In this month’s blog post, Dr. Lauren Rutter discusses some of the signals to be aware of when considering whether you, or your student, may need extra support in managing anxiety as school routines are underway.
“If you notice that the feelings of anxiety or stress surrounding school outweigh the rewarding experiences, reach out for help. ”
Lauren Rutter PhD
There’s nothing quite like the feeling of heading back to school and all of the emotions that accompany it—excitement, fear, anxiety, dread, hope. Will I make new friends? Will my old friends still like me? Will my classes be too hard? Am I involved enough in extracurriculars? Or over-involved?
Anxiety is a future-driven emotion—it is human nature to want to know what will happen to us. Big transitions, such as a new school year, can be fraught with unknowns and corresponding anxiety. While a little bit of anxiety can feel similar to a little bit of excitement, overwhelming anxiety is uncomfortable.
For many of those going back to school who experience anticipatory anxiety, anxiety lessens when a routine is established and daily life becomes more predictable. For some, though, anxiety and other uncomfortable emotions continue. So, as the school year begins and you start to settle in, here are 4 warning signs that you or your student could use more support:
Changes in sleep – if you are noticing that it is hard to fall or stay asleep, or that you are excessively tired during the day, it’s worth exploring what you can do to improve your sleep. An earlier bedtime could be all you need. But, if you are having a hard time winding down due to swirling thoughts and fears, a different approach may be warranted.
Withdrawing from social groups – making new friends and putting yourself out there can be hard if you are generally introverted, but if you notice that you are withdrawing from many social opportunities and prefer to be alone (and if this is a change for you), take note. Sometimes adjusting the social experience—like from a larger party to more one-on-one time with friends—could give you a social fix without feeling like too much. Other times, the larger gathering where you can remain anonymous feels easier. Knowing yourself and your own needs is important. If you find yourself declining all social activities to stay alone, or avoiding all calls and texts, this is a warning sign, but also very fixable.
Not feeling like yourself – if you are feeling sad or anxious, and those feelings last longer than feeling fine or good, it is worth exploring what you could do differently to boost your mood. Calling a friend, getting outside, spending time with pets, or moving your body can offer immediate, short-term relief from a funk. If the bad mood tends to last most of the day for longer than a couple of weeks, it is worth exploring treatment with a professional.
Not achieving what you want – like it or not, an objective indicator of how you are functioning at school is based on your academic performance. If your grades are slipping across the board, or you find yourself overly concerned and perfectionistic about grades, it is helpful to look at the bigger picture. Ask yourself “Am I achieving what I want?” Setting goals for the semester, and monitoring your progress is a great way to check in with yourself. If your goals need to be adjusted, that’s okay!
Starting back at school—whether it is a new grade with new teachers or a bigger change, such as transferring schools, or beginning college or graduate school and moving away—is a transition that can take some time for us to feel adjusted. If you notice that the feelings of anxiety or stress surrounding school outweigh the rewarding experiences, reaching out for help as early as possible can help to provide coping strategies to get you through it.
