsettled, overwhelmed or anxious as summer begins to wind down, you're certainly not alone.
Rather than seeing August as a month when you need to suddenly get your life together, perhaps you could use it as an opportunity for a gentle mental health reset.
You don't need to "fix" everything before September
One of the traps we can fall into is believing that we need to have everything figured out before a new month, season or chapter begins.
We may create a long list of things we need to change:
- Get organised
- Exercise more
- Eat better
- Get back into a routine
- Stop procrastinating
- Sort out our finances
- Become more productive
- Get on top of work
- Spend more time with family
- Make more plans
- Worry less
The list can quickly become overwhelming.
And when we feel overwhelmed, we may actually find it harder to take action.
A CBT approach encourages us to look at the connection between our thoughts, feelings and behaviours.
For example:
Thought:
“I have so much to sort out before September.”
Feeling:
Anxious, overwhelmed or stressed.
Behaviour:
Avoiding things, procrastinating, scrolling on your phone or feeling unable to decide where to begin.
This can then reinforce the original thought:
“See? I can't even get organised.”
Instead, try reducing the size of the task.
Ask yourself:
“What is one small thing I can do today that would make tomorrow a little easier?”
You don't need to solve everything at once.
Your summer doesn't have to look like everyone else's
Social media can make comparison particularly difficult.
We may see holidays, family days out, weddings, concerts, meals, beautiful scenery and people appearing to have the perfect summer.
It can be easy to compare their highlights with our everyday reality.
You might think:
“Everyone else is having a better summer than me.”
“I'm not doing enough.”
“I should be happier.”
“I'm wasting the summer.”
But social media doesn't show the whole picture.
Someone else's holiday photographs don't tell you how they felt before or after the photograph was taken. They don't show their worries, difficult conversations, financial pressures, loneliness or uncertainty.
When you notice yourself comparing, try asking:
“What evidence do I have that I'm seeing the whole story?”
And perhaps more importantly:
“What would I choose to do with my time if I wasn't comparing my life to someone else's?”
That question can be surprisingly powerful.
Notice the "shoulds"
CBT can be particularly helpful for identifying unhelpful thinking patterns.
One that can become very noticeable during summer is “should” thinking.
You may notice thoughts such as:
- “I should be enjoying myself.”
- “I should have travelled more.”
- “I should have achieved more.”
- “I should be more relaxed.”
- “I should be spending more time with people.”
- “I shouldn't be feeling anxious.”
- “I should be further ahead in my life.”
The problem with “should” is that it can turn a preference into a rule.
Instead of:
“I should be enjoying every minute of summer.”
Try:
“I'd like to enjoy my summer, but I won't enjoy every day — and that's okay.”
Instead of:
“I should have achieved more.”
Try:
“I can acknowledge what I've managed this year and decide what matters to me next.”
This isn't about replacing every negative thought with an unrealistically positive one.
It's about developing a more balanced and compassionate way of thinking.
Create a gentle routine rather than a strict one
Summer often means routines change.
You may stay up later, sleep differently, take holidays, have different working hours or simply have a more relaxed approach to your days.
There is nothing wrong with that.
However, if you notice yourself feeling unsettled, gradually bringing a little structure back into your day can help.
You don't need a rigid timetable.
Start with a few anchors.
For example:
Morning:
Get up around a similar time and avoid immediately reaching for your phone.
Daytime:
Include some movement, fresh air or time outside if possible.
Evening:
Create a wind-down routine that gives your mind an opportunity to slow down.
Sleep:
Try to keep your sleep and wake times reasonably consistent.
The HSE highlights the importance of healthy habits and routines as part of supporting mental wellbeing.
Think structure, not perfection.
If you have a day where everything goes out the window, you haven't failed.
You simply begin again the next day.
Don't turn your August reset into another source of stress
There is a danger that a blog about a “reset” can accidentally become another productivity checklist.
That's not what this is about.
A mental health reset isn't:
“How much can I achieve before September?”
It's more about asking:
“What do I need more of, and what do I need less of?”
Perhaps you need:
- More rest
- More time outdoors
- More connection
- More boundaries
- More enjoyable activities
- More compassion towards yourself
And perhaps you need less:
- Comparing yourself to others
- Overthinking
- People-pleasing
- Saying yes when you mean no
- Doom-scrolling
- Criticising yourself
- Trying to control things you cannot control
Your answers don't have to be dramatic.
Small changes can make a meaningful difference.
Try an August mental health check-in
Take ten minutes this week and ask yourself these questions:
1. What has been taking up most of my mental energy?
Is there something you've been worrying about repeatedly?
2. What am I telling myself about where I "should" be in life?
Notice the expectations you're placing on yourself.
3. What am I doing that genuinely helps me feel better?
This might be walking, talking to someone, spending time in nature, exercising, reading, mindfulness or simply having quiet time.
4. What am I doing that leaves me feeling worse?
Perhaps you're spending too much time comparing yourself to others, avoiding something important or repeatedly checking your phone.
5. What is one thing I could let go of?
It doesn't have to be a huge thing.
Maybe it's an unrealistic expectation.
6. What is one small thing I would like to carry into September?
Choose something realistic.
Perhaps it's going for a walk three times a week, protecting your evenings, practising a CBT technique or making more time for yourself.
You don't have to wait until September to start feeling better
Sometimes we tell ourselves:
“I'll deal with that in September.”
But if something has been bothering you for months, you don't necessarily have to wait for a new season before doing something about it.
You can start with one conversation.
One small change.
One appointment.
One decision to stop ignoring what you're feeling.
If you're experiencing persistent anxiety, stress, low mood, overthinking or low confidence, talking to a professional can provide a safe space to understand what's happening and explore different ways of coping.
CBT can help you identify patterns of thinking and behaviour that may be keeping you stuck and develop more helpful ways of responding.
At Breda Morrissey CBT & Counselling, I offer online counselling and CBT for adults across Ireland and the UK. Sessions are tailored to you rather than following a one-size-fits-all approach.
Your August doesn't need to be perfect
Perhaps the biggest reminder is this:
You don't need to make the rest of the summer count.
You don't need to squeeze every possible experience into August.
You don't need to become a completely different person before September.
And you don't need to have everything figured out.
You can simply pause.
Notice how you're doing.
Decide what matters.
Take one small step.
Then another.
Sometimes looking after your mental health isn't about making huge changes.
Sometimes it's about giving yourself permission to slow down, challenge an unhelpful thought, reconnect with what matters and remember that you are allowed to begin again at any time of year.
If you would like support
If anxiety, overthinking, stress or low confidence are making everyday life feel difficult, you don't have to work through everything alone.
I offer online CBT, counselling and psychotherapy across Ireland and the UK, providing a confidential and supportive space to explore what's going on and work towards meaningful change.
If you feel ready, you can get in touch to arrange an initial appointment or simply ask any questions you may have.
You don't have to have everything figured out before reaching out. Sometimes starting the conversation is the first step.
Breda Morrissey CBT & Counselling
Online CBT & Counselling | Ireland & UK
www.bredamorrissey.com
