As our warm, fun-filled summer comes to an end, the start of the new school year approaches. Some of us may be excited for new beginnings, and others may feel hesitant to jump back into the school routine.
However you’re feeling, this transition can bring up a mix of emotions, whether it be excitement, nervousness, dread, hope, or something in between. We believe it is important to acknowledge the challenges that arise during this time of year while offering ways to navigate it.
Transitioning from Summer to school
The excitement summer brings can make the thought of returning to early mornings, new lessons and homework overwhelming. This back-to-school transition is difficult; however, we suggest reintroducing your school routines gradually to give yourself time to readjust.
A good place to start is with our sleep routine. Try going to bed and waking a little bit earlier than you may have been doing during the summer. This can help ensure we still get enough sleep but feel more awake at the early hour school starts.
We can also do the same thing with our mealtimes – By eating meals around the same time every day, we can readjust to feeling hungry in alignment with what our break and lunchtime would be each day while at school.
school-related stressors and fears
Whether you are starting a new grade, attending a new school or just feeling the uncertainty of what this year has to bring, the start of the school year carries some anxiety.
Common worries we hear around this time of year include:
- What if I don’t have any classes with my friends?
- Will I be able to make new friends?
- What if my teachers don’t like me?
- What if I am not good enough?
Whatever concerns are weighing on you, know that you are not alone! We want to assure you that these fears are normal, and it’s okay to hold some concern on what to expect when you return to class.
It may be helpful to acknowledge when these fears arise, and to challenge yourself to reframe those thoughts using a more positive outlook.
- Instead of saying “I’m going to be alone, I don’t have any friends in my class”, try saying “I don’t know others in my class, but I know I can be welcoming and kind to my classmates. Maybe I will meet a new friend that way”.
when school and mental health intersect
Some of us may enjoy school because we get to see our friends again, learn new things and explore new opportunities. Conversely, others may feel that the constant socializing, learning and lesson notes push us to our limit, bringing on more stress and overwhelm than we already felt.
Those of us who are experiencing challenges at home, or experience anxiety, depression, ADHD or trauma may resonate with the latter. With these additional pressures, we find it harder to focus, engage with or attend school. Whatever it may be, finding the right support can be difficult.
Many schools have resources that are accessible to students who may be encountering hurdles at school and/or at home. We suggest that students communicate with trusted adults at your school, whether that be teachers, counsellors or other aides, that you can turn too when the day feels heavier than usual. Knowing where you can turn to in a time of need can bring a sense of comfort and care that may make all the difference in supporting us to get through the school day.
fear of failure
The pressure to succeed in school can impact us in many ways. While it’s normal to want good grades, this pressure can heavily impact our mental health and self-esteem. Whether it’s perfectionism, test anxiety, or feeling like we can’t keep up with the constant flow of school work, it’s important that we take a breath, and visualize how to overcome these challenges.
By turning our attention towards the effort we are putting into our work, rather than the outcome, we can adopt a growth mindset. This encourages us to focus more on whether we understand the content we are learning instead of wondering what we can do to get a good mark. Making mistakes along the way is normal and contributes to our learning and growth. However, it’s equally important to know that a bad grade (or a grade lower than we hoped for) does not mean we are a failure.
Try to avoid putting extra pressure on yourself to get a good grade and pay more attention to whether you understand the content you are learning. Take it one step at a time and know it’s okay to reach out for extra support.
friendships and social stress
The school environment has a large social aspect. Whether we are speaking with fellow students, teachers or other faculty members, these relationships have a big role in students’ well-being. Some of us may find working in social environments to be stimulating, exciting and fun, where others may feel isolated, excluded or overwhelmed.
However, we recognize school carries some uncertainty with it as we come to learn whether or not we are in the same classes as our friends, or if we will be prompted to make new friendships with students we haven’t met yet. To some of us, this can be exciting, but for others, it can leave us worried about whether we will fit in with our new class.
While it’s normal for our relationships to change, it can still feel a little worrisome. Especially in adolescence, we change and grow throughout life, and it is important to recognize that the way we connect with others changes too.
If you are feeling worried about the social challenges at school, it may be time to speak up. There are many of us who have felt this way at some point in our lives and can relate to what you are going through. We encourage you to reach out to someone you trust – whether that be a close friend, family member, therapist or teacher, to get the reassurance and support you deserve.
bullying
When school comes around, we see an increase in bullying, both in person and online. Victims of bullying often report increased anxiety, depression and school avoidance. Whether we have been bullied ourselves, or been a bystander to bullying, we can feel lost, powerless and confused about ways to intervene.
Bullying is a prevalent issue in schools, and can have a massive influence on our well-being, both in and outside of the classroom. There are many different types of bullying, and by raising awareness of what each of them can look like, you can learn how to spot it.
- Physical: involves bodily harm or damaging property
- Pushing, shoving, throwing/breaking belongings
- Verbal: using words to insult, disturb, annoy or belittle someone
- Social: intentionally spreading rumours and/or lies, damaging someone’s reputation, purposely excluding someone from groups
- Cyberbullying: using technology to harass, threaten or violate someone
If you, or someone you know is being bullied, it is important to know what you can do to help. Most schools have protocols in place that provide safe ways to report bullying. If you feel comfortable, reach out to a safe, trusted adult (parent, teacher, principal, etc.) and let them know you have been a bystander or victim of bullying. Whatever your experience with bullying is, know that it is never deserved.
School is meant to be a safe space for learning and growth, not an environment that causes fear and stress.
Support systems
You do not have to navigate the back-to-school transition alone. There are many supports available if you find yourself struggling academically, socially or emotionally.
- Tutors and academic support: for those who find themselves falling behind and/or struggling with their coursework
- School Counsellors: for social, emotional or academic support
- Peer support groups: to connect with others who are experiencing similar concerns as you
- Independent Education Plans (IEPs): schools offer tailored support plans for students who have learning differences or disabilities
- Therapy/Mental Health Support: accessing therapy can support those with emotional, social, or academic struggles
Please know that reaching out for support is a strength, not a weakness. We are here for you.
Final Thoughts
Approaching the beginning of school with strength, flexibility and awareness can start off the year on a positive note. Remember, your mental health is just as important as grades – Having a healthy mind provides a strong foundation for learning.
If you or someone you know is struggling with the back-to-school transition, or school-related stress, anxiety, or depression, reach out. Support makes all the difference.
