Dealing with back-to-school anxiety

Tips & Resources
Written By Esther Goh

🏫 School has provided its own slew of challenges since the beginning of time: from organising which subjects to take that semester, navigating your way to classes, managing your schedule, getting to know your teachers once again, meeting new friends that you can connect with, not to mention exams, the never-ending demand of assignments and everything in between. 

As the start of the new semester approaches, it’s common for students to feel a bit anxious as the short-lived break slowly comes to an end. This encapsulates not just the feelings of undergraduate students, but also postgraduate students, students who are starting at a new university, students who are transferring universities, senior lecturers, junior lecturers, lecturers who are returning to academia after a break, and the list goes on. 

What could ‘back-to-school’ anxiety feel like?

(Do note that this is in no way an exhaustive list! Just some examples of what it might feel like 🙂)

😫 Feeling the pressure of needing to perform well academically

😫 Feeling unprepared for the year ahead

😫 Feeling utterly lost in a new educational setting

😫 Feeling confused and overwhelmed about the subjects that you will be taking

😫 Feeling helpless when thinking about what’s coming up in the year

Anxiety could also take the form of physical symptoms which can manifest when thinking about school and its related concerns: 

😫 Heart palpitations 

😫 Increased or decreased appetite

😫 Restlessness

😫 Difficulty sleeping or insomnia

😫 Nervous ticks (picking on skin, biting of nails etc)

In addition to the above, despite the pandemic ending almost a year ago, it has inevitably impacted how people relate to each other and the social aspect of gathering together in one location. Anxiety around social situations has also increased in occurrence amongst young people since then. Although anxiety can be a normal part of our lives, when it does not go away and increasingly gets worse over time - to a point when it affects your daily life - do reach out to a mental health provider. You can also consult a health professional if you are having other health-related concerns. 

However, fret not! It’s not all doom and gloom. 🌧️

There are tools and ways that we can all be prepared to deal with these feelings of anxiety. 

Here are 5 reminders that we can all take note of! 📝

1️⃣ Acknowledge Your Feelings

Know that it is okay to feel anxious about going back to school. Take some time to acknowledge your feelings. Don’t push them away or ignore them.

Journalling about what you are feeling and why you think you might be feeling that way might help too.  

2️⃣ Get Back Into The Routine 

Having a regular routine that incorporates classes, time to work on your assignments, as well as leisure and social time with friends, can provide structure and predictability to your day which reduces stress and anxiety.

3️⃣ Practice Relaxation Techniques 

Practice deep breathing: Take 3 slow, deep breaths immediately to trigger a calming effect on your body.

Meditation (mindfulness exercises) or yoga (light stretching exercises) could alleviate tension or stress in your body as well.

4️⃣ Practice Self-Care 

Eating regular meals (with enough nutrition!), exercising regularly, spending time outdoors and getting a good sleep every night can enable you to take on each day with a positive mindset.

5️⃣ Reach Out For Support 

Talk to a trusted friend or family member about your anxiety. They may be able to offer some emotional support or advice. 

You may also reach out to a school counsellor or therapist if you need more help. Many educational institutes offer free academic resources and counselling. 

👪 Parents, you can read up on mental health and learn how you can better support your child here. 

Esther Goh
Previous

Make your workplace mental health-friendly
Next

Calm Collective’s Guide to Inclusive Mental Health Language