Navigating Back-to-School Stress: Tips for Students and Families
The beginning of a new school year—a time of excitement, new opportunities, and reconnection with friends. However, it also brings with it a fair share of stress, both for students and their families. The transition from the laid-back days of summer vacation to the structured routine of school can be overwhelming. But fear not, as there are effective ways to handle back-to-school stress and make this transition smoother for everyone involved. Here are a few tips to help students and families navigate back to school stress!
1. Acknowledge and Validate Feelings
It's important to recognize that feeling stressed about going back to school is normal. Students might be anxious about new classes, teachers, and workload, while parents might be concerned about their children's well-being and academic performance. Simply acknowledging these feelings and discussing them openly can provide relief and help reduce their intensity.
2. Communication is Key
Open communication between students, parents, and even teachers can help alleviate stress. Students should feel comfortable discussing their concerns with their parents, who can offer guidance and support. Teachers can provide insights into what to expect in their classes, helping students mentally prepare for the academic challenges ahead. Encourage your students to speak with their teachers and advocate for themselves if they have questions and/or need additional assistance. Learning the skill of self-advocating will benefit them for their entire lives!
3. Set Realistic Expectations
Both students and parents should set realistic expectations for the upcoming school year. Unrealistic goals can create undue pressure. Many students that I support in the school setting suffer from anxiety and some of that anxiety is caused by unrealistic expectations for their academic goals. Instead, focus on personal growth, improvement, and learning rather than solely on achieving perfect grades.
4. Establish a Balanced Routine
Balancing school, extracurricular activities, and personal time is crucial. Create a daily routine that includes time for studying, hobbies, physical activity, relaxation, and socializing. A well-rounded routine can reduce stress and promote overall well-being. Though some parents may see grades slipping and view that as a need to take away a choice of activity or sport, this can actually be detrimental to the student as this is taking away their outlet, which helps to regulate their stress.
5. Practice Self-Care
Encourage students to incorporate self-care practices into their daily routines. This could involve activities like meditation, deep breathing, journaling, or engaging in hobbies that bring joy. Prioritizing self-care helps manage stress and maintains emotional equilibrium. Students and their parents can even find self-care activities that they enjoy doing together!
6. Stay Organized
Staying organized can significantly reduce back-to-school stress. Use planners or digital tools to keep track of assignments, projects, and important dates. Having a clear overview of tasks ahead can prevent last-minute rushes and panic. The earlier this skill can be instilled in children, the better. Schoolwork and other responsibilities only increase as students get older, so putting these practices into place at a young age, will help set your student up for success!
7. Celebrate Small Wins
Celebrate even the smallest achievements throughout the school year. Whether it's acing a quiz, completing a project, or making new friends, acknowledging and celebrating these victories can boost confidence and motivation. Make sure to positively reinforce your students’ accomplishments no matter how big or small. Being a child today is tougher than ever with social media influence and peer pressure. The more positive encouragement a student can receive, the better they will be able to have the ability to view themselves in a positive way!
8. Seek Professional Help if Needed
If the stress becomes overwhelming for either students or parents, it's perfectly acceptable to seek professional help. School counselors, therapists, or psychologists can offer guidance and strategies to manage stress effectively. Reach out to your child’s school to see what social/emotional support is offered! Most schools have positions dedicated to supporting students’ social/emotional well-being.
If further assistance outside of the school setting is needed, I would be happy to support your student as his or her therapist! We have an amazing group of therapists at the Renewing Life Center. Call 702-434-7290 to schedule with any of us.
Back-to-school stress is a common experience, but it's one that can be managed with the right strategies. By fostering open communication, setting realistic expectations, and prioritizing self-care, students and families can approach the new school year with a sense of excitement and confidence, ready to embrace the opportunities and challenges that lie ahead.
Cara Espey, LCPC Intern