Beat the Back-To-School Blues
Students, teachers and parents can all struggle with back-t0-school blues.
It’s September and most schools have either started back already or will be starting this week. Whether you are a student of any age, a teacher, or a parent of a student, back to school time can be both exciting and exhausting; and for some it can be very stressful and challenging. With the right mindset and a few helpful strategies, you can beat those back-to-school blues and start the academic year on a positive note.
Set Realistic goals
One effective way to combat the back-to-school blues is to set achievable goals for yourself. These goals can be academic, personal, or extracurricular. Having something to look forward to and work towards can boost your motivation and enthusiasm. Start by setting short-term and long-term goals for the school year. Break them down into manageable steps, and celebrate your achievements along the way. Remember that goals really need to have a system of actions and consistent behaviors in place to make steady progress in reaching them (see my blog post on Habits for more on this).
Organize Your Space & Supplies
A cluttered environment can contribute to stress and anxiety. Take some time to organize your study space and school supplies before the academic year begins. Having a clean and organized workspace can help you stay focused and productive. Make a checklist of the essential supplies you'll need and ensure everything is in order, from textbooks to technology. Try to take a little bit of time on a weekly basis to keep things organized so you don’t end up with a backpack full of crumpled papers and snack wrappers by mid-October.
Embrace a Growth Mindset
Instead of dreading challenges and setbacks, embrace a growth mindset. Understand that making mistakes and facing difficulties are essential parts of the learning process. When you encounter obstacles, view them as opportunities to learn and grow. Cultivating a growth mindset can boost your confidence and resilience, making it easier to overcome the back-to-school blues. You are not the same person that you were last year. Give yourself credit for continuing to grow and change and know that you will continue to do so all throughout this next year and beyond.
Stay Connected
Returning to school also means reconnecting with friends, classmates, and teachers. Social connections are vital for your well-being, so make an effort to stay connected with your school community. Attend social events, join clubs or extracurricular activities, and engage in conversations. Building positive relationships can provide a support system and make school more enjoyable. I know that not everyone has a good social experience at school. If that environment is tough for you, seek out connection in other places—community activities, peers from other schools, old friends that may not live near you anymore, or supportive family members. We all need to feel like we are connected to others and have somewhere to belong. If you can’t find that in your school, look in other places and ask for support.
Manage Your Time wisely
Balancing academic responsibilities, extracurricular activities, and personal life can be challenging. Effective time management is the key to staying on top of your commitments and reducing stress. Create a schedule or use a planner to organize your tasks and allocate time for studying, relaxation, and other activities—there are a bunch of different digital and old school paper & pen formats you can use. Find a system that works for you and stick with it. Be sure to include breaks to prevent burnout.
FOcus On Self-Care
Don't forget to prioritize self-care during the school year. Taking care of your physical and mental health is crucial for beating the back-to-school blues. Incorporate activities that help you relax and recharge or hobbies you enjoy. Get enough sleep, eat nutritious meals, and stay hydrated to ensure you have the energy and focus you need. There is no substitute for those foundational self-care basics as a primary pillar for physical and mental health—nobody is going to feel great existing on energy drinks, snack foods and poor sleep. You have a lot that you need and want to do. Give your body and brain what they need to help you along.
A Note For Parents or CareGIvers of Students
This can be a stressful, busy time for you too. Make sure to take time to nurture and steady yourself so that you can be a support for your student without burning out. School can be tough on students and they may need to lean on you for support and a kind, listening ear. That might not always be so easy for you. Dr. Lisa Damour offers compassionate, wise advice about this on this episode of her Ask Lisa podcast. Give it a listen if you could use a fresh perspective on being on the receiving end of a long stream of complaints about school and life.
Remember that it's okay to feel a bit apprehensive about the school year, but with the right attitude and preparation, you can turn those blues into a vibrant and successful academic experience. Embrace the opportunities and growth that each new school year brings and take good care of yourself.
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