How to cope with back-to-school anxiety?

The feeling of unease and worry to the point where we cannot function nor cope with the day is one that many know all too well. While anxiety is defined as a mental illness, but it is also a “physical state of negative expectation”. In this state, we often experience an intense fear about a negative upcoming event or a dread of an anticipated bad result. It’s also not uncommon to experience physical signs of anxiety such as a racing heart or shortness of breath. “Anxiety can be considered the price we humans pay for having the ability to imagine the future.” While anxious feelings could come off as being entirely negative and hindering our ability to function in life, they also serve us in some aspects. When it came to ancient times, our ancestors experienced what is called the fight-or-flight response, where their anxious emotions prompted them to either attack or flee from life-threatening situations. Nowadays, there’s also a silver lining to experiencing stress and anxiety in ways that motivate us in life. Anxious feelings could serve as warning signs that alert us of our situation and guide us towards what needs to change. A moderate amount of anxiety could also motivate us to work towards our goals. If one isn’t worried about performing well in a test, why would he bother preparing for it? Anxiety levels have been on the rise since the spread of COVID-19. Feelings of anxiety have skyrocketed as we continuously fear contamination and worry about the future during this frightening uncertainty. Constantly questioning when it will all end, how we will cope, and how bad the situation will get is aggravating for everyone involved, including students who have been attending online schooling for so long.

Anxiety and education

While we have mentioned the helpful impact that stress can have on our motivation to perform better, the situation can get out of hand if our stress levels exceed the limit we can cope with. When these high-stress levels are left untreated, they can truly burden students and hinder them from getting their schoolwork done or studying. There are also common brain areas responsible for emotions and for attention and memory, which leads to students’ memory and other cognitive functions being affected when they are extremely anxious. Our thought-processing and social skills are also affected by high stress. This combination causes a setback for students trying to make it through their school years, and COVID-19 has not made it any easier.

Why is going back to school anxiety-provoking?

Attending school can be considered a fruitful experience where students are offered several opportunities to become exposed to different opinions, form new friendships, achieve their goals, and experience new adventures. On the other hand, it’s not uncommon for students to experience anxiety revolving around their school days, especially at the beginning of the school year. Students could be worried about peer relationship difficulties, exam pressures, coping with difficult teachers, or bullying. Students could already be dealing with their struggles which makes going back to school all the more nerve-racking.

Why is it especially stressful after COVID-19?

During the start of COVID-19 students were sheltered in their homes while the world experienced a global pandemic. At that time, they were attending online classes from the comfort of their safe harbour, which did have its pros and cons. Going back to the regular school campus poses a great deal of anxiety for many reasons. Students are taught to take great caution in order not to contract the spreading virus, which leads to great stress due to contamination fears and fears of contaminating others. This fear could have been intensified if students were subjected to economic hardships or if relatives got sick from COVID-19. Schools were also instructed to place rigorous regulations in order to control the spread of the virus, and students are asked to strictly abide by them. These regulations are fairly new and take time for students to become adjusted to them, which could further increase their anxious feelings regarding attending school on campus. Students have also been separated from the normal school routine as they have been in online learning for such a long time. Their learning structure then was entirely different from the traditional experience and consequently, they may struggle to get back on track when they return to their school campus.

Supporting students during this difficult time

Parents and teachers have important roles in helping students adjust to going back to school amid a global pandemic. Their role is crucial in supporting students to cope with their anxieties and stresses, and in reassuring and encouraging them to become prepared for this new challenge.

1. Listen to them

It’s important to allow students to express their negative feelings and for us to validate them as well as reassure them that they are not alone. By remaining calm and taking in everything they have to say, we can then help them better understand, process, and cope with their emotions. Introducing coping strategies such as spending time with friends and family, listening to music, or drawing could also be helpful

2. Teach them problem-solving skills

Students may feel lost and overwhelmed due to their increasing anxiety, which is where problem-solving comes in. Teaching them to divide the big challenges into smaller steppingstones, brainstorm for solutions, and to come up with their own conclusions can encourage them to tackle their fears head-on.

3. Have a daily/weekly routine

Having some events that are predictable during their day or week can lessen the feared uncertainties that have spread during the pandemic days. It would help students feel more safe and secure to know and be aware of what to expect out of their days. You could also ensure that the routine involves healthy living such as getting enough sleep, eating healthy food, and getting some exercise.

4. Be present

Maintaining a healthy relationship between parents and students, spending time together aside from their studies, enjoying leisure time together, and simply showing up for them goes a long way.

5. Take care of your own mental health

Parents and teachers should recognise the impact they have on students when they set the right tone. It’s important, to be honest with students about our fears and anxieties as this brings authenticity into our relationship, but we should also be wary of fuelling more anxiety for students. Finding a middle ground would be the right way to go. Your own mental wellness impact how your children and/or students will feel, which is why it’s important to take care of your mental health in order to be able to support them during these difficult times. Even though the world might seem to be “moving on” from the pandemic, our worries and fears are still valid. Being present for our children is key to supporting them through their back-to-school anxiety. Knowing that someone is hearing you out and understands what you’re going through might just be enough to get them through the day.

How to cope with back-to-school anxiety?

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