Coping with Anxiety & Stress Kit A toolkit for students and parents
Stress and anxiety can happen immediately or gradually over time. It is important to have tools that can help prevent and manage your stress and anxiety. We tend to feel less stressed and anxious when we are in control. As we have learned over the past couple years, there are many things that are out of our control. One thing that is important when it comes to managing stress and anxiety, is feeling prepared. It is highly recommended to practice techniques and coping skills BEFORE you become stressed or anxious. Here are some tools for your mental health tool belt, especially when it comes to preparing for school to resume this fall.
Feeling Prepared:
1. Assist your student with practicing independence. a. For younger students, help them practice opening milk containers, tying shoes and zipping up their coat for example. Create a goodbye wave, hug or handshake. b. For older students, having them organize their folders and notebooks to match their class schedule could be helpful. 2. Establish a routine for when school starts. a. A couple of weeks before school is to start, help your student get back into a routine that works for school. This could mean establishing a consistent bedtime and wake time or practicing eating lunch in the same amount of time given during school hours. Discuss and practice drop off and pick up plans. It may be helpful to create organization in your home to include a space for backpacks, lunch boxes and other school related items. b. Discuss a routine for keeping track of assignments and completing homework to avoid getting behind. 3. Get familiar with your school. a. Attend back to school events to familiarize your student(s) with the building, locker, classroom, playground, etc. Letting your student practice opening their locker and finding their classes can help ease anxiety once school starts. Try inviting a friend to attend the same time you do. 4. Connect and talk with the school counselor, social worker, teacher and/or principal before starting school if your student is reporting high anxiety and/or stress about attending school. 5. Listen to your student's concerns about attending school. Validate that these feelings can be a normal response to starting school. Assure your child/teen that they are not alone. Other students are likely feeling similar feelings. Be excited about school starting. Excitement can be contagious!
Techniques to Practice:
Practice coping skills such as deep breathing with your student. Encouraging your student to take a deep breath when they feel their heart racing, can help to decrease their anxiety.