Reframing the Back to School “September Scaries” for Positive Youth Well-Being
Written by Youth Mental Health Advocate, Hanna Grover
As summer winds down, the days grow shorter, the sunsets creep earlier, and for youth everywhere, September often means one thing: back-to-school season. If you're on social media, you’ll often see this relatable feeling labeled as a case of the“September scaries”, a mix of nerves, pressure, and the bittersweet rush to squeeze in those last summer memories before routines return.
As a busy student and youth myself, I know firsthand how easy it is to fall into the whirlwind that back-to-school season has to offer. The churning feeling in your stomach before the first day of school, the tightness in your chest when you glance at your calendar and realize time is flying by, or the late-night thoughts about upcoming stressors: these are natural responses to change. Psychologists have long established that humans often resist change because our brains are hard-wired to prefer the familiar, registering change as a potential threat. Dr. Wendy Suzuki, a neuroscientist at New York University, explains in her book Good Anxiety that stress stemming from change is not always the “enemy” we make it out to be.
Undoubtedly, I'm also guilty of viewing September and the back-to-school season as an end to some sort of freedom, but what if we shifted our mindsets to look at it as an opportunity? People naturally tend to set and stick to goals at established "fresh start" moments in our lives, whether that's making a birthday wish, establishing a New Year's resolution, or in this case, the start of a school year. When we perceive the upcoming months as a privilege to be able to shape a fresh chapter, back to school feels less like a looming mountain and more like a launchpad for growth.
In order to evolve pressure into purpose, finding a strategy that works for you is key. Here are a few:
1. Reframe your language.
School can easily feel like a burden of tasks, with the words "I have to do" in every corner of your mind. For example, instead of "I have to study" try "I get to learn something new" to shift your mindset.
2. Learn to appreciate the process.
Every stage of student life comes with its ups and downs, and that’s what makes the journey meaningful. The challenges you face are necessary so instead of feeling anxious about them, see them as proof that you’re growing.
3. Keep a gratitude journal.
Not only will this improve your mental well-being, but it will boost resilience during stressful transitions. It's also a fun keepsake for the school year, where you can end each day by noting things that went well or memories to remember!
The "September scaries" are real and may never fully disappear, but they are not meant to! Reframe those nerves as energy with purpose and you will turn fear into the best fuel, guaranteeing you a positive year.
About the Author
Hanna Grover is a 17 year-old national youth advocate, researcher, and public speaker passionate about mental health equity, children’s rights, and youth empowerment. She founded a global youth organization called Poet2Poet that merges poetry with mental health, helping thousands of young people in 15+ countries use writing as a tool for wellbeing. Beyond this, she collaborates with national health organizations, advisory councils, and research teams in Canada to ensure youth voices shape systems-level change. Her work has been recognized with awards such as Canada’s Top 10 Under 18 Changemakers, the BC Medal of Good Citizenship, and Surrey’s Top 25 Under 25. She has also shared her voice at national conferences and on media platforms such as CBC and Global News. Hanna is also incredibly excited to be participating in the Straight Up Health YOLO program and connect with more like-minded youth for change! Connect with Hanna on Instagram and LinkedIn.