As summer winds down, I can feel life picking up pace again. The days are getting shorter, and my schedule is quickly filling up with work projects, events, and the drumbeat of upcoming holidays.

Every year, it seems like I blink and go from lazy August afternoons to a calendar full of obligations. I cherish those slow summer moments, so when fall frenzy hits, it often leaves me feeling overwhelmed and scattered.

It’s like one minute I’m savoring a quiet evening on the porch, and the next I’m knee-deep in to-do lists for Halloween, Thanksgiving, and beyond.

If you’re feeling this shift too – that sudden acceleration of life – know that you’re not alone. As the world around us speeds up each fall, many of us rush from one task to the next without pausing, which is exactly when we most need to slow down and be present.

Feeling the Shift from Summer to Fall Frenzy

When schedules fill up and demands increase in the fall, it’s normal to feel a bit off balance. I notice that as the days become shorter and my routine adjusts, my mental and emotional well-being can take a hit.

The back-to-school season, ramped-up workloads, and the approach of the holiday hustle all converge at once. In summer, I might have lingered over morning coffee; in fall, I catch myself gulping it as I dash out the door. This abrupt change can leave anyone feeling overwhelmed.

I’ve learned to first acknowledge that this seasonal transition is a lot – it brings fresh beginnings but also extra stress. It’s okay if you’re feeling anxious or disoriented as life speeds up. In fact, recognizing that this is a challenging time is a crucial first step.

It reminds me to be gentle with myself instead of expecting to sprint through fall at summer’s easygoing pace. Just as nature shifts gears, so do we, and it’s an adjustment for our minds and bodies.

Whenever I start feeling that familiar knot of stress about all I have to do, I remind myself: I’ve felt this way before, and I can get through it by staying grounded in the present moment.

Why Being Present Matters When Overwhelmed

I used to cope with busy seasons by running on autopilot – powering through my days without really experiencing them. All that did was turn weeks into a blur. Days would pass where I realized I hadn’t truly been in any of those moments; I was always a few steps ahead in my mind, worrying about the next item on the agenda.

Over time, I’ve learned that presence is the ultimate antidote to overwhelm. When I’m present, I’m not time-traveling in my head to future worries or rehashing yesterday’s problems – I’m right here, and that gives me a sense of control and calm.

Staying present doesn’t mean ignoring my responsibilities. It means focusing my attention on one thing at a time. I often remind myself of this truth: I can’t control the chaos around me, but I can control where I direct my attention and how I show up.

If I’m cleaning my house, I try to just do that, instead of also checking work emails. If I’m at a family gathering, I try to actually engage and enjoy it, rather than mentally scrolling through my grocery list.

It’s not easy – my brain loves to juggle a million thoughts – but when I manage to be fully in one place, I notice my stress level drops. By anchoring myself in the here and now, I break that cycle of racing thoughts that fuel anxiety.

On the toughest days, I literally tell myself out loud: “Okay, pause. Take a breath. What’s one thing I can do or notice right now?” This little reality-check ritual has saved me from more than a few panic spirals.

It’s a way of planting my feet on the ground and saying, “I am here, in this moment, and that’s all I need to handle right now.” Presence is powerful because it pulls us out of the overwhelm and into life. It’s helped me turn those frantic holiday blur-days back into memories I can cherish.

Calming My Nervous System When Stress Hits

Of course, knowing I want to be present and calm is one thing – actually calming my frazzled nerves in a busy moment is another. Over the years, I’ve collected a little toolkit of go-to techniques to regulate my nervous system when I feel anxiety rising. I’d love to share a few that work for me. Next time you feel your heart racing or your mind spiraling, try one of these grounding exercises:

Deep Belly Breathing: This is my first line of defense in any stressful moment. I stop whatever I’m doing, put a hand on my belly, and take a long, slow inhale through my nose. I imagine my breath filling my abdomen, making it rise like a balloon. Then I exhale slowly through my mouth, letting that balloon “deflate.” I do this about 5–6 times. Deep, diaphragmatic breathing like this signals my body it’s okay to relax – it activates the “rest and digest” side of the nervous system. Within a minute or two, my heart rate drops and I feel more anchored in the present. It’s simple yet profound how much a few mindful breaths can shift me from panic to clarity.
The “Physiological Sigh”: This oddly-named trick is incredibly effective for me when I’m on the verge of overwhelm. Essentially, I take one deep inhale through my nose, then (without exhaling yet) I sneak in a second quick sip of air. Then I exhale slowly through my mouth with a big sigh. That double inhale followed by a long sigh out is a natural reflex the body uses to release tension. I’ve made a habit of doing a couple of these sighing breaths whenever I feel stress hormones spiking – like in the car before I walk into a busy event, or after a tense meeting. It’s like a pressure valve for my nervous system, and it only takes a few seconds.
Ground Through Senses or Movement: Sometimes I need to physically get out of my head to calm down. One way is to engage my senses. For example, if I’m feeling overwhelmed at a holiday party or after a long day of errands, I’ll quietly notice something I can touch or feel. I might rub the textured fabric of my sweater or press my feet firmly against the floor. Focusing on a simple sensory detail is a mindfulness practice – it brings me back into my body and the now. I find touch especially soothing; stroking a soft blanket or even running warm water over my hands can be surprisingly calming. Other times, what I need is to move the stress out. I’ll take a brisk walk around the block, shake out my hands, or do a few gentle stretches to release the physical tension. As long as I’m moving my body, I can feel the anxious energy start to dissipate. Exercise of any kind is a powerful stress-buster, so even if I can only spare five minutes to stretch or walk, I do it – and I return to my tasks with a clearer head.

Each of these techniques helps soothe an overactive nervous system and bring me back to center. The beautiful thing is, they can be done anywhere, anytime – in the car, in a bathroom stall at a family gathering, or right at my kitchen table. By practicing these, I’m training my body to switch out of “fight or flight” mode and find its calm again.

Remember, it’s totally okay to take these kinds of breaks. You’re not weak for needing a moment; you’re human. When life speeds up, giving yourself a minute to breathe or stretch is not a luxury – it’s a necessity.

Setting Boundaries to Protect Your Peace

Another lesson that took me far too long to learn is that I don’t have to say “yes” to everything and everyone. The fall and holiday season can come with a flood of requests – social events, family traditions, and work deadlines before year-end.

In the past, I’d try to do it all, not wanting to disappoint anyone. I’d end up exhausted, resentful, and ironically not present at half the things I did attend because I was so burnt out. I’m still working on this, but I’ve gotten better at one magical skill: setting boundaries.

Setting boundaries can mean declining invitations, carving out alone time, or simplifying commitments. It feels uncomfortable at first – I won’t lie. The people-pleaser in me hates saying no. But I’ve come to realize that setting boundaries is a courageous act of putting myself first and breaking that people-pleasing habit.

It’s not selfish; it’s self-care. When I protect my time and energy, I’m actually able to show up more present and engaged for the activities I do choose to participate in. Saying “no” to some things is what creates the space for me to fully enjoy the things that truly matter.

These days, I give myself permission to skip certain holiday obligations without guilt. For example, I’ve learned it’s fine to opt out of that third weekend in a row of back-to-back gatherings. My coworkers and friends will understand if I politely decline a party – and if they don’t, that’s on them.

I’ll often say something like, “Thanks for inviting me, but I have a lot on my plate, so I won’t make it this time.” Simple, no over-explaining. The relief I feel afterwards confirms it was the right choice. The world doesn’t end when you say no to an event – but your world might significantly improve from having a night off to recharge.

Another boundary I practice is protecting my quiet time. As schedules fill up, I actually block out a few evenings or weekend mornings on my calendar as “nothing time.” That’s time for me and my family to rest, with no obligations.

It felt weird at first, almost rebellious, to schedule nothing, but it has been a game-changer. Those pockets of unscheduled time act like an oasis during a chaotic week. I might use it to read with a cup of tea, have an impromptu movie night with my partner, or simply do nothing and savor the calm. I guard those moments fiercely – they’re what keep me sane and present when things get busy.

If you struggle with boundaries, especially around family or work expectations, trust me, I get it. It might help to remember that “no” is a complete sentence and you don’t owe elaborate excuses.

Also, remind yourself why you’re setting the boundary: to preserve your mental health and to be able to genuinely show up for the important things. After all, I’m no good to my loved ones if I’m running on empty and frazzled. By protecting my peace, I’m ensuring I can truly connect and celebrate when it counts.

Finding Mindful Moments in the Chaos

One of my favorite ways to stay present during a busy season is to sprinkle mindful moments into my daily routine. These are small rituals or pauses that help me slow down and reconnect, even on hectic days. They’re like little anchors that keep me from drifting too far into stress. I’d encourage you to find your own, but I’ll share a few of mine to spark ideas:

Sunset Pauses: During fall and winter, the sun sets earlier – and instead of seeing that as a drawback, I use it as a built-in reminder to pause. In the evening, I try to step outside for just a minute or two to watch the sunset. The sky’s colors during late fall can be stunning, and taking that time gives me a sense of closure for the day. I bundle up if it’s cold, step onto the porch, and just breathe the evening air while the sun disappears. If I can’t go outside, I’ll at least look out the window or even change the lighting in the house to signify “day is done.” This practice is a simple but powerful cue that helps me slow down and be present, marking the transition from day to night in a mindful way.
Savoring a Warm Drink: Mornings in the fall, I lean into the coziness factor. I’ll make a cup of hot coffee, tea, or apple cider and treat it as a mini meditation. Rather than chugging caffeine for survival, I savor the process – listening to the water boil, smelling the aroma as it brews, feeling the warmth of the mug in my hands. Then I take a few slow sips, really tasting it. This only takes a few extra minutes, but it turns a routine habit into a calming ritual. Those deep breaths of steam and mindful sips do wonders for bringing me back to right here, right now. It’s amazing how much more grounded I feel after finishing my tea mindfully versus mindlessly.
Candlelight Evenings: When the holiday season stress is at its peak, I love to create a little sanctuary at home in the evenings. I’ll dim the overhead lights and light a few candles. There’s something almost magical about the soft glow of candlelight – it immediately makes the atmosphere feel calmer. There’s a tradition in yoga of candle-gazing meditation (called Trataka), which is said to improve focus and soothe the mind. The gentle flicker reminds me to breathe. And bonus: I often use a subtly scented candle (like vanilla or pine) because the scent can positively influence mood and calm the nervous system. It turns an ordinary weeknight into something a little more peaceful and special.

These are just a few examples, but the idea is to build little moments of mindfulness into your day. It could be a short walk where you really pay attention to the crunch of leaves underfoot, a few minutes of journaling at night (if that’s your thing), or playing a favorite song and truly listening to it without doing anything else.

It’s less about what you do and more about how you do it. Even in the chaos, you can claim pockets of peace. Those small moments help me reconnect with myself so I’m not just living for the next deadline or event; I’m actually living in the now.

Final Thoughts

As life speeds back up and the holiday season looms, I’m reminding myself (and you) that it’s okay to move through it all at our own pace. Yes, the world will get busy – but we don’t have to lose ourselves in the bustle.

By practicing presence, calming our frazzled nerves, and setting healthy boundaries, we can navigate this fall frenzy with more grace and groundedness. I’m going to do my best to stay intentional – to choose what truly matters, to say no when I need to, and to slow down enough to appreciate the little joys along the way.

If you’re feeling overwhelmed as schedules fill up, start with a deep breath, give yourself permission to pause, and take things one moment at a time. The beauty of this time of year – the gatherings, the traditions, the chance to reflect on what we’re grateful for – can only be truly appreciated if we’re there for it. So let’s be there. Let’s be present, even as life speeds up.

In the end, our presence is the best present we can offer to our loved ones and ourselves – far more than any perfectly baked pie or expertly wrapped gift. Here’s to a season of greater calm, meaningful moments, and the courage to live it fully, one mindful step at a time.

Take care,

-Emilia ♡