Ajit Karn
Stress Management Tools for the School Year
On occasion, everyone encounters tension; however, certain individuals experience it more frequently than others. The response of the body to demands that may elicit a physical, emotional, or psychological response is known as stress.
However, unmanaged tension or stress that begins to consume one’s life can develop into more severe problems such as anxiety and depression. A considerable number of students, parents, and educators are contemplating this as the academic year approaches.
“We know that anxiety and depression levels have increased dramatically for both adults and children over the past year and a half,” says Dr. Gail Saltz, a clinical associate professor of psychiatry and psychoanalyst with the New York Psychoanalytic Institute. “Stressors will only increase these numbers if they are not managed with coping tools and self-care, and possibly even professional care.”
The impairment of functioning caused by stress, anxiety, and depression prevents children from learning and adults from performing their duties. For this reason, according to Saltz, it is necessary to educate both students and adults about the indicators and manifestations of anxiety and depression, as well as to develop strategies to manage stressors.
Effective stress management techniques for pupils, parents, teachers, and other school personnel are detailed in this article.
Developing abilities to manage tension
Parents, students, and educators must possess effective stress management and coping mechanisms in order to flourish throughout the academic year, but particularly so in the upcoming term, when COVID-19 remains a concern.
“Because children and adolescents have been exposed to a vastly different environment of study and socialization, many have reported a decline in academic interest, attention span, and ability to concentrate for extended periods of time,” says Julia Turovsky, PhD, founder of QuietMindCBT and clinical psychologist specializing in anxiety.
To be more precise, a considerable number of students have spent the previous year working and studying for reduced periods of time and in diverse settings. Students may have also lost socialization skills, according to Turovsky, if they lack access to other children, particularly in groups.
“A “social battery” that is more easily depleted has been described by students, teachers, and even parents; this means that they become overstimulated and exhausted from group and individual socializing and must return home to recharge,” she explains. This may induce significant tension in individuals of all ages.
However, by anticipating these changes, all parties can be better prepared for the commencement of the school year. By cultivating stress-management abilities, educators, parents, and students can equip themselves with the necessary resources to navigate a fruitful and triumphant academic year.
Strategies for students to cope
Students will encounter a variety of stressors over the course of the academic year. It is imperative to possess the necessary tools to effectively mitigate the consequences in order to achieve success. The following are survival mechanisms:
Practice deep belly breathing
You can practice deep breathing between classes, at lunch, or before and after school.
- Sit comfortably, with both feet on floor, and place one hand on your abdomen. Make sure your muscles are relaxed.
- Breathe deeply through your nose until your abdomen rises.
- Hold this breath for 5 seconds, then exhale slowly through your mouth like you’re blowing through a straw.
- Repeat this pattern for 3 to 5 minutes.
Try progressive muscle relaxation
The American Psychological Association recommends progressive muscle relaxation to combat stress and reduce anxiety.
- Get in a comfortable position, ideally lying down.
- Start by tensing your lower leg muscles.
- While contracting these muscles, breathe in for 5 to 10 seconds, then exhale and release the contraction.
- Stay in this relaxed position for 10 seconds.
- Move your way up your body, contracting different muscle groups while breathing in and out, holding for 5 to 10 seconds with each breath, and then relaxing for 10 seconds before moving to the next muscle group.
Participate in regular physical activities
Engaging in physical activity or athletics on a daily basis has the potential to mitigate the detrimental impacts of stress. Advocate for your child to participate in a family exercise session or a sport or activity during the evenings.
Recognize and accept all emotions
Children and adolescents must realize, according to Turovsky, that coping skills do not guarantee the elimination of all negative emotions, including sadness, irritability, frustration, deflation, and anxiety. Conversely, coping mechanisms ought to enable individuals to identify these emotions, identify and affirm their validity, and partake in actions that alleviate them.
Learn to communicate struggles
Parents and educators should encourage students to share when they are exhausted, preoccupied, or overburdened, according to Turovsky.
Although the particular coping mechanisms may vary among individuals, Turovsky asserts that the majority of us may find solace in confiding these challenging emotions in trusted and loved ones.
Find a few trusted listeners
Additionally, it is critical that students have access to an empathetic and nonjudgmental listener.
A minimum of two trustworthy adults should be within easy reach for students of all ages the majority of the time. This could include a mental health professional, school employee, family acquaintance, or member of the community.
Request that your child transcribe the names and contact details onto a card, which they should carry in their phone or knapsack.
Methods of coping for caregivers
Numerous parents are seasoned professionals at adjusting to change and handling any situation that may arise. However, juggling employment, school, and family responsibilities is exhausting, and numerous parents and caregivers are already burdened with considerable stress. The following strategies are provided to assist parents in managing tension throughout the academic year.
Take a meditation break
Even a 5-minute meditation break — in the school pick-up line, before leaving for work or before going to bed — can help reduce stress and clear your mind, according to a 2014 systematic review and meta-analysis. You can also use this time to practice deep belly breathing to further reduce stress.
- To start a meditation practice, make sure you’re in a quiet place.
- Close your eyes, take a deep breath, and focus on the present moment.
- If your thoughts stray — to events that happened yesterday, to your to-do list, or to anything other than the present — acknowledge them, but then let them go, and bring the attention back to the present moment.
The more you practice mindfulness meditation, the easier it gets to keep your thoughts from spinning out of control.
Practice daily self-care
Parents are frequently the first to prioritize other responsibilities over self-care. However, according to Turovsky, self-care is more crucial than ever. “A sufficient amount of alone time, nutritious eating, ample water intake, physical activity, and rest will go a long way toward preventing overstimulation and irritability,” she advises.
Minimize your media consumption
Stress reduction can be achieved by interspersing pauses from social media and news consumption. It is advisable to contemplate the implementation of a time limit for recreational (nonwork-related) online activities, such as one hour per day during a predetermined period.
Surround yourself with supportive people
Social support is indispensable for stress management. Establishing trustworthy relationships with family, peers, or coworkers can assist in mitigating the negative effects of stress.
Schedule a weekly meeting with a friend. Utilize this time to exercise if at all feasible, as physical activity reduces stress as well. Coordinate a few times per week to go for a stroll or a bike ride together.
In addition to the strategies listed for students and parents, here are additional ways teachers and other school employees can cope with stress.
Acknowledge your feelings
Turovsky asserts that, similar to students, other school personnel, including instructors, must recognize that they, too, may be experiencing burnout. Pragmatic self-compassion is the most effective course of action when this occurs.
“Practicing self-compassion entails validating your distress cues and negative emotions, as opposed to engaging in self-criticism,” explains Turovsky.
Ask for support from your administrators
“Many school employees are being impacted by the stress of burnout in particular,” explains Saltz. “As a result, their place of employment must reduce workload, limit work hours, allow for hours of genuine time off after work, and establish a safe environment.”
Teachers and other school personnel should be aware, according to her, that if they are struggling with mental health issues, their place of employment will support and direct them to appropriate resources.
Take a breath break
You can practice deep breathing or progressive muscle relaxation — both discussed above — between classes, at lunch, or before and after school.
Practice daily self-care
Ways to managing stress during the school year include:
- eating right
- daily exercise
- mindfulness meditation
- proper sleep
Here are some tips to make these goals a reality:
- Consider using Sunday to plan your meals and exercise for the week.
- Keep a spare gym bag in your car in case you have time to take a walk during lunch or after school.
- Stock your refrigerator with precut vegetables and fruit for grab-and-go snacks.
- Go to bed at a reasonable and consistent time each night.
Here are common signs of stress:
- feelings of irritation and anger
- lack of motivation
- feeling overwhelmed
- nervousness or anxiousness
- trouble sleeping
- sadness or depression
- trouble concentrating
- worsening of chronic health problems or mental health conditions
- changes in appetite
- increased use of alcohol, tobacco, or other substances
- headaches, body pains, and stomach or digestive issues
It’s normal to experience temporary stress. But if you or your child are experiencing extended periods of stress symptoms, it may be a sign that stress is not being properly managed.
Start with your doctor or your child’s doctor. They may want to check for physical signs of stress or other health conditions. Ask about a referral to a counselor or therapist. Here are some resources that may help:
- National Alliance on Mental Illness
- National Suicide Prevention Lifeline
- Online Lifeline Crisis Chat
- Substance Abuse and Mental Health Services Administration (SAMHSA) Find Treatment
Also read: Why stress causes people to overeat?
Recognizing when to seek further assistance
If self-management of anxiety and tension proves ineffective, it might be prudent to consider seeking assistance from a professional.
“In order to determine when it is time to bring their child to a professional for an evaluation and possibly treatment,” Saltz advises parents to be aware of the warning signs.
Additionally, they must inform educators when they believe their child requires additional support, attention, resources, or assistance.
Furthermore, Saltz asserts that parents must be informed when their children may require additional assistance. She explains, “If you have an anxiety disorder, it is difficult to assist your child with anxiety.”
If these interventions are not working and you feel like your stress or your child’s stress levels are getting too high, it’s time to call a doctor. They can help determine if a referral to a mental healthcare professional is needed.
