Managing school anxiety

It is back to school time. While this can be exciting for many students and parents, this can cause anxiety for others. For some students just starting school, changing schools or transitions to the next level can cause anxiety.  Just returning to school can trigger anxiety for others. This is a normal reaction, and it is important for parents and children to recognize there are ways to reduce the anxiety. 

There tends to be three major areas of anxiety for students.

Social stress – including fear of not making friends, bullying, changes in friendships and peer pressure. This is often found in teenagers, but also younger children.

Academic pressures – including managing the workload, grades, not understanding schoolwork, homework. Adolescents often find this area very stressful due to the significance for possible future endeavors.

Routine changes – changing to structured routines of school after a more relaxed summer

The first step in addressing anxiety is for parents and students to recognize and acknowledge their feelings. For young children it is often difficult to identify and articulate anxiety. It can often present as disruptive behaviors, anger and physical symptoms such as stomachaches. 

Helping the child identify their fears will assist in managing the feelings more effectively. It is important to identify support systems both at home and school settings. Parents and siblings can help with managing the anxiety at home. Identifying a school counselor, teacher and friends at school can also be helpful in developing a less stressful environment. 

Developing coping strategies can be helpful. Examples include breathing techniques and the 5-4-3-2-1 strategy. Breathing techniques can be very powerful in reducing anxiety as is helps reduce the body’s physiological stress.  Box breathing (inhale four seconds, hold four seconds, exhale four seconds and hold four seconds) and 4-7-8 breathing (inhale four seconds, hold seven seconds and exhale eight seconds) are two strategies. 

The 5-4-3-2-1 strategy is helping the person stay in the present and refocus their brain. It involves focusing on the five senses. Identify five items a person sees; four items a person feels; three items a person hears; two items a person smells and one item of taste.

Lastly, the student can focus on individual steps in returning to school.  Helping the student think about each step as it comes such as entering the building, meeting the teacher, completing schoolwork and interacting with others lessens can reduce overwhelming anxiety. This can help the student feel more control and each step is more manageable.  

Parents can work to assist their student in managing anxiety. It is extremely important for the parent to validate their child’s feelings rather than dismissing them. Be aware of inadvertently dismissing feelings including vague statements such as, “it is alright” or “you will be fine.”  Allow the child to express their fears about returning to school and provide supportive responses.

For example, “it is scary to start something new.” The parent will need to assist the child in reestablishing the school routines such as bedtime and morning routines. This should occur several weeks, or as early as possible, before school starts. 

Lastly, problem solving together with the child will help the child  have more control over the anxiety. Developing a collaborative relationship that shows the parent trusts the child to make positive decisions gives the child confidence. 

Specific activities including visiting the school numerous times, setting realistic expectations for returning to school, remaining positive and trying to develop social connections will be helpful in reducing anxiety. Developing a specific drop off plan for returning to school will be beneficial.

Not just students get stressed. Many parents also experience anxiety. When their child is struggling with anxiety, this often increases the parent’s anxiety.  It is important for the parent to present with calm and positive feelings in the presence of their child. This can help keep the child calm.

Parents may also have their own mental health difficulties that impact their functioning. The techniques discussed previously can be helpful for parents as well.

Additionally, financial stress of school clothes, supplies, school activities, transportation and beginning of the year expenses can cause an increase in stress.

Reaching out to the school can be a first step to learn about programs available for support. Some programs offered by Las Cruces Public Schools include food distributions, school supplies and care kits.

While school anxiety is common for many students and parents, if a child or parent’s anxiety becomes more severe, professional assistance can be helpful.  There are resources within the school setting as well as community agencies that provide therapy services to assist the families.