Healthy Habits: Back-to-School Stress and Anxiety

Students are returning or have returned back to school. For many children returning to school can be an exciting and fun time. But it can also be a time of stress and anxiety for children - meeting new children, new teachers, new challenges, or even starting a new school. How should parents cope if their children are suffering from stress and anxiety due to the start of school? What are some signs that they may be suffering from stress and anxiety? I had a chance to interview Melanie Storrusten, a leading therapist with Align Wellness Solutions.

Many kids have concerns at the start of a new school year. How can parents give students coping strategies to deal with worries?

Tools to cope with stress and anxiety typically sound very simple. That doesn't mean that they're easy. They require a commitment to making the time to practice good self-care. This is easier when we acknowledge that stress and anxiety, when not addressed appropriately, can lead to more serious mental health issues as well as physical health issues, relationship challenges, and struggles at work. It is also important to recognize that most Americans are so accustomed to stress and anxiety that we don't realize when we are affected until it rises to an unmanageable level.

The good news here is that the solutions are really simple! For parents wanting to help their kids with everyday worries and nervousness, here are some simple tips:

 - Listen. Give your kid you undivided attention and just listen to their concerns. Remember that children and teens are at different developmental stages, so their problems might not sound serious to an adult, but may feel (and indeed are) very important to them. 

 - Breathe. Practice calming breathing exercises with your kids. This can be as simple as breathing slowly in and out through your nose (or in through pursed lips, as if drinking in air through an imaginary straw), and using the breath to "fill up your belly" to make sure the breaths are deep. You can add in counting silently. Try breathing in to a count of 3, and out to a count of 6.

 - Schedules and routines are grounding and calming. The more structure and reliability in a child's day, (generally speaking) the less anxiety. Be mindful not to overbook your child's schedule. Rest is a constructive action, and relaxation and play are incredibly important for kids (and adults too!)

 - Set a good example. You practice good self-care! Let your children see and hear you using positive coping skills. 

What are some signs that the stress and anxiety needs professional intervention?

The really great news here is that there is no harm done by taking your child to see a therapist! A therapist can teach your child techniques to handle stress and anxiety, and also address any more serious concerns. 

If the stress and anxiety seem severe to you or to your child, if it is occurring more days than not, if it is causing them to want to avoid school or other activities they previously enjoyed, if you suspect that bullying may be the cause, or if the stress and anxiety are manifesting as physical concerns (recurrent stomach aches, insomnia, etc.) 

If you have any concern at all, seek out a therapist that specializes in working with children.

How can parents get teachers on board, both with general stress and with more serious anxiety?

Talk to your child's school counseling department! They often have services available for counseling and also come to do classroom education for dealing with a variety of feelings and issues, including stress management!

Develop and nurture relationships with your child's teacher and school throughout the year. Sometimes it can still be difficult, especially if your child needs additional attention or special accommodations. This is an area where enlisting a therapist can be helpful. Utilize the resources available at your child's school. They may offer official evaluations, after which your child can qualify for an Individualized Education Plan, which requires that teachers provide the recommended needed accommodations. 

Some states also have independent Education Consultants that can help you navigate these situations. 

How can parents get support for their child, while also being discreet?

All therapists are bound by confidentiality and healthcare privacy laws.