Managing Back-to-School Anxiety: Tips from an Online Therapist

As summer comes to a close and school supplies start surfacing, if you are looking for a time of year when kids and even college students begin feeling stressed about school, this is it. This back-to-school anxiety can be harmful if not well-managed, because your attitude going into the new school year is crucial for setting the tone you'll carry throughout the school year. So, we've decided to help you, students, by providing your student with coping mechanisms.

What Causes Back-to-School Anxiety?

• Fear of the unknown, especially around new teachers, classmates, and

• Routines. Leaving the comfort of knowing the pressure class formats and then changing it to one with a new location can be exhausting for college students.

• Academic Pressure – Expectations and worries about grades, testing, and homework.

• Students are often fearful that they will not fit in, will not make friends, or will be bullied and develop social anxieties as a result of the 'going back to school' feeling.

• Struggling to adapt to a different environment or new teaching method, or platform, or returning to an old system after holidays.

• Separation anxiety is most common amongst very young kids experiencing their first days in school, and first-year college students suffering from homesickness.

Tips on How to Manage Back-To-School Anxiety

1. Establish a Consistent Routine and Prioritize Good Sleep.

Since you can't have a good morning routine without first going to bed, the ideal is to adjust your bedtime gradually, 15-30 minutes earlier each night, for a week or two before the start of school, so that it will be easier.

2. Foster Open Conversations about Back-to-School Anxiety.

Parents should start having open conversations with their children about this issue. Let them express their fears and validate their emotions by helping them recognize that it is okay to feel as they do. If you're feeling anxious as a college student, reach out to your friends and family about it. You'll be amazed to discover you're not alone.

3. Set Achievable Goals for Yourself.

The best way for you as a student to cope with this anxiety is to formulate academic checkpoints. Set goals that you want to reach, study materials you want to cover, and scores you want to get. Also, break down large assignments into smaller tasks with clear deadlines, and avoid taking on too much when you know you won't be able to accomplish it all. Readjust and optimise your schedule to see how you can complete future ones.

4. Make New Social Connections.

Many students struggle to find their footing, often getting lost in the whirlwind of classes, studying, and assignments. This can be damaging to their mental health and introduce an aversion to such a routine. 

5. Use Cognitive Behavioural Techniques and Engage In Physical Exercise. 

Students need to be able to reframe negative thoughts and develop thought logs that contain things in school that make them anxious, and then brainstorm ways to relieve these anxieties. Combine this with physical exercise and mind-stimulating games, and you'll feel good about your body and have a sharp mind to match.

6. Foster Social Support.

We also recommend that parents and teachers develop a buddy system for their kids and check in regularly to see how they are doing. The buddy system allows kids to keep tabs on themselves and provide assistance to one another immediately when the other starts falling behind.

7. Take Some Time To Relax and Plan Fun Activities.

It's always good to end the holidays on a fun and relaxing note; this lets them not feel so bad about going back to school instead of painting their minds with colorful memories. To those hard-working kids out there, you must learn how to take a break, kick back, and relax. This will help you declutter your mind, allowing you to get back into your studies with a fervour you never had before.

In Search Of A Therapist For Your Anxiety? Contact Saltman Psychological Services Today!

Based in Brookline, MA, Christina Saltman of Saltman Psychological Services is proud to provide online therapy services to individuals in Boston, Massachusetts, New York, and Nevada. With a focus on anxiety, Saltman Psychological Services ensures that whatever you're facing right now, we've got you covered. To learn more about us and schedule an appointment, please get in touch with us today.