As August slips away into a moment of time, we’re greeted by a month that brings many changes. Fresh starts at school, returning to work after a long deserved break away, or heading back to the university grind. September also calls for cinnamon spiced lattes, long rainy walks in welly boots, chunky knit scarves, and re-runs of Gilmore Girls.
September has its way of ushering in both new beginnings and big adjustments, which can sometimes feel a little overwhelming. That’s why, here at TOTM, we’re embracing the idea of a September Reset. Think of it as a “New Year, New Me” mindset, but tailored to September, rather than January.
This month, grant yourself the permission to slow down. Wave goodbye to the hectic routines, late night doomscrolling, and feeling behind on an endless to-do list. This month is about creating peaceful, gentle habits that help you feel grounded and balanced.
So let’s get into shall we it?
Regulating Your Nervous System
First off, we’re looking at regulating the nervous system. When your nervous system is dysregulated (too revved up or too shut down), it can affect everything from your mood and focus to your physical health. Regulating your nervous system can help you feel calmer, more grounded, and more connected to your body.
Your nervous system is made up of two main branches:
👻the sympathetic – fight, flight, freeze
😌the parasympathetic – rest, digest, restore
A healthy nervous system moves between the two. But if you’re stuck in overdrive (anxiety, racing thoughts, tension) or shutdown (numb, exhausted, unmotivated), regulation techniques help you shift the nervous system back into balance.
Ways You Can Regulate Your Nervous System
🌬️Breathwork – Slow, deep breathing (e.g. inhale 4 counts, exhale 6) signals safety to the body.
🧘♀️Low impact gentle movement – high impact exercise can spike your cortisol levels which causes stress. Opting for low impact exercises can activate the parasympathetic nervous system which lowers your stress hormones. Think Pilates, walking, and yoga.
🌱Grounding techniques – Use your senses to anchor (e.g. name 5 things you can see, 4 you can touch…).
🧊Cold exposure – Having a cold shower, or if you’re brave enough, going for a cold swim, can help reset your nervous system.
🤗Connection – Safe social contact (a chat, hug, even eye contact) calms the vagus nerve.
Cycle Syncing
Ever heard of cycle syncing? It might sound a bit strange at first, but here’s the idea. Cycle syncing is about tracking your menstrual cycle and aligning your activities and social plans with your different cycle phases.
If you’re on your period, trying to push through a high-intensity workout might not be ideal, but gentle yoga could be perfect! Cycle syncing is all about tuning into your body and using your cycle as a guide to make small, intentional choices that help you feel more balanced and energised.
To help you track your cycle and understand the different phases you’re in during your cycle, Clue is the perfect cycle tracking app. Clue provides you with science-backed insights into your cycle, gives you accurate period and ovulation predictions and pattern analysis, and a deeper understanding of your hormones, mood, and energy.
What’s better is that we’ve actually teamed up with Clue Plus to offer you 75% off an annual subscription of Clue – that’s only 52p a month! Get it while you can here.
Journaling
Why not use this month as a chance to start journaling if you haven’t already? Writing down your thoughts, goals, and what you’re grateful for can calm your mind, boost optimism, and help you feel more in tune with yourself.
A great way to begin is Julia Cameron’s Morning Pages method. All you have to do is fill up three pages of paper, stream-of-consciousness style, first thing in the morning. Write down whatever comes to mind, like worries, plans, random thoughts, absolutely anything.
There’s no wrong way to do it. But it has to be done first thing in the morning! The purpose of this is to just dump everything out of your mind ahead of your day. See what happens!
Setting A Morning Routine
If you’re anything like me, you might wake up to your alarm, hit snooze, go on your phone, and sometimes even skip breakfast. But this month, that’s changing. It’s time to create a morning routine that supports you and leaves you feeling prepared for the day ahead.
Instead of hitting snooze, challenge yourself to rise with your alarm and avoid the temptation to reach straight for your phone. Those early moments set the tone for your day, so try something more intentional like journaling or reading a couple of pages from a book instead.
And what about that first cup of coffee? Nutritional therapist Alex Patience, explains that drinking coffee on an empty stomach can cause spikes in cortisol and blood sugar, often followed by a mid-morning crash and strong cravings for sugar or more caffeine.
The fix is simple: fuel your body first. A protein-rich breakfast before your coffee helps stabilise energy, support hormone balance, and keep you feeling steady and in control.
Finally, why not try setting an intention for the day? A simple affirmation such as, “I will approach today with gratitude and positivity,” can help you move into your day with optimism and purpose. With these small but powerful shifts, you’ll feel more energised, focused, and ready to take on whatever comes your way.
Setting A Night Time Routine
Sleep is so important for your body and mind, and it becomes even more valuable during your menstrual phase. Hormonal changes around your period can sometimes mean more disrupted sleep, making it harder to get a good night’s rest. Did you know you might be losing a whole night’s sleep during your menstrual cycle?! Read more about this here.
Think of your night-time routine as a little act of self-care. Aiming for a regular bedtime and wake-up time helps your body find its natural rhythm. Swapping screens for a calming activity, skipping that late-night caffeine, and creating a cosy sleep space can all make a big difference. Fairy lights, a hint of lavender, and your comfiest pyjamas can set the scene perfectly.
And for extra comfort while you sleep, TOTM night pads are designed to keep you feeling secure and relaxed all night long, so you can focus on the rest your body deserves.
Mindful Eating
September has a way of inviting us back into the kitchen. As the evenings grow darker and the air turns cooler, there’s nothing quite as comforting as wrapping yourself in a blanket with a nourishing, hearty meal. For me, this season is all about warming dishes like fragrant dahl bowls or a spiced lentil soup, both filling, satisfying, and deeply comforting.
Nutritional therapist Alex Patience, highlights the importance of creating balance on your plate. Each meal should ideally include three key elements:
- A protein source – to help maintain muscle strength, support repair, and keep you fuller for longer. E.g. lentils, chickpeas, tofu, chicken, fish, eggs.
- A complex carbohydrate – providing steady, slow-releasing energy that prevents energy dips. E.g. brown rice, sweet potatoes, oats, wholegrain bread.
- A healthy fat – vital for reducing inflammation, stabilising blood sugar, and supporting brain and hormone health. E.g. avocado, olive oil, chia seeds, flaxseeds, walnuts.
By layering these elements into your meals, you’ll not only feel warm and nourished but also keep your body energised and balanced as we move into autumn.
Win Your Monthly Shop With Morrisons
At TOTM, we’re embracing September as a fresh start. For your routine, your mindset, and yes, even your shopping basket!
To help with your September reset, we’re giving you the chance to win one of 10 x £100 Morrisons vouchers when you pick up your TOTM period care at your local Morrisons.
Here’s how you can enter:
👉 Head to your local Morrisons between 2nd September – 3rd October
👉 Pick up your favourite TOTM period care
👉 Upload your receipt via the link below
That’s it! You’ll be in with a chance of winning £100 to spend on your next Morrisons shop, with 10 vouchers up for grabs, it could be you!
A Gentle September isn’t about perfection, it’s about giving yourself time, space, and care during a transitional month. Whether it’s tuning into your cycle, creating routines, or practising mindfulness, the goal is to feel grounded, nourished, and ready to tackle the new term, a job ahead, or the new month.
Thank you to Alex Patience @thealternativeprescription for her contributions to this blog post 💗
