4 tips for curbing back-to-school anxiety

For better or for worse, the end of summer vacation is nearly here. There are plenty of reasons for students to be both excited and nervous about going back to school. Many students are starting their first year at an entirely new school after graduation or a move and are afraid of the unknown. Students who’ve gone through big changes over the summer may fear the reactions of their peers. Then, there are the general fears of the season: new teachers and challenging classes, not having the right school supplies, being misunderstood or just losing the freedom of summer.

While anxiety is natural, the extent to which it affects each student will vary. Many children will find a way to work through their anxiety on their own, but some may find the stress more debilitating to their mental health than others. If you or your student are the type to become overwhelmed by the back-to-school season, these tips are for you.

1. Communicate

We could all use a bit more communication in our lives, but communicating with your children is especially important. You set the prime example for your student to follow in the future when communicating with you, their friends or their teachers. For some students, simply talking about their stress can be exactly what they need to work through it. Even when a quick talk won’t alleviate their anxiety, they’ll still benefit from keeping the people they care about informed. Open communication also gives you an opportunity to voice your own anxiety related to the new school year, reassuring them that their feelings are normal.

The stresses of school might seem insignificant to some, but it’s important to remember that your student’s feelings are important to them. When the time comes to talk, don’t be dismissive. Acknowledge their fears and reassure them that it’s totally normal to feel anxious about these changes. Regardless of your own comfortability with communicating, it may also be beneficial to find a therapist (or seek out the school counselor) to help your student work through the change with an expert.

2. Be prepared

Take some time during the back-to-school season to prepare your student for the year ahead. Finding ways to slowly introduce their school schedule back into their life can make the transition much smoother. Try resuming normal morning routines and sleep schedules one to two weeks before the official start of the school year. Plan out the route to and from school — whether it be walking, biking or driving — and practice in the mornings during expected traffic schedules.

Make sure you and your student attend any new student orientations or meet the teacher opportunities leading up to the first day of school so you can get a feel for the atmosphere and have a brief look at the campus. Create a list of all the necessary materials they’ll need (or download the required school supplies list from your school district) and head to the store. There are tons of back-to-school sales to choose from — just make sure to hit up your favorite stores before everything sells out!

3. Change your perspective

Anxiety and negativity go hand in hand. When we’re nervous or anxious, it often stems from fear of a negative emotion or experience. Many of us know that our anxiety tends to fade after we’ve faced the challenge we were so nervous about in the first place. While this can help us when struggling with anxiety in the future, it doesn’t change how we feel in the meantime.

A great exercise to practice with your student when anxiety becomes overbearing is changing their perspective. Many of our fears become opportunities when we imagine them in a different context. Here are a few examples:

• “The fear of meeting new people” can become an opportunity to meet someone new.
• “The fear of failing in class” can become a chance to learn something new or improve existing skills.
• “The fear of losing free time” can become an opportunity to participate in clubs, after school activities or sports.

4. Schedule time to relax

It might seem a little counterintuitive to schedule time to relax now (they’ve been on summer break, after all), but quickly pivoting back into the stress of school after months off can be overwhelming. Give them time to do some of the things they’ll miss doing after summer’s over, like lounging on the couch watching TV, riding bikes with friends, playing video games or having water balloon battles. Encourage them to participate in some of these healthy, relaxing habits for their mind:

• Journaling: Give them time to reflect on their day and record their thoughts and emotions to help them process the upcoming change.
• Go for a walk or hike: Spending time in nature — away from electronics — is beneficial for the mind and can help reset the expectations they have for themselves and their school year. (Make sure to stay hydrated if it’s hot out!)
• Take a nap: This one’s for the little ones (but we know most people love a good nap). Naps help your child’s body and mind recover and give you a little extra time to clean up or relax in your own way.

What are you doing to prepare for the back-to-school season? What relaxing activities are you and your student doing this summer? Share your positivity and let us know in the comments!