Tips for Navigating Back-to-School Stressors

While experiencing stress related to school is common, know that there are practical skills you can utilize to help navigate them.

As summer fades and the new school year approaches, it's normal to feel a mix of excitement and anxiety. Whether you're a student, parent, caregiver or teacher, the shift from the more flexible summer schedule to the structure of the school year can be challenging for everyone involved. It's important to acknowledge this transition and offer kindness and understanding to ourselves and each other.

Common Back-to-School Stressors

1. Academic Pressure:  

It's natural to want to do well in school, but the pressure to achieve high grades and perform well on tests can be overwhelming. Whether you're a student trying to meet expectations or a parent wanting to support your child’s academic performance, remember that doing your best is what's most important.

2. Social Anxiety:  

Starting a new school year or entering a new class can be intimidating. Making new friends and finding your place can be hard. It's okay to feel nervous about social situations—many people feel the same way.

3. Extracurricular Overload:  

Extracurricular activities can be a great way to explore interests and make friends, but it's easy to get overcommitted. Finding a balance between activities and downtime is key to avoiding burnout.

4. Adjusting to Change: 

Adjusting to new routines, teachers, and classmates takes time. The beginning of the school year can be uncertain and stressful, and that's okay. It's a period of adjustment for everyone.

 Tips for Navigating School Stressors

1. Open Communication:  

Talking about our feelings and asking others for help when needed is incredibly helpful. Whether you're a student expressing your concerns or a parent listening with empathy and offering validation, open communication can ease worries, strengthen connections, and facilitate problem solving.

2. Set Realistic Goals:  

Setting goals is a great way to monitor progress, but they should be realistic and achievable so that they don’t lead to overwhelm or avoidance. Focusing on effort, progress, and personal growth rather than perfection can help reduce stress and build confidence and self-efficacy.

Many students experience an irregular sleep schedule during the summer break. Sleep hygiene practices can help readjust sleep in preparation for the school year. Learn more here.

3. Prioritize Self-Care:  

Taking care of our physical and mental health is crucial. Whether it's getting enough sleep, eating well, or taking time to relax, self-care should be a priority for everyone. If you don’t already, having a self-care plan can help ensure you’re prioritizing your physical and mental health.

4. Create a Balanced Schedule:  

A balanced schedule that includes time for academics, activities, fun and relaxation can help manage stress. It's okay to prioritize and to say no to extra commitments if it feels too much.

5. Foster a Positive Mindset:  

Encouraging a growth mindset can help us view challenges as opportunities for growth and learning. For example, if a student struggles with a difficult math problem, they can see it as a chance to develop problem-solving skills rather than a setback. Whether you're a student or a parent, remember that effort and perseverance are valuable and can lead to improvement and success.

6. Manage Social Pressures:  

It's important to be true to ourselves and seek out friendships and activities that make us feel good. It's okay to take time to find others who we can connect with authentically.

7. Use Devices Mindfully:  

While devices such as smart phones, laptops, and tablets have their place (they can be used for connection and are often required for schoolwork these days) - they can also contribute to stress, disconnection, and cognitive issues such as difficulty focusing and inattention. Using our devices intentionally and exploring other joyful activities can be beneficial in finding a healthy balance.

8. Be a Role Model:  

Teachers, parents and caregivers can model healthy behaviors by managing stress in positive ways. This not only helps us but also sets a good example for children.

9. Celebrate Small Wins:  

Every effort deserves recognition. Celebrating small achievements can boost confidence, maintain motivation, and remind us of our progress.

10. Seek Support:  

If you're feeling stressed or overwhelmed, it's okay to seek help. Talking with parents, friends, school staff and counselors, or a therapist in your community can help you feel less alone when facing these challenges and ease feelings of anxiety or overwhelm. They can also offer support and guidance for managing stress and emotions. Participating in group therapy is another helpful resource where you can meet with peers to discuss your current challenges and receive support, feedback and practice practical skills that help us better manage our emotions and cope effectively with the problems we are facing.

The back-to-school season is a time of new beginnings and growth. Whether you're a student, parent, teacher, or therapist, it's important to approach this time with compassion and understanding. We all face challenges, and it's okay to seek support and take steps to care for our mental health. Let's make this school year one of balance, resilience, and kindness toward ourselves and others. We're all in this together, and every step forward is a step worth celebrating.

~ Chelsea