September Reset: Using CBT to Build Healthy Routines
- cbtbournemouth
- Sep 9, 2025
- 2 min read
Why September Feels Like a Natural Reset
September has been said to feel like a “mini New Year.” The change in the weather, shift in mood, pause before the Christmas build up, return to school, work, and routine brings a chance to start fresh. But, for many this also brings exhaustion and anxiety. There is often a strong sense of wanting to reset, start fresh and set new focused intentions to include self care and wellbeing.
But with that sense of renewal can also come pressure, social comarisons tand feeling overwhelmed. The feeling that you must get everything organised right now, overhaul your habits, and push yourself harder can quickly lead to stress or burnout.
The good news? You don’t have to do it alone. Cognitive Behavioural Therapy (CBT) provides evidence-based tools to help you create sustainable, healthy routines without the all-or-nothing pressure.
👉 Ready to start? Book your first appoitnment here.
How CBT Helps Build Healthy Routines:
1. Breaking the Cycle of All or Nothing Thinking
Many people approach September with what can turn out to be fairly unrealistic high expectations:
“I’ll exercise every day, I wont eat any junk food.”
“I’ll be completely organised.”
“This time I won’t fall behind.”
All great and with the best of intentions but can feel too fixed and not adaptable to the demands of your life. CBT helps you spot these rigid thought patterns and replace them with flexible, realistic goals, setting you up for success instead of disappointment. Building self compassion and working towards a life full of the things you value.
2. Turning Intentions Into Habits
CBT doesn’t just focus on thoughts, it also helps you make small, realist, consistent behavioural changes. By breaking goals into manageable steps, you can build routines that actually last.
Example: Instead of “I’ll meditate every morning for 30 minutes,” We might work togetehr in CBT to guide a new goal, perhaps you to start with 5 minutes twice a week. Small wins build confidence and momentum. CBT with me will always be bespoke to your needs. I will listen and adapt my knowledge to your goals and current needs.
3. Managing Stress Along the Way
Even positive change can feel stressful. CBT provides practical tools like relaxation strategies, thought reframing, and problem-solving to help you stay balanced as you adjust to new routines.
👉 Ready to reset with support? Book your September session today.
Practical CBT-Inspired Tips for Your September Reset:
Choose 1–2 focus areas. Avoid overwhelming yourself with too many changes at once.
Use habit stacking. Attach a new routine to something you already do (e.g., stretching after brushing your teeth).
Challenge perfectionism. Progress is more important than getting it “perfect.”
Schedule self-care. Put rest and downtime into your calendar, not just tasks.
Ready To Start Your September Fresh with CBT?
September is a powerful opportunity to create balance, but it doesn’t have to be stressful. With CBT, you can build healthy routines that support your mental health, reduce overwhelm, and help you thrive through autumn and beyond.
🌿 Take your fresh start seriously & Book your September reset session now.
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