Coping with Back to School
It’s that time of the year again: back to school. Transitioning from the end of summer to going back to school can be a difficult time with students and parents. The daily routine of summer and the school year tends to be quite different. Summers are more open-ended and less structured. Kids may go to bed later, wake up later, and have more free time. The school year typically entails earlier bedtimes and rise times, having a set schedule during the day, and less free time.
Prepare for the Transition
Transitions are more challenging when they are abrupt. The transition back to school can be smoother if students prepare for the change of schedule by slowly going to bed earlier and waking up earlier as the start of the school year approaches, and practice the morning routine. For example, get dressed upon getting out of bed, brush your teeth, and have breakfast.
Managing Worry
If you are having worries or concerns about the school year starting, here are some specific steps you can practice:
Identify the challenge: What specifically are you (or your child) worried about
Name your specific emotions, thoughts, and behaviors: What emotions are you feeling? What specific thoughts are related to your emotions? How do you behave when having these emotions and thoughts? For example, do you try to avoid a situation?
Check the facts: Do the facts of a situation match your feelings? For example, you may genuinely feel nervous about a class, yet that does not necessarily mean you aren’t capable of managing it. Also, a worst-case scenario is not the most likely scenario.
Imagine the situation you are worried about in as much detail as possible: Where are you? What is happening? Who is around you?
Then imagine practicing coping with the situation: Maybe you imagine practicing slow breathing and reminding yourself you are capable, talking to a trusted friend, or asking someone for help.
Relaxation and Support
Practicing breathing and relaxation exercises is also an effective way to lower stress and manage worry. A simple breathing exercise is to make the exhale breath about twice as long as the inhale breath. So, if you inhale to a count of 3, practice slowly exhaling to a count of 5 or 6. Breathe this way for about 2 to 5 minutes.
Talk to someone you trust and spend time with friends and supportive people whom you can talk to and have fun with. While the start of the school year is a busy time, it is important to carve out time for enjoyable activities that boost mood and create a sense of balance.
The Positives and Patience
Remind yourself of what you are looking forward to about the start of the school year. Maybe you will get to see friends you haven’t seen in a while, or are excited about learning a new subject.
Adjusting to a new schedule and routine takes time. It’s okay if you or your child feels rusty and out of sync. Practice being patient and kind with yourself and those around you. The transition will likely feel easier over time as the schedule of the school year becomes more routine.
This article from the Anxiety and Depression Association of America (ADAA) provides an overview of coping with back-to-school anxiety.
To learn more about coping with back-to-school, please contact us at CBT Denver.