Back to School can be an exciting time for many students. However, for many others, it can be stressful and filled with anxiety. New teachers, a new classroom, changing friendships, getting your brain back into “learning mode”, and balancing school with other responsibilities are just some of the ways that starting a new school year can be stressful. You’re not alone; your feelings are valid, and help is available.
Licensed Professional Counselor Ashley Derenne Hansen at Phoenix Behavioral Health Services and Mental Health America provide the following tips for Back to School season:
Mood boosters
- Read the story of someone you admire.
- Play with an animal.
- Repeat affirmations. Saying an affirmation or statement with positive and personal meaning can bring calm. Pick something that speaks to you: I believe in myself. Fear doesn’t control me. I let go of my sadness. I am safe.
Address your basic needs
- Eat a healthy snack.
- Drink a glass of water.
- Take a shower or bath.
- Take a nap.
- Brush your teeth.
Process your feelings
- Draw how you’re feeling.
- Make a gratitude list. Reflecting on things you are thankful for can help you change your mindset.
- Punch a pillow.
- Let yourself cry.
- Rip paper into small pieces.
Problem solving
- Make a list of your strengths. There are plenty of things about you that are awesome, no matter how down you are feeling at the moment.
- If a person has upset you, talk with them directly. Fill in the blanks to this sentence – “I feel ______ when (this happens) because ______. Next time, could you please ________.” Example: “I feel left out when you make plans and don’t tell me until the last minute, because then I can’t join. Next time can you please invite me earlier?”
Volunteering/Acts of kindness
- Do something nice for someone you know.
- Help a stranger.
- Volunteer your time.
Hobbies/Stress relievers
- Learn something new – there are tutorials for all kinds of hobbies online.
- Create – try a craft project, color, paint, or draw. Invite a friend to join you for added fun.
- Write – you could write a story, a poem, or an entry in a journal.
- Get active – dancing, running, or playing a sport are some good ways to get moving.
- Play a game or do a puzzle.
Relaxation exercises
- Practice belly breathing – put one hand on your stomach and start to inhale slowly. As you breathe in, imagine a balloon in your stomach filling up and continue to inhale until the balloon is very full. Put your other hand on your heart, feel your heartbeat, and hold your breath for 5 seconds. Now let your breath out slowly for 10 seconds – feel your belly flatten like a deflating balloon. Repeat this process 4 or 5 times and you should notice your heartbeat slow down and your muscles relax.
- Try progressive muscle relaxation – clench your toes for a count of 5, then relax them for a count of 5, then move to your calves, then your thighs, then your abs, then your arms, then your neck.
- Play with a fidget toy.
- Go for a walk – feel the ground under your feet and the air on your skin. Focus on your senses.
- Find a guided meditation on YouTube.
- Do yoga – you can find videos on demand using your tv or online.
- Read a book.
- Listen to music, a podcast, or an audiobook.
- Unplug – turn off your phone, tablet, and/or computer for an hour or so.
- Use your five senses. Tuning into your sensory experiences can be comforting during intense moments.
- Touch: stress ball, silly putty, stuffed animal, blanket
- Hear: click a pen, pop bubble wrap, listen to a calming playlist
- See: photos with loved ones, snow globe, affirmation/quote cards
- Taste: sour candy, mints, tea
- Smell: candle, scented lotion, essential oils
Ask for help
- Text a friend.
- Ask someone to just sit with you.
- Call a family member.
- Call a friend you haven’t talked to recently.
If you still feel sad, worried, or scared after trying to help yourself, you might be showing signs of anxiety or depression. Help is available. Call Phoenix Behavioral Health Services at 920-657-1780 for an appointment.