Burnt Out After Summer? How to Reset Your Nervous System This September

Summer has a way of sweeping us up. The long days, holidays, and lighter routines sound amazing, and often they are. But the reality for some can feel different. Squeezing five days of work into two, rushing to make the most of the sunshine, and trying to keep up with everything else can leave us feeling burnt out after summer rather than refreshed.

And then there are the mums, who often feel this even more intensely. Summer brings precious memories, but also the juggle of keeping kids entertained 24/7 while balancing work, home life, and maybe (if you’re lucky) a little time for yourself. By September, it’s no wonder so many mums feel drained and craving routine again.

Whether you’re a mum or not, the transition into autumn can be tough. The shift back into darker evenings, and summer catch ups often leaves the nervous system frazzled. But September can also be your reset, the chance to move from overwhelm into a steadier, calmer rhythm that carries you through the months ahead.

What Your Nervous System Needs to Reset This September

The nervous system is your body’s internal stress gauge. It flips between two main states: ‘fight or flight’, when you’re constantly ‘on,’ and ‘rest and digest’, when your body feels safe to relax, restore and recharge. After a busy summer, many of us get stuck in the first state which is alert, overstimulated, and running on adrenaline.

The issue is, when the nervous system doesn’t get a chance to reset, it starts to impact everything else like sleep, mood, hormones, energy, digestion, and even how patient we feel with those around us. That’s why stress can feel bigger than just tiredness, it’s your whole system signalling for calm.

Luckily, the nervous system is designed to be adaptable. With the right support and a few small shifts, you can bring it back into balance and build resilience, before the heavier months of autumn and winter take hold. 

5 Small Habits to Improve Your Nervous System Naturally

When it comes to stress recovery, we think it’s the little things that make the biggest difference. You don’t need a full lifestyle overhaul, just a few consistent changes to help get your nervous system out of overdrive and back into balance. 

Here are five simple habits that have been transformational for our clients and even ourselves too.

1. Morning light and gentle movement:
   
   Getting outside within the first hour of waking is one of the easiest ways to calm an overactive nervous system. Natural light signals to your body that it’s safe to wake up and sets your circadian rhythm for better energy and sleep later on. Even a 10 minute walk can work wonders.

2. Nourish with foods that calm the nervous system:
   
   What you eat can directly affect how your body handles stress. Meals rich in protein, slow releasing carbs, and healthy fats help stabilize blood sugar, preventing the spikes and crashes that keep the nervous system on edge. Things like oats with nuts and seeds, salmon with roasted veg, cottage cheese with cucumber and buckwheat crackers or boiled eggs with avocado and sourdough.

3. Create a simple evening wind down:
   
   Screens, emails, and late night scrolling can keep the body stuck in fight or flight mode. Instead, try swapping one habit, like scrolling, for something soothing like a herbal tea with a  book, or five minutes of slow breathing. Small rituals signal to your body it’s time to rest and digest.

4. Ground yourself during the day:
   
   Stress builds up quietly throughout the day. Grounding practices like walking barefoot on grass, stretching, journaling, or even placing a hand on your chest while taking three slow breaths help reset the nervous system in real time. 

5. Lean on connection, not isolation:
   
   It’s easy to withdraw when you’re burnt out, but us humans are wired for connection. Sharing how you feel with a friend, joining a group, or even a quick coffee catch up can regulate the nervous system more than you might think. Social connection acts as a natural remedy for an overactive nervous system, and it’s also one of those Blue Zone tips for staying young, healthy, and vibrant.

Nervous System Support Supplements for Autumn and Winter

As the seasons shift, our bodies may need more than just lifestyle tweaks. Shorter days and personal strains can put extra pressure on the nervous system, which is why autumn is the perfect time to top up your reserves with the right support.

A few things worth focusing on now:

• Vitamin D3: With less sunshine, topping up is essential for mood, immunity, and nervous system balance. Deficiency is common in the UK over winter, so a daily supplement can make a real difference.

• Magnesium: Magnesium regulates stress, balances mood, and supports sleep. Many of us don’t get enough from food, making supplementation especially helpful in stressful seasons.

• Omega 3: Known for its powerful anti-inflammatory benefits, omega 3 is one of the best supplements for reducing cortisol and protecting the nervous system under stress. It also supports brain health, mood stability, and overall resilience.

• B vitamins: These fuel energy production and nervous system function. They’re quickly depleted by stress, so topping up can help prevent that wired but tired feeling.

• Adaptogens (like ashwagandha): Adaptogens help the nervous system adapt more smoothly to stress, supporting calm without sedation and energy without overstimulation.

• Lion’s Mane: This medicinal mushroom has been shown to support nerve growth factor (NGF), cognitive function, and mood. It’s particularly helpful for focus and mental clarity during stressful seasons.

These are what we see as the building blocks for resilience. There are, of course, other supplements worth considering depending on your needs, like probiotics, skin health support, or an all round immune blend. But if you want a strong foundation going into autumn, these four are a great place to begin.

Kate’s Signature 1:1 Programme This September

Sometimes, no matter how many small changes we make, we still feel stuck in cycles of stress and overwhelm. And honestly, we can relate to this so much. And that’s where personalised support can make all the difference.

Kate’s signature 1-2-1 programme, opening again this September, is a 13 week reset designed to help you move from survival mode into calm, clarity, and consistency. Her method blends science and soul, combining targeted supplements, naturopathic nutrition, nervous system regulation, and feminine energy practices, to support your health on every single level.

This isn’t another quick fix wellness plan. It’s a chance to rebuild your foundations, regulate your nervous system, and step into a steadier rhythm that carries you through autumn and beyond. 

Whether you’re a mum craving more balance or simply someone who feels burnt out after summer, this programme offers the structure, support, and personalised guidance you need to rise into your next season feeling lighter, calmer, and more resilient.

This is a really intimate and personal experience for a small group of women, so spots are limited. Click here if you’d like to learn more.

Stress Recovery Starts With Small Steps

If you’re feeling burnt out after summer, please know you’re not alone, as so many women feel the same way. The constant juggle, shifting seasons, pressure of new routines…it’s a lot for any nervous system to carry.

But, you don’t need to do it all at once. Small habits, a little extra seasonal support, and giving yourself space to slow down can make a huge difference.

And if you’d like some personalised guidance, Kate’s 1-2-1 programme is here to help you do exactly that. With her support, you can find your rhythm again, regulate your nervous system, and build resilience for the months ahead.