With thanks to Dan Licence, an Education Mental Health Practitioner, for writing this blog for us.
As the new school year begins, the thought of returning to the classroom can bring a mixture of excitement and anxiety. From new teachers, exams, friendships, to simply having to wake up at a reasonable hour! There’s a lot that students may be worrying about.
However, there are some simple steps they can take to help the transition feel more manageable.
Anxiety often comes from thinking about things that haven’t happened yet. Instead of worrying about everything that could go wrong, focus on what is within your control right now. For example, you can prepare your uniform, organise your school bag, double check your timetable, or start going to bed a little bit earlier. Taking small practical steps can help you feel more prepared and in control as the new term kicks in.
Anxiety can make situations seem worse than they really are. If you notice thoughts such as “Everyone will judge me” or “I’m going to struggle this year”, pause and question them. Ask yourself: “Is there a healthier, more balanced way of looking at this?” Try replacing the negative thought with something more realistic, such as “I might feel nervous at first, but I’ll probably settle in once I’m back.”
When we’re anxious, our body’s fight-or-flight response can become activated. This can cause a racing heart, tense muscles or shallow breathing. Slow, controlled breaths can help to calm the fight-or-flight response. Try breathing in gently for 4 seconds, holding for 7 seconds, and breathing out for 8 seconds. This a technique called 4-7-8 breathing and by practicing this for a few minutes, it helps to calm the nervous system by activating the body’s “rest and digest” mode, which is the opposite of fight-or-flight. Try this next time you’re feeling overwhelmed.
Try not to think about the entire school year at once. If you find yourself worrying about exams, homework and everything else that the new school year might bring, first of all notice that you’re having these thoughts, PAUSE, and then make a conscious effort to bring your attention back to today. Focus on the next small step rather than the whole journey. Remember; you don’t have to solve everything immediately. Small steps consistently over time can lead to significant results by the end of the year.
A problem shared, is a problem halved – you don’t have to manage anxiety on your own. Talking to a parent, friend, teacher, pastoral staff or another trusted adult can help you put your worries into perspective. Simply saying your worries out loud can offload some of the burden they carry and make them feel more manageable.
Feeling nervous about returning to school is completely normal! And you’re not alone – a lot of students will be feeling a similar way (even if they don’t show it!). So, just try to relax, take things one day at a time, and be kind to yourself throughout the process. You can do this.
Please get in touch to find out how we can help your child. Email our founder, Lucy Cawkwell, at lucy@octuition.co.uk
