Ep.2/ Combatting Back to School Anxiety
Combatting Back to School Anxiety
By: Alexandria Gohla, MSW, LCSW, Ed.S & Jacqueline A. Rhew, CADC, LCPC
Summer break can be hard on students. Summer may only be a few months long, but many changes happen during that time. While returning to school students may be hyper aware of the new experiences, new friends, and new surroundings which may cause stress. It is important for students to start the school year with a fresh perspective and make an effort to take on a positive attitude. Here are some tips to help your student successfully return to school and limit school anxiety.
Be sure to start your school routine a week or more before school begins. Providing your student with a routine is important for creating a sense of security and control and can reduce feelings of anxiety. Fostering healthy sleep habits (avoiding daytime naps, shutting down electronics an hour before bed, creating a bedtime routine, and trying to sleep/wake at the same time daily) will also alleviate stressors on you as a caretaker as well. Having your student do a “walk-through” before their first day will also give them exposure and reduce anxiety symptoms. By practicing going through anxiety provoking situations and processing through feelings, students are able to implement coping skills in a safe and controlled environment so they are more apt to use the skills in real time situations during their school day. Communicate your expectations about a consistent school attendance routine, and then stick to those expectations. Talking about what your student can expect and what is expected of them are important components of the structure. Be sure to set clear expectations around attendance and work completion, and avoid power struggles with your student. Children with anxiety, emotional issues and medical issues due better with clear expectations and consistency, even if they appear to struggle with it. It will take several weeks of consistency to build a routine, but avoid moving away from structure or expectations due to belief, 'the child can not handle structure. By giving clear expectations and choices that tie with tie with privileges your students will adapt to the new routine and receive a reward which will increase positive behaviors and lessen the power struggle.
Students who struggle with performance or school anxiety may experience the most stress. Children may try to escape the daily stressors that occur naturally throughout the day with in person learning which may increase their anxiety. It is important to set goals for the school year, such as earning good grades, but teaching your child that working hard and learning how to recover from setbacks can be just as effective in achieving goals.
As a caretaker, be sure to be aware of your own feelings and fears surrounding school. Students will pick up on how you are feeling. It is important for you as a caretaker to notice and limit your student’s worry triggers as well. Take the opportunity to teach coping strategies (i.e. deep breathing, counting, taking a break) and validate your/your student’s feelings. Modeling positive behavior helps your child build and use important skills to help manage anxiety. This may sound cliché, or maybe it sounds surprising, but many of the most successful and emotionally healthy kids at school know that their parents can be their greatest ally. You may think it's obvious, but let your child know they can tell you anything. Encourage them to share one good thing that happened at school each day. Help them succeed by continuing to be their biggest cheerleader. Set aside an occasional “worry time” of 10-15 minutes each day for your student to be anxious and talk to you about their concerns. After this time, process through these emotions with your child, practice coping strategies, and encourage your child to move on so your worries do not control the rest of their week or negatively impact their grades. Identify what your student is good at and encourage them to try their best.
The first couple of weeks back-to-school tend to seem a little socially chaotic as everyone is trying to find their place in the "social ladder of popularity." However, having just a couple of close friends can be more important and rewarding than having tons of surface-level friends. Encourage your students to be themselves at school. Tell your child that not everyone is going to like them or get along with them, but that is ok. They do not need to impress their friends or classmates, especially if it violates their values, such as being kind, working hard, and avoiding alcohol and drugs. If your student is self isolating, provide them with opportunities to interact with others. Staying in their room, canceling plans, and avoiding activities will increase your student’s anxiety as the first day of school approaches.
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