Ways to Handle Back to School Anxiety
picture credit by desicomments
by Sara Arter-Clearwater Clinician
Back to school comes with a multitude of feelings. For some it can come with excitement to see friends, join clubs and activities and even get into a routine. But for others a school day may be packed with potential stressors: separating from parents, meeting academic expectations, managing peer groups, and navigating loud, crowded school hallways and cafeteria, to name just a few of many challenges.1
Returning to school can be very stressful and a child’s behavior can reflect this. Examples of behaviors that suggest your child is experiencing above-average anxiety around the return to school include:
Withdrawing: not wanting to be around friends or family, mood swings, difficulty concentrating, poor grades, expressing feelings of hopelessness, loss of interest in things they used to enjoy.
Increased physical complaints: headaches, stomachaches, and fatigue in the absence of an actual illness.
Change in sleep pattern: taking an hour to fall asleep when a child normally goes to sleep quickly or waking you up with worries during the night when a child typically sleeps well.
Avoiding school-related activities: school tours, teacher meet-and-greets, or avoiding school itself once the year starts. ii
Most children and teens become a little anxious about starting school. A certain amount of school-related anxiety can be common for adolescents. But when nervousness crosses over into full-fledged anxiety in school, children and teens need extra support.
Anxiety disorders are increasingly common among adolescents. In fact, studies show that nearly 32 percent of American teens between the ages of 13 and 18 suffer from an anxiety disorder at some point. iii
For that reason, parents need to know how to recognize the difference between an anxiety disorder and common levels of anxiety in school.
Stress-relief tools give children and teens new, positive ways to respond to feelings of anxiety in school. Here are some powerful back-to-school tips for parents to share with teens. These approaches can help counteract school fears and build stress resilience.
1. Breathing Exercises - Breathing exercises are proven to have a calming effect on the nervous system; simply taking three slow, deep breaths triggers the body’s relaxation response and quiets the “fight or flight” response.
2. Journaling - Writing in a journal is another evidence-based tool for stress relief. Encourage your child to write a little bit every day about what they’re experiencing, as a way of interpreting and making sense of their emotions.
3. Self Care - Sleep and good nutrition go a long way toward alleviating anxiety. Without these basics, it’s difficult to restore and maintain inner calm. Parents can help kids learn to practice self-care.
4. Get out in Nature - Research has repeatedly proven that time outdoors reduces levels of stress, depression, and anxiety. When teens aren’t in school, spending time hiking or at the beach can help relieve anxiety.
5. Connect with family - The busy school-year schedule can keep the family apart. Everyone has someplace to be or something to do. So make a point of eating together at least one or two nights during the week. Moreover, turn off all devices while you’re eating, so you can focus on the food and each other. As a result, meals become a time for each family member to share what’s been going on in their day and their week.
Sometimes, just knowing that someone understands what they're experiencing is enough to help kids get through a challenging situation. Other times, they need a little extra help. In these situations seek help from a mental health professional. With the right help and treatment, your child can learn to manage their stress and anxiety.
Sources
i Julia Martin Burch, PhD. (2018, August 23). Back to school anxiety. Www.Health.Harvard.Edu. https://www.health.harvard.edu/blog/back-to-school-anxiety-2018082314617
ii Julia Martin Burch, PhD. (2018, August 23). Back to school anxiety. Www.Health.Harvard.Edu. https://www.health.harvard.edu/blog/back-to-school-anxiety-2018082314617
iii Back-to-School Tips for Dealing with Anxiety. (2019, August 8). Www.Newportacademy.Com. https://www.newportacademy.com/resources/mental-health/back-to-school-anxiety/ Anxiety and Depression Association of America