You might be happy you get to see your friends or excited to make new ones. You may be sad that your summer vacation is over. You might even be feeling nervous or scared about new teachers, new classes and new friends this school year.
But, together, we can handle back-to-school stress—and find things to look forward to this year!
1. Be ready for the first day
Preparing for the first day of school can help lower your stress levels. It can also be a confidence boost to know that you have everything you need to succeed.
A few things you can do to get ready for your first day:
— With a parent or trusted adult’s help, check out your school’s website. Some districts have supply lists for each grade and classroom. You can use this list to make sure you have the writing utensils, folders, glue, ruler or whatever else you may need.
— After you’ve collected your school supplies, you can pack them in your bag or backpack. This can help make sure you don’t forget anything and avoid any last-minute stress on the morning of your first day.
— You can make your first day special by wearing something that makes you feel good. Maybe you have a favorite pair of sneakers, a new shirt or a something else that makes you feel good. The first day of school is a great time to wear something you love!
— Lastly, don’t forget to go to sleep on time and eat breakfast! Getting enough sleep is really important. Sleep replenishes the energy your brain and body need to focus, manage emotions (like stress) and fight off illness. Eating a healthy breakfast is also helpful in lowering your stress. Breakfast can stabilize your mood by making sure your body doesn’t produce stress hormones and gives you the energy boost you need to learn.
2. Make a list of things you’re excited for this year.
It can be easy to focus on all the things you might be worried about at school. But it’s just as easy (and more fun!) to think about what you’re looking forward to!
It can be helpful to make a list of things you’re excited about and, when you feel nervous, pull it out and read all the fun happening at school this year.
Examples of things you might be excited for:
— Visiting the school’s book fair
— Joining an after-school club—like chess, band, theater or even sports
— Going on field trips to art museums, zoos, aquariums or other new places
— Completing projects for a class you love—like science experiments, art pieces and more
— Making new friends, playing with friends at recess or sharing stories or things you like with your friends.
3. Practice some relaxation techniques
Whenever you feel stressed about school—or anything else—there are some relaxation techniques or coping skills that you can do to feel better.
— Talk about it with a parent, trusted adult or friend. Putting your feelings into words can help calm the part of your brain that produces stress hormones. Plus, telling someone you trust about your emotions can reduce stress and make you feel less alone.
— Take deep breaths. Deep breaths lower your heart rate and blood pressure, telling your nervous system that you are safe, which helps you relax. Whenever you feel stressed, just remember to do bumblebee breaths: inhale deeply, then hum (like a bee) as you exhale.
— Do things you like. Feeling stressed can also make you feel jumpy, like you have too much energy. It can be helpful to burn off that nervous energy and release endorphins (happy hormones) by moving around. Taking a walk, stretching or even doing a little dance can release that stress. Doing things you enjoy—like coloring, playing with a pet, riding your bike, etc.—can also help you feel less stressed.