9 Strategies to Alleviate Stress This Academic Year

This week, after keeping my two children in the protective comfort of our home for the last 18 months, I sent them back to school amid an ongoing pandemic. I won’t pretend that I’m feeling entirely okay about it.

I find myself caught in a whirlwind of emotions—anxiety over the risk of them catching the virus, joy that they can return to school and interact with peers, and stress about what the upcoming weeks will entail regarding exposures, quarantines, and all the related challenges of a pandemic school experience. While I hope that the stress will ease as we adjust, I suspect it won’t happen on its own. Honestly, I won’t feel at ease until my youngest is vaccinated (come on, FDA!). And although I wish for a smooth transition, I know there will be hurdles and unexpected outcomes along the way.

I tend to be anxious; in fact, I have an anxiety disorder. There were moments when I considered pulling my kids from in-person schooling due to the potential impact on my mental health. However, I realize that I cannot allow overwhelming stress to dominate the entire school year—that’s just not feasible. So I’ve decided to take proactive steps to manage my anxiety. Here’s my list; perhaps it will resonate with you as well.

1. Limit News Intake

Over the past year and a half, I’ve become quite the doomscroller. Given the unpredictable nature of our current reality, it’s easy to get overwhelmed by the constant stream of information. However, there’s a lot of misinformation circulating. While I trust health professionals, they are still learning about the virus, leading to precautionary measures that may not always be necessary. For example, remember when we were disinfecting groceries only to find it unnecessary later? I’ve started to curate my news feed and limit my exposure to trusted sources like the CDC and AAP, which has genuinely helped.

2. Stay Active

I’ve maintained a regular exercise routine since my teenage years, not just for physical health but for mental well-being too. During the pandemic, I struggled to stay active, particularly due to the challenges of exercising while masked. However, I realized that my mental health suffered from this inactivity. I recently bought an exercise bike; just 30 minutes of cycling while watching a show on Netflix brings me clarity and eases my pandemic-related stress.

3. Practice Meditation

Meditation has been a part of my life for years. While it’s not for everyone, it can be particularly beneficial during stressful times. Even a few moments of lying down, closing my eyes, and focusing on my breath can provide relief. I like using meditation apps like Headspace and Simple Habit, which help ground me.

4. Seek Therapy

Therapy has been my go-to for managing anxiety for two decades. Initially, I had in-person sessions, but now I utilize online therapy to fit my busy schedule. Having someone to discuss my feelings with, particularly regarding my worries about my children’s return to school, has been invaluable. My therapist offers a judgment-free space and helpful strategies for reframing negative thoughts.

5. Consider Medication

For many, therapy alone may not suffice. Anxiety medication can offer significant relief for those who need it, whether for long-term use or situational anxiety. Consulting with a doctor can help determine the best approach for you—don’t hesitate to seek medication if necessary during these chaotic times.

6. Connect with Friends

I’m fortunate to have friends who understand my anxiety related to the pandemic. They don’t judge my worries and often share news articles that resonate with our collective fears. We support each other through tough moments, and I genuinely believe I wouldn’t manage this school year without their understanding.

7. Engage with Educators

Before the school year began, I reached out to my children’s teachers and school administrators to discuss safety protocols and address my concerns. It was reassuring to hear that the school was implementing CDC guidelines seriously. I appreciated the principal’s willingness to discuss my worries and provide detailed explanations, which made me feel supported.

8. Focus on Controllable Factors

Anxiety often stems from feeling powerless. A key to managing it is recognizing what we can control. I’m concentrating on sending my kids with comfortable masks and teaching them about hygiene protocols. Additionally, I’ve stocked up on rapid COVID tests for peace of mind.

9. Create Backup Plans

It’s wise to anticipate potential exposures and the possibility of quarantines. I’ve started thinking about how to handle situations that may arise, including the logistics of remote schooling. Planning ahead with my husband for possible childcare arrangements or work adjustments will be crucial.

While I can’t guarantee that these methods will always alleviate my stress, I feel more prepared to handle the inevitable anxiety. Knowing I have practical steps to manage my feelings is comforting for both me and my children. Here’s to a safe and somewhat less stressful school year ahead—fingers crossed!

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In summary, managing stress during this school year requires a proactive approach, including limiting news intake, staying active, practicing mindfulness, and seeking support from friends and professionals. By focusing on what we can control and preparing for challenges, we can navigate the complexities of this academic year with resilience.

Keyphrase: Stress Management for the School Year

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