Going Back To School: Mental Health Strategies For Students And Parents

Each fall, students return to school from summer vacation, ready to learn new skills, meet new teachers, and reconnect with old friends. The start of a new school year can be an exciting time filled with anticipation and energy, but it may also spark anxiety and uncertainty. For parents, juggling new schedules and supporting children in developing a new routine can be challenging.   

Although the back-to-school transition can be difficult, implementing intentional strategies can help the whole family prioritize mental health. Using time management techniques, building a consistent routine, and incorporating mindfulness practices can reduce the stress and anxiety associated with the new school year. In this article, we will examine the mental health impacts of starting a new year and explore strategies to manage anxiety and stress. 

Does starting a new school year stress you out?

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Understanding the mental health impacts of going back to school 

The shift from summer break to a structured school routine can be a significant adjustment, and it can be expected for students and parents to experience emotional highs and lows during this time. Recognizing the most common challenges can help families address them early and prevent small concerns from turning into larger issues. 

Below are a few common mental health impacts of going back to school:

• Anxiety and nervousness: Many kids feel nervous about starting a new school year, especially in the time leading up to the first day of school. Both older and younger children may worry about getting on the school bus, navigating a school building, and meeting new teachers and classmates. 
• Stress and overwhelm: The pressure to participate in school activities and get good grades, as well as uncertainty about what lies ahead, can contribute to stress. Stress can become a self-perpetuating challenge because feeling stressed can make it hard to focus and complete tasks, which can lead to more stress.  
• Social challenges: Transitioning back to school may mean meeting new classmates and managing a new social dynamic. This can lead to additional stress and anxiety as children attempt to find where they fit in at school.   

How can returning to education and learning cause stress? 

Understanding the causes of stress related to returning to school can help a person address and manage symptoms quickly. Different aspects of going back to school may cause stress for different people. Explore common stressors below. 

Difficulty with time management 

Many students find it challenging to manage their time when returning to school. During the summer, a child’s schedule may be less rigid, and there may be more time between activities. Added homework and extracurricular events during the school year can exacerbate time management challenges, especially for high school students. 

Learning and adjusting to new routines

A new school year typically brings new teachers, new schedules, and new routines. Students may need to adjust to new expectations in the classroom and at home. These changes can be stressful and may lead to anxiety early in the school year. Having a successful start to the school year may involve learning and adjusting to new routines quickly. 

Pressure to meet goals or achieve milestones

From a young age, students may experience pressure to meet goals from teachers, parents, and themselves. This pressure can lead to stress, which may make it challenging to focus or perform in the classroom, potentially leading the cycle of stress to become a self-perpetuating cycle. Keeping educational goals realistic and in perspective can reduce pressure and stress.

Parental stress

Students are not the only ones who may experience stress at the beginning of each school year. For parents, the change in daily structure and routine can lead to stress as well. For example, it can be challenging to ensure that the family’s oldest daughter or son makes it to practice before they pick up their youngest from school, all while managing daily life at home and in their professional lives. Managing this stress may require careful planning and preparation to ensure that everyone’s needs are met.

Time management and coping strategies for students

Although the start of a new school year can be stressful, various time management practices and coping strategies can reduce stress and improve mental health. It may be helpful to learn a variety of strategies and see what works best for your unique situation. 

Build education routines

One major strategy to reduce stress at the start of the school year is to build routines. Studies show that consistent routines are important for self-regulation and stress reduction in children. Creating a consistent schedule for sleeping, eating, studying, and relaxing can set the foundation for good mental health. Practices could include things like starting the day with a nutritious breakfast and setting aside regular times for homework and leisure. 

Set goals

Children and teens may benefit from setting time management goals at the start of a school year. Setting small, achievable goals can give both parents and students a sense of purpose and direction. For students, goals like improving study habits, engaging in physical activity each day, and practicing time management can build confidence and motivation. It may be key to ensure that goals are realistic, flexible, and measurable, allowing a student to adjust over time if needed.     

Break up large tasks

One time management strategy that may help students is to break up large tasks into smaller and more manageable pieces. For example, if a student has a long reading assignment or a big project to do for class, it may be helpful to set aside small chunks of time throughout the week to complete the task. Breaking up a large task can help students stay motivated and manage their time more effectively. 

Information and strategies for parents

The start of the school year can be a stressful time for parents as they transition from summer schedules to the daily routines of school. For many parents, the start of the school year also marks the beginning of extracurricular activities for their children, adding to their already busy to-do list. Busy parents may benefit from developing strategies to help their children manage time and develop routines. 

What works for one family may not work for another, which is why it may be helpful to try many techniques to find what works for you. Some strategies to manage time and reduce stress for parents and their children include the following: 

• Communicate openly: Encourage children to share their feelings and listen actively to validate their emotions. It may be helpful to set up a family meeting to discuss the week ahead and identify times that may be particularly challenging or stressful. 
• Set a self-care routine: Students are not the only people who can benefit from daily exercise, eating nutritious food, and getting enough sleep. It may be beneficial for parents to set aside time for self-care throughout the day. This can also be a way to model healthy habits for children. 
• Stay organized with family routines: Parents can develop a consistent schedule for homework, meals, and bedtime, which can add stability and predictability for their children. 
• Use a family calendar: Setting up a family calendar can help the whole family see what needs to be done each day and prepare for busy times more effectively. 

Mindfulness techniques and lifestyle changes

In addition to planning and time management skills, it may also be helpful to focus on mindfulness and lifestyle changes. Incorporating these into daily life can reduce stress and anxiety, which can lead a time of transition to seem more manageable. 

Mindfulness strategies to improve mental health

Mindfulness strategies are techniques designed to help the brain focus on the present moment without judgment. This can help a person notice feelings and sensations and take steps to manage them in real time. Below are a few mindfulness strategies that can be used by parents and students: 

• Deep breathing exercises: Practicing deep breathing exercises, such as inhaling through the nose, holding for a few seconds, and exhaling slowly, can calm the nervous system and help a person regain focus when stressed. 
• Body scans: During a body scan, a person may pay attention to each part of the body, noticing and releasing tension. 
• Gratitude journaling: Focusing on what you are thankful for can promote a positive mindset and a new perspective. 
• Grounding techniques: Strategies like sensory grounding can refocus a person when they’re feeling anxious or stressed. One sensory grounding technique involves noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Lifestyle changes 

In addition to incorporating mindfulness practices, parents and students may also benefit from implementing healthy lifestyle changes. 

• Getting enough sleep: Creating a healthy routine before bed can help students get enough sleep each night. Adequate quality sleep can reduce stress and anxiety and improve self-regulation. 
• Maintaining nutritious eating habits: Nutrient-rich food can set the foundation for good mental and physical health. Consuming a mix of fruits, vegetables, lean protein, and whole grains can help individuals meet their nutritional needs. 
• Regular exercise: Exercising daily can improve mood and overall mental well-being. It can be fun to plan movement breaks, such as taking a walk or playing at the park, as a family.

Returning to school to earn a high school diploma or college degree

There may be additional considerations and challenges for adults returning to school to earn a high school diploma or college degree. Here, we break down some of the potential difficulties and give tips for adults going back to school.

Challenges for adults returning to school

The challenges adults may face when returning to school can vary from person to person, depending on their unique situations. Common challenges include balancing responsibilities like working while attending school and raising children, in addition to a sense of self-doubt and limited social support. Addressing these challenges and creating a plan can reduce the stress of going back to school, even after an extended time away from the classroom.    

Information and tips for adults earning a high school diploma or college degree

Having a plan for returning to school can reduce stress and anxiety. Some tips for adults earning a degree or diploma later in life include the following: 

• Communicate: Communicating life circumstances or events with a professor or teacher can help both parties make a plan for success during the school year. 
• Compartmentalize time: It can be helpful to set aside time specifically for studying or schoolwork that does not overlap with time for family or your job. 
• Prioritize mental health: Setting aside time throughout the day to practice mindfulness and engaging in lifestyle changes to promote health can reduce stress and help you show up as your best self at home, work, and school. 

Does starting a new school year stress you out?

Talk about it with an online therapist

Connecting with a mental health professional 

For students or parents experiencing stress and anxiety at the beginning of the school year, it may be helpful to connect with a mental health professional. A therapist can consider a person’s mental health needs holistically and develop a plan to improve mental well-being. 

The start of a new school year tends to be very busy. This can make it challenging to attend an in-person therapy session at a brick-and-mortar office. Online therapy can take place from any location with a personal device and internet connection, which means you can get the care that you deserve from a place where you are comfortable. 

Research suggests that online therapy can be an effective way to reduce anxiety and depression symptoms. Online therapy typically uses the same evidence-based modalities as traditional in-person mental health care. 

Takeaway

The start of a new school year can be both exciting and stressful. Planning, using mindfulness strategies, and making lifestyle changes can ease this transition. Additionally, in-person or online therapy can be an effective way to reduce stress and anxiety while improving mental health and overall well-being.