Tuesday, October 4, 2022

How To Deal With School Stress And Anxiety

Surround Yourself With Supportive People

How to cope with anxiety | Olivia Remes | TEDxUHasselt

Social support is critical when managing stress. Finding people you trust whether friends, family members, or coworkers can help you mitigate the adverse effects of stress.

Set aside time each week to meet with a friend. If possible, use this time to exercise, since physical activity also decreases stress. Agree to walk together a few times a week or go for a bike ride.

In addition to the strategies listed for students and parents, here are additional ways teachers and other school employees can cope with stress.

Try Some Stereotypical Relaxation Activities

Lighting a candle, having a cup of tea, or taking a bubble bath may seem like cliched approaches to managing stress, but theres a reason why these activities are so popular. First, they engage your senses, potentially providing a potent distraction from your worries. Second, theyre just plain enjoyable, making them particularly pleasant ways to take a break.

A scented candle or essential-oil diffuser provides one sensory experience that you might enjoy. The warmth of a long soak in the tub can physically help to ease muscle tension or soreness that you may have accumulated due to stress. Simply taking some time to lay down and rest, away from schoolwork and electronics and perhaps with a good book or some music, can also be very relaxing and rejuvenating.

Other spa treatments are popular too, of course. Whether youre into face masks, foot soaks, saunas, or scrubs, these activities can be really enjoyable, and are especially fitting if, for example, youre experiencing skin problems due to stress. Knowing that youre taking care of your physical self in one particular way can help you to relax in other ways.

Anxiety In College: What We Know And How To Cope

Even amid the rush of final exams and graduation celebrations at this time of year, college beckons with the chance to live on your own, find new friends, and explore interesting ideas. Yet for college students as well as high school students and parents craning for a glimpse down the road these changes can also be stressful. Overnight, college students separate from their traditional support system of family and friends. They also face many new challenges, such as living with roommates, managing heavy workloads, and developing an independent identity. Its no surprise that anxiety often spikes during college. So, what do we know about anxiety during the college years? How can you cope if youre facing it? And can you take steps this summer to help you handle anxiety when you head off to or back to a college campus?

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Consider Whether Your Child Is Over

Over-scheduling is a big source of school stress, experts say. Many high-school students enroll in more Honors or Advanced Placement courses than they can handle, and then pile extracurricular activities on top, says Denise Clark Pope, PhD, a lecturer at the Stanford University School of Education in Stanford, California, and author of Doing School: How We Are Creating a Generation of Stressed-Out, Materialistic, and Miseducated Students.

If parents filled their kids’ schedules with more sleep, down time, and family time, Pope says, “We would not be in the situation we are today. It would be that dramatic of a change.”

As a fellow student, O’Brien agrees: “Kids are so consistently worried about keeping up with ‘what’s next’ and ‘what’s next,’ that it’s hard to sit down and say, ‘Wow, I’m stressed out. Let’s find out why.'”

Elementary students can be over-scheduled, too, Holt says. “There are so many things to do now. It’s not like you just go outside and play. Now there are clubs, sports, ballet, gym – plus you’re trying to get homework in there,” she says. “As a society, we’re just in a whirlwind. We’ve forgotten: We are dealing with children.”

Some children thrive under a “driven schedule,” the AAP report says. “However, for some children this hurried lifestyle is a source of stress and anxiety and may even contribute to depression.”

“Kids just have this idea that they need to be Superman,” O’Brien says.

4.Encourage sleep, exercise – and family mealtimes

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Yoga And Meditation Are Proven To Reduce School Stress

Short, Teachable Strategies to Help Students Cope with Stress and ...

Much of our school stress and anxiety comes from how we perceive things or what we imagine.

This is not to say that your anxiety or stress as a student is not real it is.

Yet, it is far too easy to add to our worries by stressing about grades that have already been finalized or saying things like, I will never finish this project in time or ace that exam.

There is underlying pressure in school for students to be perfect, whether it is pressure from parents or thinking their teachers prioritize perfection when much of the time, your teacher or professors only want to ensure you progress.

Whether or not you are in school by choice right now, this is an excellent opportunity to learn, not just what is in your books but also about the world around you and yourself.

You deserve to enjoy this process and not miss out on critical moments and opportunities because you were too busy feeling stressed out.

Yoga and meditation are excellent tools for students with anxiety as they are centered around the idea of mindfulness.

They are also helpful tools for noticing when you begin to feel stressed or anxious . Recognize when you need a little break. Take some deep breaths, refocus, and tune into what you are working on.

Read Also: How Do You Know If You Are Stressed Or Depressed

How To Help Your Child Relieve School Stress

  • Look for signs of school-related stress
  • Keep an eye out for signs that your child is overwhelmed by stress at school, especially if he or she has a lot of upcoming tests or assignments. Some of these signs can include headaches, stomach aches, procrastination, and a reluctance to go to school.

  • Identify causes of school stress
  • If your child seems stressed and frustrated, sit down with him or her and figure out what is causing the stress. Is it a particular class or subject? An upcoming test or assignment? His or her performance or grades? Once you know the main cause of stress, you can start working toward solving the issue.

  • Avoid over-scheduling
  • Having a structured schedule can help keep students focused and on track, but taking on too much can become a source of stress and anxiety. Between time spent in class, completing homework, and extracurricular activities, schedule free time for your child to do whatever he or she wants. This downtime gives him or her a chance to relax, de-stress, and recharge.

  • Prioritize your tasks
  • If your child has too much to do between school, activities, and responsibilities, sit down and rank each in order of importance. Have him or her tackle the most important tasks first. If this is happening on a daily or weekly basis, consider whether extracurriculars are taking too much time from school work or if there are time management tips that your child can use to help avoid an overbooked schedule.

  • Get involved in extracurricular activities
  • Give Yourself A Break

    Dont feel bad about setting aside time in your life to do things that you enjoy and that make you happy, whether or not they seem productive. In fact, you should feel good about taking breaksits an essential part of taking care of yourself. All of us need time to rest and refuel.

    What you should do on your breaks depends entirely on you. Some people find that quiet activities like reading a book or watching TV are the best way to relax. Others prefer more active breaks spent working on personal projects, exercising, or spending time outdoors. Only you can say which activities work best for letting you unwind.

    Clearly, your breaks dont have to be all about you socializing and spending time with friends can also be an important way to break up your schedule. Not only is this fun, it also helps keep you connected with others and builds your support network, which can be another avenue for helping you manage your stress.

    Whatever activity you choose, it should be something thats distinctly different from your schoolwork, college applications, or whatever else is causing your stress in the first place. Getting distracted from your stressors, even if its just for a little while, is a great thing.

    Recommended Reading: How To Know If You Have Post Traumatic Stress Disorder

    How To Deal With Stress At School

    Stress and anxiety are becoming a growing problem for both high school and college students. There is a lot of pressure on people at this age level and that can lead to anxiety and depression when they dont know healthy stress relief activities.

    Depending on what aspect of school is causing you to stress, there are plenty of stress management options you can choose to feel better.

    If the issue is rooting from test taking, take extra time out of your days to make sure you are studying proficiently. Oftentimes, the stress you feel comes from not being prepared for the test, rather than the test itself.

    If you are struggling to focus, have a conversation with your teacher or school leader about it. You are not alone in your struggles and many schools have provisions in place to help.

    Anxiety In High School Studentswhat Causes It And How To Battle It

    How to Deal with Everyday Anxiety & Stress | MedCircle

    If you are experiencing student anxiety, you are not the only one among your peers who does. In fact, anxiety disorders are the most common mental health issue adolescents deal with today. One of the frequent disorders to affect the young is social anxiety in teens.

    Helping teens with anxiety, including yourself, means learning about the different types of anxiety disorders. The symptoms of these disorders often overlap, so its not uncommon for a person to suffer from several anxiety disorders since one can easily lead to the development of another. When you recognize what your specific issue is, youll have a better idea of what to do.

    Lets take a closer look at anxiety disorders, how they manifest, and what triggers them. Youll also see what the first steps to take towards healing are.

    Read Also: How To Release Stress In Shoulders

    Organize Your Schedule & Space

    Having too much on your plate and not enough time to tackle everything can lead to a great deal of stress. Try to efficiently structure your time and plan ahead to ease your stress and increase your academic success.

    Here are some general tips to help you organize your schedule:4

    Structure Your Space

    Similar to your schedule, your environment can influence your mood and state of mind. Students may find it difficult to concentrate on schoolwork due to external factors like noise, interruptions, uncomfortable study areas, and/or disruptive roommates/family members.

    Reduce your environment-related school stress by making these changes:14

    • Identify the changes you need to make in your environment and address them
    • Eliminate distractions like the TV or your phone that can interfere with your ability to focus
    • Communicate with your roommate/family member

    Maintain A Regular Sleep Schedule

    TheCDC recommends that school age children sleep 9-12 hours per day. Dr. Winter also stresses the importance of sleep in reducing anxiety and stress. Poor quality sleep or inadequate sleep exacerbates anxiety, Dr. Winter says. It reduces coping mechanisms, makes kids more emotionally labile, and increases cortisol and arousal states in general. Getting more sleep can help to bolster coping mechanisms and facilitate a more even mood.

    Kids should start adjusting their sleep schedule weeks before school starts, to align with when they need to wake up for school. Focus on the wake time and slowly moving it earlier as the start of school gets closer, says Dr. Winter. Consider light exposure and make sure your kids are getting plenty of it in the morning along with food and exercise as soon as they awaken. Limit bright lights and electronics at night.

    RELATED: How to get sleep when youre in survival mode

    Read Also: Is Stress The Same As Depression

    Rethink How Youre Managing Your Time

    Do you sometimes feel like youre drowning in work, whether its from your employer or your instructor? Having a hard time balancing your kids schedule with yours? If youre not using a planner or calendar yet, you should be. When you have a bunch of things to remember every day, tools like these can help. It might seem weird to spend precious time on finding the best way to organize and manage your day, but in the end itll save you time, and help reduce your stress.

    You can always go old school and use a notebook planner, but some people like to use Google Calendar or task management software like Todoist. These tools send you notifications and reminders when something is due. They also sync your computer and phone, so you can access your to-do list anytime, anywhere.

    Reach Out To An Advisor

    How to Cope with Exam Stress and Anxiety? Part 1. (INFOGRAPHIC)

    If the stress is just too much, your school should have someone on hand who specializes in helping students be successful. Carrington College offers students and their family members access to a Student Assistance Program called ASPIRE. Its a confidential service to help students with personal or school-related problems. No matter what, if things get to be too much you should reach out for help.

    Juggling school and work is bound to be challenging, but with the right tools, you can set yourself up for success!

    Read Also: Can Stress Cause Stomach Acid

    Social Anxiety In School

    Teens with social anxiety find school extremely challenging. Sometimes referred to as social phobia, social anxiety disorder is when a person is overcome with fear and worry in social settings. Therefore, this type of anxiety in teenagers negatively impacts a teens everyday activities, including time in school.

    Typically, a person with a social phobia experiences intense anxiety that leads to deep feelings of embarrassment and fear of being judged by others. Consequently, a teen with social phobia often withdraws and avoids contact with peers and teachers. Thus, social anxiety can be paralyzing for teenagers in school.

    Subsequent difficulties caused by social anxiety symptoms arise in school, at work, and in personal relationships. Therefore, teens who experience these symptoms for more than six months are often diagnosed with social anxiety.

    Additional social anxiety symptoms include

    • Feeling nauseous
    • Fear of having to talk or perform in front of a group.

    Assure Them They Aren’t Alone

    Remind your kids that they’re not the only ones who may be nervous about starting school again. Other students are likely to be just as anxious as they are about the first day of school. Reassure them too, that the teacher knows kids are nervous, and will probably spend time helping students feel more comfortable as they settle into the classroom.

    If your child is concerned about reconnecting with friends they haven’t seen in months, arrange some playdates. Helping your children reconnect with old friends or strengthen bonds with new ones not only reduces anxiety and stress but also can help your child start the year off on the right foot.

    Keep in mind that living through the pandemic may have accentuated feelings of isolation and loneliness in kidsespecially if they have been cut off from many of their peers since the start of the pandemic.

    Do what you can to reconnect them with their peerseven if it’s virtually for now. In some schools, you can get a class list, which can help you in knowing who to connect with.

    But if your school district restricts access to this list, try posting in school community groups online in order to connect with other parents with children in your child’s class. If your child is anxious about not being in the same class with old friends, reassure them that they can still stay in touch.

    Recommended Reading: How To Treat Stress And Depression

    How Stress Impacts Students

    Theres no getting around the fact that school can sometimes be stressfulbut stress isnt always a bad thing.

    In fact, a bit of stress can actually be good, encouraging students to work harder and learn to perform better under high-pressure situations, like during tests and exams.

    But too much stress starts to hurt a students ability to perform.

    High levels of stress impact a students ability to concentrate, memorize and achieve good grades. Too much stress can lead to both mental and physical health problems for students, and create a cycle of poor grades, low confidence and even more stress.

    Being Liked In The Age Of Social Media

    How to deal with back to school anxiety

    Social anxiety in teenagers is linked to the desire to fit in. Its natural for adolescents to want to be accepted by their peers, but the pressure to be liked is twofold when you live in the age of social media.

    You worry about how you present yourself to your peers in person, and you worry about how you present yourself on your social media accounts. It is a task many cannot rise to. Assessing your worth by the number of likes and followers isnt the only reason why social media can cause anxiety.

    It seems that depression and smartphones are inextricably connected. If you spend more time gazing at your phones screen, you are more likely to experience anxiety and depression. At the same time, if you suffer from feeling lonely and inadequate, you tend to seek solace in your phone. Its a vicious cycle that you can break only if you acknowledge it and make conscious steps toward changing your habits.

    Social media is also detrimental to your mental health because it allows anyone to say anything. As a high school student, you are susceptible to letting other peoples opinions about you affect your self-esteem. Its nothing to be ashamed of, yet it can be hazardous if you dont learn how to pay no attention to the comments on your social media posts.

    Read Also: How To Cope With Caregiver Stress

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