To shift from a stressed-out mindset to a more positive one, adopt these five science-backed tools that will help you start the school year stress-free and full of excitement.
Tool Number One: Reminisce on Last Year’s Memories
If you think back on past transitions to school, you’ll recall that they were stressful, too. But they passed and likely made way to great new experiences. Reminiscing on those happy occasions will remind you of the things you like about school, and shift your attention away from your concerns.
Take a few moments to look at fun photos from last year, either alone or with friends. Spend some time looking at each picture, and recall what it felt like to be in those situations. Try to remember every fine detail: What did you wear? What was the weather like? What did you do for the remainder of the day? Reflecting on these happy moments will help relieve anxiety in the present.
Tool Number Two: Embrace Change as an Opportunity to Grow
Instead of focusing on the beginning of the year, imagine yourself at the end of it. Picture yourself having graduated from school and looking back. Imagine how much more evolved and capable you will be, and how proud you will be of your accomplishment. Feel your anxiety dissipate with the knowledge that you are only going to grow stronger.
Tool Number Three: Organize Clutter
Going back to school can involve needing to keep track of an overwhelming amount of physical items, including papers, forms, books, and school supplies. If they’re not organized into individual bags or compartments, these items form clutter — which is a major determinant of stress.
To bar the build-up of clutter and the stress that comes with it, allocate time to tidy up and put things away neatly. Prepare school bags and clothes the night before, arrange books and school supplies on shelves or in boxes or drawers, organize all paperwork by priority, and make a single to-do list of all the tasks you need to complete each day.
Tool Number Four: Breathe Consciously
Most of us unconsciously hold our breath when we are preoccupied, busy, or stressed. Failing to breathe deeply means our brains may not be getting the oxygen they need, and also robs us of the stress-relieving capabilities of breath.
It’s important to stop once in a while and literally take a breather. Practicing conscious breathing can help your brain better manage stress and emotions . Conscious breathing exercises can be performed anytime, anywhere, and will counter disruptive breathing patterns such as holding the breath. Want to go a step further? Just a few minutes of meditation each day can help transform negative thoughts and reverse the damage that stress does to our bodies and minds.
Tool Number Five: Give Your Mind a Concrete Vision of the Future
The mind deals with concerns about the future by trying to simulate impending events. We envision the future so we can mentally practice the proper behavior or response to hypothetical scenarios, and feel more prepared as a result. But if you don’t have a clear picture of your future environment, it’s hard to simulate the things to come: What will your classes look like? Where will you sit? Who will be sitting next to you? What will the teacher be like? Left unchecked, these ruminations can lead to stress and anxiety.
To help your mind feel more prepared for the future unknown, do anything you can to become more familiar with what will soon be your new environment. Visit your new classroom(s), join social media groups for your school or class, and meet with your new teachers or look them up online. The more details you have at your disposal, the better the mental image you create, the more you’re able to prepare for the reality of your situation (as opposed to hypothetical disasters), and the lower your levels of stress.
The Takeaway
Managing back-to-school stress may seem like an overwhelming task, but it’s actually pretty simple. By reflecting on happy memories, embracing change, getting organized, practicing deep breathing, and imagining the future in concrete terms, you will be well prepared to ride the wave of stress to new and sunshiny shores.
What are your best tips for coping with back-to-school stress? Share in the comments below.
Tool Number One: Reminisce on Last Year’s Memories
If you think back on past transitions to school, you’ll recall that they were stressful, too. But they passed and likely made way to great new experiences. Reminiscing on those happy occasions will remind you of the things you like about school, and shift your attention away from your concerns.
Take a few moments to look at fun photos from last year, either alone or with friends. Spend some time looking at each picture, and recall what it felt like to be in those situations. Try to remember every fine detail: What did you wear? What was the weather like? What did you do for the remainder of the day? Reflecting on these happy moments will help relieve anxiety in the present.
Tool Number Two: Embrace Change as an Opportunity to Grow
Instead of focusing on the beginning of the year, imagine yourself at the end of it. Picture yourself having graduated from school and looking back. Imagine how much more evolved and capable you will be, and how proud you will be of your accomplishment. Feel your anxiety dissipate with the knowledge that you are only going to grow stronger.
Tool Number Three: Organize Clutter
Going back to school can involve needing to keep track of an overwhelming amount of physical items, including papers, forms, books, and school supplies. If they’re not organized into individual bags or compartments, these items form clutter — which is a major determinant of stress.
To bar the build-up of clutter and the stress that comes with it, allocate time to tidy up and put things away neatly. Prepare school bags and clothes the night before, arrange books and school supplies on shelves or in boxes or drawers, organize all paperwork by priority, and make a single to-do list of all the tasks you need to complete each day.
Tool Number Four: Breathe Consciously
Most of us unconsciously hold our breath when we are preoccupied, busy, or stressed. Failing to breathe deeply means our brains may not be getting the oxygen they need, and also robs us of the stress-relieving capabilities of breath.
It’s important to stop once in a while and literally take a breather. Practicing conscious breathing can help your brain better manage stress and emotions . Conscious breathing exercises can be performed anytime, anywhere, and will counter disruptive breathing patterns such as holding the breath. Want to go a step further? Just a few minutes of meditation each day can help transform negative thoughts and reverse the damage that stress does to our bodies and minds.
Tool Number Five: Give Your Mind a Concrete Vision of the Future
The mind deals with concerns about the future by trying to simulate impending events. We envision the future so we can mentally practice the proper behavior or response to hypothetical scenarios, and feel more prepared as a result. But if you don’t have a clear picture of your future environment, it’s hard to simulate the things to come: What will your classes look like? Where will you sit? Who will be sitting next to you? What will the teacher be like? Left unchecked, these ruminations can lead to stress and anxiety.
To help your mind feel more prepared for the future unknown, do anything you can to become more familiar with what will soon be your new environment. Visit your new classroom(s), join social media groups for your school or class, and meet with your new teachers or look them up online. The more details you have at your disposal, the better the mental image you create, the more you’re able to prepare for the reality of your situation (as opposed to hypothetical disasters), and the lower your levels of stress.
The Takeaway
Managing back-to-school stress may seem like an overwhelming task, but it’s actually pretty simple. By reflecting on happy memories, embracing change, getting organized, practicing deep breathing, and imagining the future in concrete terms, you will be well prepared to ride the wave of stress to new and sunshiny shores.
What are your best tips for coping with back-to-school stress? Share in the comments below.