Dr. Mercola Shares September Mental Wellness Tips to Reduce Stress and Anxiety

September brings unique mental health challenges that many people don't recognize until they're already feeling overwhelmed. According to Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, the transition from summer's freedom to fall's structured routines creates stress that can significantly impact your mental well-being. 

The combination of shorter daylight hours, schedule changes, and increased responsibilities can trigger anxiety, depression, and fatigue. However, Dr. Mercola emphasizes that understanding these seasonal patterns and implementing targeted strategies can help you navigate September with greater calm and focus. 

Why September Secretly Sabotages Your Mood 

As daylight hours decrease, your brain produces less serotonin, the neurotransmitter responsible for mood regulation. Simultaneously, your circadian rhythm begins shifting, which can disrupt sleep patterns and leave you feeling mentally foggy or emotionally unstable. 

The cultural pressure to "get back to business" after summer compounds these biological changes, creating stress that affects everything from concentration to relationships. 

Reset Your Sleep-Wake Cycle 

Quality sleep forms the foundation of mental wellness. Dr. Mercola recommends getting morning sunlight exposure within the first hour of waking to help regulate your internal clock and support evening melatonin production. Creating a calming bedtime routine is equally important. Dim lights one to two hours before sleep, avoid screens in the bedroom, keep your sleeping area cool and dark, and consider sipping herbal teas like chamomile to encourage relaxation.  

Consistent sleep timing often stabilizes mood and mental clarity more than perfect conditions ever could. 

3 Herbs That Combat September Stress 

September’s increased responsibilities can overwhelm your adrenal glands and affect your mood. Dr. Mercola recommends: 

• Adaptogens: ashwagandha for cortisol balance, rhodiola for mental performance, holy basil for calm 

• Daily stress practices: deep breathing (inhale 4, hold 4, exhale 6), meditation or mindfulness for 5 minutes, spending a time in nature 

• Key nutrients: magnesium from leafy greens, nuts, seeds, and avocados; vitamin D and omega-3s from wild-caught fish 

Nourish Your Brain with Mood-Supporting Foods 

Your mental state reflects the nutrients you provide your brain. Dr. Mercola emphasizes: 

• Omega-3 rich foods: wild-caught salmon, sardines, walnuts 

• B-vitamin sources: nutritional yeast, grass-fed meats, organic eggs 

• Fermented foods: sauerkraut, kimchi, kefir 

• Limit processed foods, refined sugars, and caffeine, which can worsen anxiety and energy crashes 

Practice Daily Stress-Reduction Techniques 

Dr. Mercola recommends simple practices you can do anywhere: 

• Deep breathing exercises offer immediate stress relief. Try breathing in for four counts, holding for four, and exhaling for six counts. 

• Time in nature reduces cortisol levels and improves mood. Even 15-20 minutes outdoors significantly impacts your mental state. 

• Meditation or mindfulness practices help you stay present rather than getting overwhelmed by to-do lists. Start with five minutes daily. 

Support Your Nervous System with Key Nutrients 

Magnesium helps calm the nervous system and supports quality sleep. You can get it naturally from dark leafy greens, nuts, seeds, and avocados. Many people become magnesium-depleted during stressful periods. 

Vitamin D affects mood regulation and cognitive function. As sun exposure decreases, wild-caught fish supply both vitamin D and brain-supporting omega-3 fatty acids. 

Stay Hydrated for Mental Clarity 

Dr. Mercola recommends starting each day with filtered water containing a pinch of unrefined sea salt and fresh lemon juice to support cellular hydration and mental clarity. 

Herbal teas also contribute to hydration while supporting mental wellness. Green tea offers L-theanine for calm alertness, and chamomile promotes gentle relaxation. 

Your September Mental Wellness Plan 

Dr. Mercola's approach focuses on consistency rather than perfection. Choose two or three strategies and implement them gradually rather than overhauling your entire routine. 

Start with sleep consistency and stress management as your foundation. Add brain-nourishing foods and gentle movement as you build sustainable habits. Remember that protecting your mental health isn't selfish but necessary for sustained well-being.