Navigating Back to School Anxiety

For parents and children, returning to school is a time of year where feelings of anxiety and stress can be increased. After experiencing a significant change in schooling during a global pandemic, social isolation in lockdowns, the fear and anxiety surrounding the virus itself, the return to school in today’s present can understandably cause a change in anxiety. Feeling anxious about going back to school is a very common feeling, especially considering the effects of COVID-19 on this generation of children and parents. Returning to school also often consists of some forms of change, whether it's a new school, a change in routine, a different friend group, or your child’s first time in school, change can seem very frightening and intimidating.

Here are some tips and techniques to keep in mind when navigating anxiety about the return to school.

For parents

The first thing to keep in mind is what to look out for. In children, anxiety can present in some or all of the following ways:

• Expressing feeling reluctant or opposed to attending school

• Physical symptoms such as constantly feeling nausea, headaches, or shortness of breath

• Feelings of worry, nervousness, or catastrophizing

• Trouble sleeping or fatigue

• Feelings of irritability or anger relating to school, sometimes in younger children this may look like temper tantrums

• Difficulty separating from parents
  

If your child is feeling anxious, or has expressed their anxiety to you, here are ways to navigate this:

• Support them by creating a safe and secure space for them to express their feelings to you.

• Validate their feelings of anxiety. It is important your child is supported and validated in their feelings to avoid further increasing the anxiety or inadvertently creating feelings of shame or stress.

• Actively listen to your child when they are sharing their feelings with you. By actively listening you are providing that safe space for them to feel comfortable sharing with you.

• Try to discuss what specifically is worrying them about school. In this way, you may be able to further support your child by targeting what is the source of their anxiety.

• Support your child in creating a plan to assist them in staying organized for school and planning ahead. Oftentimes anxiety stems from things we can and cannot control, therefore it is key to remind oneself about the things we do and do not have control over. This can even look like visiting the school, meeting teachers, or planning routines ahead of the first day.

• If your child’s anxiety about returning to school may be impacting or influencing their experience at school, having conversations with your child’s teacher or support staff may also assist by providing your child with extra support, as well as bringing to the teacher’s attention the feelings your child is experiencing.

• Finally, you can also support your child in using coping skills in order to manage their feelings of anxiety. Find what works best for your child by working together during times of anxiety, and trial some techniques. Perhaps these are things that worked in the past, or maybe some new techniques that are discussed below.

For children/teens

Heading back to school can be a scary time full of change and mixed emotions, including anxiety. Here are some points to keep in mind when navigating your back to school anxiety:

• Your anxiety is normal! Anxiety about going back to school is valid, and you are allowed to be anxious. School may or may not be a positive experience you have had, so it is important to be kind to yourself in knowing that what you are feeling is okay, and can be managed.

• Talking about your feelings with those you feel comfortable with can help you in navigating your anxiety. These can be parents, teachers, friends, coaches, or other people in your life that you feel supported by.

• Try to plan or organize ahead. Oftentimes being organized and controlling what you do have control over, and trying not to focus on what you cannot control, can help provide some relief for anxiety. By visualizing what you can control, this can also help reassure your mind that these feelings of anxiety are manageable.

• Use tools and coping skills that have worked for you in the past (that are healthy and safe) or try different tools to see what works for you! Belly breathing or deep breathing, staying active or doing activities which you enjoy, journaling, different forms of art, using fidget items, or having conversations with friends about your feelings. Discuss with those you are comfortable with what kind of techniques you could use together.

• Keep in mind that these feelings of anxiety can pass, and that there are lots of different ways to get support in managing these feelings. It's hard to learn how to be comfortable being uncomfortable with anxiety, but know that it is possible!

If you would like to discuss further, or need help coping with your anxiety, contact us today!