What Can Students Actively Do to Deal with Anxiety and Stress in the New School Year - 5 Self-Care Tips That Every Student Can Begin Applying Today
Snapshot of the Mental Health of Students Today
Students at every age from grade school through college can experience a certain level of stress and anxiety at the start of a new school year. According to the American Psychology Association, roughly 30% of teens reported feeling overwhelmed, depressed, or sad because of their stress. Harvard Medical School shares that according to the American College Health Association Fall 2018 National College Health Assessment, 63% of college students in the US felt overwhelming anxiety in the past year. In the same survey, 23% reported being diagnosed or treated by a mental health professional for anxiety in the past year. The sharpest increase in anxiety occurs during the initial transition to college. A recent study demonstrated that psychological distress among college students — that is, students’ levels of anxiety, depression, and stress — rises steadily during the first semester of college and remains elevated throughout the second semester. This suggests that the first year of college is an especially high-risk time for the onset or worsening of anxiety in students.
Students are also still dealing with the impact of the COVID-19 pandemic on their mental health. According to a recent article in the Boston Globe, a national survey found that over 40% of college students reported experiencing significant mental health challenges during the pandemic. The shift to remote learning, social isolation, and concerns over the pandemic's impact on student’s health and safety have contributed to increased mental health problems among students.
Why Can Starting a New School Be Stressful?
It's important to remember that starting a new school is a significant life change, and it's normal to feel stressed or anxious during this transition. Each student's experience may vary, and not all students will find the start of a new school year stressful. However, acknowledging and addressing the potential stressors can help any student navigate this transition more effectively. So what are the main causes of stress and anxiety at the beginning of a new school year? Some common factors that can contribute to student anxiety during this time include:
Academic Stress and Pressure: The new school year often brings increased academic expectations, such as more challenging coursework, exams, and assignments. Students may feel overwhelmed by the workload and fear that they won't perform well academically. So what are the cause of academic pressure? Academic pressure can be caused by multiple factors such as the desire to achieve high grades, competition with peers, heavy academic workloads, parental pressure, cultural expectations, and transitions between education levels. I invite you to take the opportunity to look at the source of your academic pressure. Are there beliefs that you have adopted that aren’t authentically yours? They may include a fear of failure or of succeeding, fear of disappointing family and community. Although challenging, looking at the source(s) of your perceived academic pressure may be an opportunity to connect with your authentic self and further develop your true identity.
Transitions: Starting a new school year often involves transitioning to a new grade, school, or classroom. This change can be unsettling for students and create feelings of uncertainty and nervousness. According to Psychology Today, transitions can be stressful for several reasons. One major factor is the disruption of familiar routines. Routines provide structure and predictability, and when they are changed or disturbed, it can lead to feelings of uncertainty and anxiety.
Social Pressure: Students may worry about fitting in, making new friends, or maintaining existing friendships. The social dynamics can be stressful, especially if they have experienced social challenges in the past. It may raise fears of rejection. Fears are powerful insights into our belief systems. Can you trace this fear of rejection to an incident or pattern of behavior? These challenging experiences of experiencing social pressures may also be an opportunity to further refine your belief system about yourself and how you fit into your family, community, and broader society.
Time Management: Balancing multiple responsibilities, such as schoolwork, extracurricular activities, and personal commitments, can be challenging. Students may be anxious about meeting deadlines and feeling overwhelmed by the demands on their time. It's important to note that motivation and procrastination can be complex and influenced by individual factors. Understanding the root causes of procrastination can help individuals develop strategies to overcome it and enhance productivity.
High Expectations: Students may place high expectations on themselves to excel academically, achieve in extracurricular activities, or meet their parents' or teachers' expectations. This self-imposed pressure can lead to feelings of anxiety. Take the time to explore the source of these expectations either through journaling, meditation, and/or with the support of a mental health profession to understand the source of this internal dialogue you are having with yourself.
Fear of Failure: Students may fear the possibility of failure and disappointing themselves or others. This fear can create anxiety and make them anxious about taking risks or trying new things. It's important to note that each individual's fear of failure can be influenced by a combination of factors and may vary in intensity. Addressing the root causes of fear of failure can help individuals develop strategies to overcome it and cultivate a healthier mindset towards success and failure.
Unknown Situations: The new school year can bring unfamiliar situations, such as new teachers, new classmates, or new routines. Not knowing what to expect can increase anxiety levels in students.
It's important to remember that anxiety is a normal response to change and new experiences. So let’s explore 5 practical self-care tips that every student can begin applying today. Please keep in mind, if anxiety becomes overwhelming or starts to interfere significantly with everyday life, it may be beneficial to seek mental health treatment from a trusted adult or professional counselor. There is no shame in seeking help when you need it.
Why is Self-Care Important for Students?
According to the US Health and Human Services, self-care is crucial for students to maintain good physical and mental health, both of which are essential for academic success. Here are some reasons why self-care is important for students:
Boosts academic performance: Students who prioritize self-care are more likely to experience better academic performance.
Builds resilience: By engaging in self-care regularly, students can develop resilience to navigate challenges effectively and maintain strong self-esteem.
Encourages a balanced lifestyle: Adopting a self-care routine can help students prioritize work-life balance and avoid academic burnout.
By prioritizing self-care practices, students can improve their overall health and well-being, ultimately leading to greater academic success and personal satisfaction.
Self-Care Strategies to Effectively Manage Stress and Anxiety
To manage the stress of starting a new school year, developing effective coping strategies can be helpful. According to VeryWellMind, the following techniques can help students manage their new school year stress and anxiety:
Self-Care Practices;
Time Management;
Seeking Support;
Setting Realistic Expectations;
Effective Study Habits;
Avoiding Procrastination
Student Self-Care Techniques
Since self-care is my area of expertise, I want to share 5 self-care tools to explore to manage stress and anxiety at the start of the school year, or quite honestly, any time of the year! Keep in mind that it’s helpful to become comfortable with multiple modalities since in any given situation, one may appeal to you more than another. Having practiced each, you can more easily take care of yourself by being able to apply different ones.
Self-Care Tip #1: Pranayam - Daily Practice
As I shared in my blog, Pranayam: Controlling Your Lifeforce, Prolonging Your Life, the breath (prana) is your life force. Yama translates to control. So controlling your breath is the true meaning of pranayam. Mental and physical health benefits of daily pranayam include:
Calms the mind;
Reduces anxiety;
Increases focus;
Boosts the immune system
There are many pranayam breathing techniques to support managing different emotions and physical conditions. In only three minutes, you can have a more balanced and calm perspective. So incorporate this breathing technique into your morning routine for improved mental and physical self-care. It is also great to apply before you go to bed to quiet the mind and allow both your body and mind to fully relax and recover with a good night’s sleep.
Daily Pranayam for Mental Balance - Opposite Nostril Breathing
Let’s explore alternate nostril breathing. If you need to get your emotions out of your decision-making or are having trouble falling asleep, this is a great option, including as a pranayam exercise for beginners. Left nostril breathing is associated with the parasympathetic nervous system (rest and digest). It is connected with lowering blood pressure and reducing anxiety. It also shifts blood flow to the right side of the prefrontal cortex, which is critical for decision-making. So how do you practice it correctly?
Sit up nice and straight. If you are in your office chair, be sure that both feet are planted firmly on the ground. Rest your left hand on your left leg or knee. Exhale completely. Using your right thumb, close your right nostril and inhale long and deeply through your left nostril. Then cover the left nostril with a bent right pointer finger and exhale long and deeply. Continue inhaling through the left nostril and exhaling through the right for 3 minutes. Cooling energy comes in through the left nostril (and warming energy through the right). This technique emphasizes only cooling energy coming into the body. Focusing on your breath also makes you more present. It’s an easy and effective technique to clear the mind and support getting enough sleep.
Self Care Tip #2: Mindfulness Meditation
As I shared in my blog, Meditation for Healing: The Restorative Art of Quieting the Mind, when we’re anxious we are focused on the future. Meditation requires that we be in the present moment. So it makes sense that meditation can help ease anxiety. Meditation has also been a wellness tool for thousands of years because it’s simple and it works. Anyone of any age or physical ability can apply the most basic meditation types and techniques to experience physical and emotional benefits.
According to the research study, Meditation Programs for Psychological Stress and Well-being, a review of 18,753 citations, included 47 trials with 3,515 participants. The results were that mindfulness meditation programs had moderate evidence of improved anxiety. The term moderate may sound disappointing but when you consider meditation requires no medication and is an empowering self-care tool, I encourage you to explore it to treat your anxiety and improve your overall mental health.
Mindfulness Meditation Technique for Beginners
An easy mindful meditation exercise for beginners is the basic breath awareness meditation. It not only helps to quiet the mind, it also increases your awareness of the mind-body connection. How do your thoughts impact your physical body?
Here's a simple step-by-step guide:
Find a Comfortable Space: Find a quiet and comfortable space where you won't be disturbed. Sit in a chair or on a cushion with your back straight but relaxed.
Get Centered: Close your eyes or focus on a fixed point in front of you. Take a few deep breaths to relax your body and let go of any tension or tightness.
Bring Attention to Your Breath: Gently bring your attention to your breath. Notice the sensation of the breath as you inhale and exhale naturally. Focus your attention on the physical sensations of the breath, such as the rise and fall of your abdomen or the feeling of air passing through your nostrils.
Stay Present: As you continue to breathe, your mind may wander with thoughts or distractions. Whenever you notice your mind drifting, gently bring your focus back to the breath. Don't judge or criticize yourself for your thoughts or distractions; simply acknowledge them and redirect your attention to the breath.
Maintain Non-Judgmental Awareness: Throughout the practice, cultivate an attitude of non-judgmental awareness toward your thoughts and feelings. If any emotions or physical sensations arise, simply observe them without getting caught up in them. Allow them to come and go, returning your attention to the breath.
Practice Gradually: Start with short sessions, such as 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice. Make it part of your daily routine for greater peace and calm.
Self Care Tip #3: Yoga Poses That Increase Mind, Body, Spirit Balance
Yoga is a two-for-one treatment. You are probably not surprised to learn that Harvard Medical School research shows that yoga can reduce anxiety and provide additional health benefits. In addition, it is physical exercise, which is another proven way to reduce anxiety. But you may not know which postures are most beneficial to reduce anxiety. In my blog, Yoga Poses to Combat Anxiety, I share 3 basic yoga poses that research has shown to bring relief from anxiety and increase your physical and mental health. Not all yoga poses are challenging and all can be modified to meet you where you are in the moment you are practicing them. So please check out that blog and bookmark it. Consider it another tool in your toolbox.
Self Care Tip #4: Frequency Music
As I shared in my blog, Frequency Music Trend: What Every Person Needs to Know in 2022, The ancient Solfeggio Scale tones were developed over 6,000 years ago by a Benedictine monk for spiritual purposes - think Gregorian chants. So like gong therapy, it’s not new technology, but the interest in the therapeutic benefits has increased. There are specific frequencies for each chakra, or energy center. Check out my blog for a complete list.
How do you apply frequency music? Here are a few suggestions:
use it as background music, 741hz, for example, is supportive of creativity;
shift the vibration of a particular room in your house, consider putting the recording on a loop and allowing it to play for hours, days, or weeks until you sense the desired energy;
apply it as you would a relaxation tape - using headphones and lying or sitting down comfortably
There is a whole world of frequency music out there. So check out the table of frequencies in my blog, pick the one that is most supportive and find a track you like. After checking out Amazon Music, Spotify and YouTube, I find YouTube has the greatest selection. Meditative Mind’s channel speaks to me but definitely check out some of the lesser known channels. This may be one of the easiest ways to support good mental health.
Self Care Tip #5: SoundScapes
In addition to frequency music, SoundScapes are a unique and powerful way to apply sound therapy. Prevention.com well describes sound therapy as covering, “a range of treatments, from music therapy to sound baths, according to Nada Milosavljevic, M.D., founder of the Integrative Health Program at Massachusetts General Hospital. Like massage therapy, which delivers healing through touch, it’s a form of sensory therapy, and it has been used by various cultural groups for centuries. “ The Human Condition summarizes the main physical effects of sound therapy as:
Changing brainwaves: Because human brainwaves can vary based on sound vibrations, certain sounds will cause the brain to relax. The brain can switch from producing beta waves in an agitated state to producing theta or delta waves when more relaxed.2
Binaural beats: When tones at different hertz levels are played in either ear, the brain often syncs to the difference between the two.
The body’s biofield: Some researchers have proposed that there is an energy field, referred to as the biofield, surrounding the human body. In this case, the sound vibrations may interact with the biofield to create the desired effect in the person.
My SoundScapes are created specifically for you and your mental well-being needs. Each unique soundscape will be delivered to you as an mp3 product and may incorporate gongs, crystal singing bowls, chimes, and/or other unique instruments to produce their personalized recording. No two soundscapes are ever the same! Each is as unique as the recipient. So consider gifting yourself or someone you love with the most unique stress management tool around!
Contact SoundWellness today to jump start your journey to wellness!
You can take your personal growth journey further with Reiki, Kundalini Yoga and gong either in person with Monique or online through our growing collection of meditation videos and other resources.
About SoundWellness
Monique Derfuss is the founder and President of SoundWellness offering gong sound therapy, Reiki, Kundalini Yoga, and meditation. Her wellness business is based in Santa Fe, New Mexico, and has helped thousands of people over the past 9 years move beyond only taking care of their physical bodies to taking a more holistic approach to their health by integrating support of their energetic, or subtle, bodies. Check out what others have said about her services.
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