How psychology can help you start the new school/work year well (and take care of your mental health)

The back-to-school or back-to-work season often comes with new projects, renewed organization, and getting back into study or work routines… but also with a certain mental load, stress, or the fear of not being "good enough."

What if we used this pivotal moment as an opportunity to take care of ourselves using some insights from psychology ?

Psychology isn’t just a theoretical discipline it’s also a powerful tool for navigating transitions and periods of change.

Mental Health

Here are a few ideas to make your return to routine calmer, more mindful, and more balanced.

1. Letting go : accepting the unexpected and the transition

We often hope everything will run smoothly from September: flawless organization, clear goals, endless energy… But positive psychology reminds us that accepting the unexpected and practicing mindfulness in the present moment are powerful allies.

Accepting that the transition into the new season will happen gradually, observing our emotions without judgment, and adjusting our pace as we go can help reduce stress and relieve the pressure to be perfect.

2. The need for autonomy : setting your own intentions

According to self-determination theory (Deci & Ryan), autonomy is a fundamental psychological need it’s the feeling of choosing and acting in line with your true self.

At the beginning of the year, it’s helpful to ask : Which choices truly reflect who I am? What are my real priorities? Setting realistic goals that are aligned with your personal values helps avoid overwhelm and burnout. Even small personal decisions (like saving time to read or exercise) can boost your sense of control and coherence.

3. Gratitude : Valuing small successes

The return to routine can feel overwhelming in light of everything that needs to get done. Keeping a gratitude journal or simply noting “three things that went well today” each evening can help shift how you view your daily life.

Research in positive psychology shows that practicing gratitude improves mood, motivation, and relationship quality. It’s a simple way to recharge the mental energy we need during periods of adjustment.

4. Sleep and healthy routines

The start of a new season often means going back to a busier pace. But neuroscience tells us that regular sleep is essential for mental health improving focus, memory, and emotional regulation.

Establishing consistent sleep and self-care routines (fixed bedtimes, breaks during the day, balanced nutrition) might seem basic… but it’s one of the best ways to protect against back-to-work stress.

Returning to work or school isn’t just a return to being “busy” it’s a real opportunity to reset your balance and nurture your psychological well-being.

Psychology offers many tools to help us approach this moment with greater awareness, calm, and confidence.

What if back-to-school could also be a time for renewal ?