Easing Back-to-School Anxiety
Returning to the classroom is usually full of excitement and fresh school supplies.
But this year, the back-to-school rush feels different. Familiar protocols are changing. School supply lists now include items like hand sanitizers and disinfecting wipes. School mask mandates and vaccine requirements force conversations about our collective responsibility to maintain a healthy classroom.
Thanks to COVID-19’s enduring presence, we’re still on our toes about what the future will bring.
It’s normal for unexpected changes to increase anxiety. This post is for students, teachers, and staff members who want a guide to easing anxiety as they begin a sustainable year of learning.
photo by Nate Dumlao
Here’s what we know for sure: anxiety softens when it meets a consistent, calm, and connected presence.
In order to ease concerns, take a step back and evaluate how your whole life encourages moments of calm presence. This perspective includes your relationships, mental and emotional health, physical wellbeing, and spiritual or religious practice. For each dimension, I offer a few suggestions based on research to shape the anxiety you experience in a way that supports your whole being.
Relational
A support system is more than a nice idea. Social engagement-at whatever level works best for you-is imperative to your health. Take advantage of opportunities to make safe plans with others and then use those social times to talk about what’s on your mind. Shared spaces remind us that we’re not the only ones facing uncertainty. If therapy is financially feasible while in school, reach out to someone who is trained support you during this time. If you’ve found supportive places to talk about your concerns, look for ways to incorporate play, fun, and adventure into your relationships.
Mental
Give your thought life some TLC by moving your worries out of your head. Task lists, planners, and calendars are all useful for creating structure and directing anxious thoughts some place other than your mind. Take this strategy a step further by naming your gratitudes at the end of each day to “check out” mindfully after a long day of classes, studying, and appointments. Don’t forget: Your mental health benefits greatly from regular screen-free time. Try taking daily breaks from your devices for 5 minutes and incorporate longer stretches of separation during evenings and weekends in order to be present to the world beyond your screen.
Emotional
When we get curious about our anxiety, it often reveals deeper emotions lurking under the surface. Common feelings associated with anxiety include fear, sadness, and anger. Emotions benefit from our nonjudgemental attention. One tip for attending to your emotions is to keep track of your feelings during the school day by using a small journal or a Notes app. Research show that simply naming the emotions we experience makes them more bearable and restores a sense of calm to our nervous system.
Physical
You know the drill: exercise regularly, eat nutritious foods, and get plenty of rest. These guidelines are essential not only for our physical longevity, but also for our brain’s optimum functioning. Dedicate time each day to take care of your body everyday in a way that feels good to you and is reasonable for an already-busy schedule. No need to train for a triathlon! Taking a long shower, making a plant-based meal, and even doing some desk yoga are simple ways to get your blood flowing in the right direction.
Spiritual
Here’s a perspective that may be new to you: anxiety is an appropriate response to a global crisis. Pretending to have all the answers can have the negative effect of repressing natural and normal anxious symptoms until they become too big to be ignored. When anxiety becomes overwhelming, many people find strength and solace in communities bound by common hope. During a stressful school year, it’s important to maintain the spiritual and religious ties that support you. If you don’t identify with any particular religion or spiritual practice, tap into a greater sense of connection to the world around you. Time in nature, practicing meditation, listening to podcasts, exploring your ancestry, and creating things that bring you joy are all ways to inhabit your place in a bigger story.
I hope this holistic approach offers you a few starting points for easing the very normal experience of anxiety.
Remember: it’s okay to ask for support. Your efforts to center your wellbeing ripples through your community in healing ways. If you’re seeking support and a safe place to process, reach out today for a free consultation and I’d be glad to connect.
Sources
https://www.aap.org/en/pages/2019-novel-coronavirus-covid-19-infections/clinical-guidance/covid-19-planning-considerations-return-to-in-person-education-in-schools/
https://www.cdc.gov/mentalhealth/stress-coping/cope-with-stress/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fdaily-life-coping%2Fmanaging-stress-anxiety.html
https://www.nytimes.com/2015/04/04/business/dealbook/the-importance-of-naming-your-emotions.html
