September Surge Survival Guide: 6 Stress Management Strategies for Busy Executives

Your summer slowdown is over, and the September surge is here. Suddenly, your calendar is packed with back-to-back meetings, deadlines are piling up, kids’ back-to-school schedules are in full swing, and you can already see cold and flu season (and the holidays) just around the corner.

It feels overwhelming. And if you’re not careful, that rising stress can quietly chip away at your performance and overall well-being.

But here’s the good news: with a few intentional habits, you can stay clear-headed, energized, and ahead of the curve, no matter how many last-minute meetings your colleague adds to your calendar without asking.

Here are six stress management strategies to help you perform at your peak and feel your healthiest this fall.

1. Prioritize Sleep to Boost Performance

When fall hits, it’s easy to shortchange sleep. Kids are back in school, evenings fill up with homework or activities, and work ramps up with fast-approaching deadlines. Add in darker mornings and earlier sunsets, and suddenly your body clock feels off (and your coffee spending mysteriously doubles).

And while missing just an hour or two of rest here and there might not seem like a big deal, the effects snowball. Research from Cedars-Sinai shows that poor sleep not only spikes stress, but also drains your focus, problem-solving skills, and even your ability to stay calm with colleagues—or with your third grader struggling through fractions at 9 p.m.

Your goal? At least seven hours of quality sleep. If your schedule’s shifted, reset gradually by going to bed just 15 minutes earlier each night. And instead of catching up on Slack messages or scrolling through Instagram reels in bed, build a quick wind-down ritual (dim the lights, stretch, or take five minutes for mindful breathing).

By treating sleep as a tool, not an afterthought, you’ll have the energy to handle the fall surge without running on fumes (or Starbucks alone).

2. Eat Seasonal, Nutrient–Dense Foods to Enhance Energy

Fall isn’t just about pumpkin spice lattes or hazelnut cold brews (though no judgment if that’s your seasonal fuel). It’s also the perfect season to reset your nutrition with foods that actually help you manage stress and sustain performance, rather than spike it.

Think of it this way: every meal is either a competitive advantage or a liability. The right foods protect your brain health, energy, and immunity so you can stay sharp while the demands pile up.

September’s seasonal produce is packed with performance benefits:

• Figs: Loaded with magnesium and potassium to calm your nervous system—nature’s stress buffer.
• Apples & Pears: High in fiber to keep energy steady (no mid-meeting crashes).
• Squash & Pumpkin: Stabilize blood sugar and boost serotonin—a much-needed mood lift when work deadlines and family schedules collide.
• Sage & Thyme: Herbs that sharpen cognitive function, turning meals into brain fuel.
• Leafy Greens: Magnesium to regulate cortisol and Vitamin C to strengthen immunity—critical for staying in the game during cold and flu season.

By fueling yourself with what’s in season, you’re building the resilience, focus, and stamina to power through the fall without crashing and burning.

3. Incorporate Movement to Stay Sharp

Sitting for hours is a silent productivity killer. In fact, research links prolonged sitting to cognitive decline, brain shrinkage, and even higher long-term risk for conditions like Alzheimer’s, even if you hit the gym regularly. In short: how much you sit matters as much as how much you exercise.

To do this, just weave movement into your day without slowing down your workflow. You can take five minutes every hour to stretch, get steps in with walking meetings, and prioritize desk-friendly exercises that don’t require a separate visit to the gym.

Even small, consistent movement boosts circulation, reduces stress, and keeps your brain performing at its peak, perfect for navigating the September surge.

4. Protect Your Bandwidth to Reduce Overwhelm

When September hits, it’s tempting to take on everything, push harder, and convince yourself you’re somehow superhuman. But piling on more only increases stress and reduces effectiveness. High performers know the smartest move is often strategic subtraction.

Reduce cognitive load by delegating low-priority tasks and batching your work. Schedule all your meetings in one block, carve out dedicated stretches for deep work, and reserve short windows at the start or end of the day for emails and administrative tasks. Think of it as creating “focus zones” in a calendar that otherwise looks like a Tetris championship.

By managing your workload intentionally, you preserve your focus, reduce stress, and make it far more likely that your brain will function like the high-performing machine it’s supposed to be.

5. Use Mindfulness to Clear Mental Fog

Living a healthy lifestyle isn’t just about hitting the gym or eating well. It’s also about keeping your mind sharp. With schedules ramping up, even the most capable executives feel scattered and foggy.

Mindfulness is your secret weapon. Taking short, intentional pauses (five to ten minutes at your desk or a quick practice in the morning and evening) can boost focus, reduce stress, and strengthen mental resilience. Think of it as a reset button for your brain, minus the awkwardness of meditating in front of your team (unless that’s your thing).

By carving out these small mental breaks, you give yourself the clarity and calm to handle complex decisions, tight deadlines, and the chaos that inevitably comes with the back-to-school season.

6. Establish Recovery Rituals to Sustain Peak Performance

Even the highest performers need a pit stop amidst the chaos of daily life. Think of recovery as the invisible infrastructure that keeps your mind sharp and your energy consistent—it’s what separates executives who thrive from those who simply survive.

At the end of the day, carve out time for light yoga, meditation, or gentle stretching. And of course, don’t forget to get enough sleep, as it’s your ultimate recovery tool.

By making recovery a non-negotiable part of your daily routine, you’re not just surviving the season, you’re setting yourself up to thrive.

The Bottom Line

The September surge doesn’t have to drain you. These six strategies help you stay energized and focused when work and life get hectic. Start with one or two that feel most relevant to your situation.

Ready to thrive this fall? An Arootah Health Coach can help you reduce overwhelm, protect your immune system, and navigate the season with optimized energy. Schedule your complimentary call to learn more!