As the lazy days of summer come to an end and the excitement of a new school year beckons, August brings a mix of anticipation and anxiety. For students and parents alike, the transition back to school can be a transitional time filled with new academic challenges, shifting routines, and mounting pressures. At Be Your Best Self & Thrive Therapy, nestled in the vibrant community of St. Petersburg, Florida, we understand the emotional rollercoaster that accompanies this seasonal shift. The start of school is not just a date on the calendar; it’s a significant life event that can stir up feelings of stress, burnout, and overwhelming anxiety.
With our holistic approach to mental wellness, we are dedicated to helping you and your family navigate this energetic shift. Our team of experienced therapists specializes in creating tailored strategies that address the whole person, promoting balance and resilience.
In this blog, we will delve into the holistic methods that can ease the transition back to school, providing you with the tools to manage anxiety, stave off burnout, and reduce stress. Whether you’re a student bracing for the demands of a new grade or a parent juggling the complexities of back-to-school preparations, our insights are designed to support your mental well-being and help you thrive during this pivotal time.
Key Takeaways
Identify Common Stressors: Academic pressure, social challenges, new schedules, extracurricular overload, and transitions can increase anxiety, burnout, and stress during the back-to-school season.
Holistic Anxiety Management: Utilize mindfulness practices, herbal remedies, and regular physical activity to manage anxiety for both students and parents.
Prevent Burnout: Implement effective time management, prioritize self-care routines, and maintain a balanced diet to combat burnout.
Stress Reduction Techniques: Practice breathing exercises, spend time in nature, and engage in creative outlets to alleviate stress.
Expert Support at Be Your Best Self & Thrive Therapy: Rochelle Young specializes in ADHD, anxiety, and life transitions, using CBT and mindfulness. Jamie Molnar, spe 09icializing in burnout and perfectionism, integrates positive psychology and yoga psychology in her approach, and Jessi Deleo, our graduate student intern, specializes in anxiety and stress, and integrates yogi and holistic approaches during her sessions.
All of our therapists offer personalized strategies to support mental 2002
How Can School Specifically Cause a Rise in Anxiety, Burnout, and Stress for Students and Their Parents?
Returning to school can significantly elevate feelings of anxiety, burnout, and stress for both students and parents. As this is a common experience for many, we wanted to delve into the specific reasons behind these heightened emotions. Understanding the root causes can help in addressing and managing them effectively.
Academic Pressure
For students, the academic demands of a new school year can be overwhelming. The fear of not meeting expectations, keeping up with homework, and preparing for tests can trigger significant anxiety. The pressure to perform well academically can lead to perfectionism, further exacerbating stress levels.
Social Challenges
Navigating social dynamics is another major source of anxiety. Concerns about fitting in, making friends, dealing with peer pressure, and encountering bullying can create a stressful environment. For parents, worries about their child’s social interactions and well-being can be equally taxing.
Schedule Adjustments
The shift from the relaxed pace of summer to the structured routine of school can be jarring. Early mornings, long days, extracurricular activities, and homework can lead to exhaustion and burnout. For parents, balancing their own schedules with their children’s activities can feel like an impossible juggling act.
Extracurricular Overload
While extracurricular activities are beneficial, over-scheduling can lead to burnout. Students may feel pressured to participate in numerous activities to build their resumes or please their parents, leading to exhaustion and decreased mental health. Parents might also feel stressed about managing transportation and costs associated with these activities.
Transitioning to a New Environment
Starting at a new school, moving up a grade, or transitioning from one educational stage to another (e.g., high school to university) can be a major source of anxiety. The uncertainty of new teachers, classrooms, and peer groups can cause significant stress for students. Parents, in turn, may worry about their child’s ability to adapt and succeed in the new environment.
Parental Expectations and Concerns
Parents often experience anxiety related to their child’s academic and social success. Concerns about their child’s future, including college admissions and career prospects, can contribute to a high-stress environment. Additionally, the financial burden of back-to-school expenses can add another layer of stress.
Technology and Social Media
The pervasive presence of technology and social media can amplify feelings of anxiety and stress. Students may feel pressure to maintain a certain online persona or deal with cyberbullying. Parents might struggle with setting boundaries around technology use, adding to their stress.
Understanding these triggers is the first step in addressing them. In the following sections, we will explore holistic strategies to manage these challenges and promote a balanced, healthy approach to the school year.
Disclaimer:
Be Your Best Self & Thrive Therapy only accepts clients aged 18 and older. However, the holistic strategies discussed in this blog are applicable to students of all ages, including those under 18. Parents and guardians can utilize these insights to support younger students in managing their anxiety, burnout, and stress during the back-to-school season.
Managing Anxiety: Holistic Strategies for Back-to-School Season
Mindfulness and Meditation
For Students: Incorporate mindfulness practices into your daily routine to help manage anxiety. Try starting your day with a 5-minute meditation session, focusing on your breath and setting a positive intention for the day. Apps like Headspace or Calm can guide you through beginner-friendly meditations.
Example: Before heading to school, a high school student spends five minutes practicing deep breathing and visualization exercises to envision a successful, calm day.
For Parents: Set aside time each evening for a family mindfulness practice. This could be a simple breathing exercise or a guided meditation that everyone can participate in together.
Example: A parent and their child practice a short, guided meditation before bedtime to unwind and ease any lingering anxieties about the next school day.
For Students: Consider using herbal teas like chamomile or lavender to help calm your nerves. Drinking a cup before bed can promote relaxation and improve sleep quality, reducing anxiety levels.
Example: A middle school student drinks a warm cup of chamomile tea in the evening as part of their bedtime routine to help relax and prepare for a restful night’s sleep.
For Parents: Explore herbal supplements like valerian root or ashwagandha, which are known for their calming properties. Always consult with a healthcare professional before starting any new supplements.
Example: A parent takes an ashwagandha supplement in the morning to help manage their own anxiety and maintain a calm demeanor throughout the day.
Physical Activity
For Students: Regular physical activity can significantly reduce anxiety. Encourage participation in sports, dance, or even daily walks to help manage stress.
Example: A high school student joins the soccer team, finding that the physical exertion and camaraderie with teammates help alleviate school-related anxiety.
For Parents: Incorporate physical activities into family time. This could be as simple as taking evening walks together or having a family yoga session.
Example: A parent and their child go for a walk around the neighborhood after dinner, using the time to talk about their day and reduce anxiety through physical movement.
Managing Burnout: Holistic Strategies for Back-to-School Season
Time Management and Organization
For Students: Develop a structured schedule to balance schoolwork, extracurricular activities, and downtime. Using a planner or digital calendar can help keep track of assignments and deadlines.
Example: A high school student uses a planner to allocate specific times for homework, soccer practice, and relaxation, ensuring they don’t become overwhelmed by their responsibilities.
For Parents: Help your child create a realistic schedule that includes breaks and leisure time. Model good time management by balancing your own work and family obligations effectively.
Example: A parent helps their child create a weekly calendar, marking out time for homework, chores, and fun activities, while also managing their own tasks efficiently.
Self-Care Practices
For Students: Encourage self-care routines that include activities they enjoy, whether it’s reading, playing an instrument, or spending time with friends.
Example: A middle school student sets aside time each day to play their favorite video game or read a book, helping them recharge and prevent burnout.
For Parents: Prioritize your own self-care by engaging in activities that rejuvenate you, such as a hobby, exercise, or quiet time.
Example: A parent takes a 30-minute break each evening to engage in a hobby like knitting or gardening, ensuring they remain balanced and can support their child effectively.
Nutritional Support
For Students: Maintaining a balanced diet with regular meals and healthy snacks can combat burnout. Include foods rich in vitamins and minerals to support energy levels.
Example: A high school student packs a lunch with a mix of protein, whole grains, and vegetables, ensuring they have sustained energy throughout the school day.
For Parents: Prepare balanced meals and encourage healthy eating habits for the whole family. Avoid processed foods and excessive caffeine, which can contribute to burnout.
Example: A parent prepares a healthy breakfast for the family each morning, including smoothies with greens and fruits, to kickstart the day with the right nutrients.
Managing Stress: Holistic Strategies for Back-to-School Season
Breathing Techniques
For Students: Teach simple breathing exercises that can be done discreetly at school, such as the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds).
Example: A high school student practices the 4-7-8 breathing technique before a big test to calm nerves and enhance focus.
For Parents: Use deep breathing techniques to manage stress during hectic mornings or after a long day. Share these techniques with your child to practice together.
Example: A parent and their child spend a few minutes practicing deep breathing together each morning to start the day with a sense of calm.
Nature and Outdoor Activities
For Students: Encourage spending time outdoors to connect with nature, which can significantly reduce stress. This could be as simple as a walk in the park or outdoor study sessions.
Example: A middle school student spends their afternoon break outside, reading under a tree, and enjoying the fresh air to reduce stress.
For Parents: Plan family outings to local parks or nature reserves to enjoy the calming effects of nature together. This not only reduces stress but also strengthens family bonds.
Example: A parent organizes a weekend hike with the family, providing everyone with a break from their routine and a chance to de-stress in nature.
Creative Outlets
For Students: Engage in creative activities such as drawing, painting, or writing, which can be therapeutic and a great way to express emotions and relieve stress.
Example: A high school student keeps a journal where they write about their day and express their feelings through poetry and sketches.
For Parents: Find your own creative outlet and encourage your child to join in. This could be a family art night or a weekend project that allows everyone to express themselves creatively.
Example: A parent and their child set up a small art station at home, where they can paint and craft together, using creativity to unwind and connect.
By incorporating these holistic strategies into your daily routine, both students and parents can better manage the anxiety, burnout, and stress that often accompany the back-to-school season. At Be Your Best Self & Thrive Therapy, we’re here to support you every step of the way, ensuring a smooth and balanced transition into the new academic year.
Connect with Therapists at Be Your Best Self & Thrive Therapy
At Be Your Best Self & Thrive Therapy, we are dedicated to supporting you through the challenges of the back-to-school season with our holistic approach to mental wellness. Our experienced therapists, Rochelle Young and Jamie Molnar, bring a wealth of knowledge and empathy to help you manage anxiety, burnout, and stress effectively.
Rochelle Young: Empathetic Support for Students and Parents
Rochelle Young is currently accepting new clients and specializes in helping individuals 18+ navigate the emotional complexities of ADHD, anxiety, panic, depression, self-esteem, life transitions, and relationship issues. As someone with ADHD herself, Rochelle deeply empathizes with students who may experience heightened feelings of anxiety and stress due to focus impairments. Her personal experience allows her to connect on a profound level, offering both understanding and practical strategies.
Holistic Strategies by Rochelle Young:
Cognitive Behavioral Therapy (CBT): Rochelle uses CBT to help clients reframe negative thoughts and develop healthier thought patterns. This approach is particularly effective for managing anxiety and building resilience.
Mindfulness and Meditation: Integrating mindfulness practices into daily routines, Rochelle guides clients in meditation techniques to reduce stress and promote mental clarity. This can be especially beneficial for students who need help focusing and calming their minds.
Self-Care and Routine Building: Rochelle emphasizes the importance of self-care and establishing routines that include regular breaks, relaxation activities, and adequate sleep to prevent burnout.
Example: A high school student with ADHD struggling with back-to-school anxiety might work with Rochelle to develop a personalized mindfulness routine, incorporating short meditation sessions between classes and using CBT techniques to manage test-related anxiety.
If you are interested in scheduling a free 15-minute consultation with Rochelle Young, Get Started Now!
Jamie Molnar: Holistic Guidance from an Experienced Therapist
Jamie Molnar, the owner of Be Your Best Self & Thrive Therapy, is currently on a waitlist but offers invaluable insights through her extensive experience in mental wellness. Jamie specializes in working with empaths and highly sensitive persons, therapy for therapists and health professionals, burnout, perfectionism, and couples/marriage counseling. Her holistic approach is tailored to help individuals and families manage the stresses of the back-to-school season.
Holistic Strategies by Jamie Molnar:
Positive Psychology: Jamie focuses on leveraging clients’ strengths and fostering a positive mindset to combat anxiety and stress. This approach helps clients build resilience and maintain a healthy outlook.
Yoga Psychology: Incorporating elements of yoga, Jamie guides clients in physical and mental exercises that promote relaxation, improve focus, and reduce stress.
Humanistic/Existentialism: Jamie’s approach emphasizes self-awareness and personal growth, helping clients understand their unique stressors and develop strategies to manage them effectively.
Example: A parent feeling overwhelmed by their child’s transition to a new school might consult with Jamie to learn yoga-based relaxation techniques and positive psychology practices, fostering a calm and supportive home environment.
At Be Your Best Self & Thrive Therapy, our holistic strategies are designed to address the whole person, ensuring you and your family can navigate the back-to-school season with confidence and balance. Whether you’re working with Rochelle Young or seeking guidance from Jamie Molnar, our team is here to support you in thriving during this pivotal time.
Q&A: Managing Anxiety, Burnout, and Stress During Back-to-School Season
Q: What are some common sources of anxiety for students returning to school?
A: Students often face anxiety from academic pressures, social challenges, adjusting to new schedules, and the stress of extracurricular activities. Transitioning to new environments or moving up a grade can also contribute to heightened anxiety.
Q: How can mindfulness and meditation help manage back-to-school anxiety?
A: Mindfulness and meditation help calm the mind, improve focus, and reduce stress. For students, starting the day with a brief meditation can set a positive tone. For parents, family mindfulness practices can promote a relaxed atmosphere at home.
Q: What are effective ways to prevent burnout during the school year?
A: To prevent burnout, it’s essential to manage time effectively, create realistic schedules, prioritize self-care, and maintain a balanced diet. Regular breaks and incorporating enjoyable activities into your routine can also help manage and reduce burnout.
Q: How can students and parents use physical activity to alleviate stress?
A: Regular physical activity, such as sports or walking, helps reduce stress and improve overall well-being. Students can participate in extracurricular activities they enjoy, while parents can engage in family physical activities to promote relaxation and connection.
Q: What role does diet play in managing stress and burnout?
A: A balanced diet with nutritious meals and snacks supports energy levels and overall mental health. For both students and parents, avoiding excessive caffeine and processed foods can help reduce stress and prevent burnout.
Q: How can breathing techniques be incorporated into daily routines to manage stress?
A: Breathing techniques, such as the 4-7-8 method, can be used discreetly throughout the day to manage stress. Students can practice these techniques before tests or challenging situations, while parents can use them during hectic moments to stay calm.
Q: How can therapy at Be Your Best Self & Thrive Therapy assist with managing back-to-school stress?
A: Rochelle Young, who is currently accepting new clients, specializes in ADHD, anxiety, and life transitions, using CBT and mindfulness to address these issues. Jamie Molnar, though currently on a waitlist, provides support for burnout and stress through positive psychology and yoga psychology. Both offer holistic approaches tailored to individual needs during the back-to-school season.
Conclusion
As the back-to-school season unfolds, embracing holistic strategies can transform anxiety, burnout, and stress into manageable challenges. By incorporating mindfulness, balanced routines, and supportive therapies, students and parents alike can navigate this transition with confidence and ease. Remember, at Be Your Best Self & Thrive Therapy, we’re here to guide and support you every step of the way, ensuring a successful and harmonious start to the new academic year.
Let’s be our best selves and manage our anxiety, burnout, and stress!
Alayna Dorfman
