How to Handle Back-to-School Anxiety

September is coming fast, and with it, first-year college or university for students across Canada. But this doesn't have to be a scary time!

It's back-to-school season, and that can be downright terrifying for some students. Few want to give up the freedom of a summer break in favour of regimented class structures — not to mention the stresses of part-time work, getting good grades, and thinking ahead to grad school or starting your career. No wonder students feel like they're under pressure.

Anxiety doesn't have to get the best of you, though. Here are a few strategies you can use to get over the back-to-school blues, and get into a strong, resilient headspace.

Of course, there's nothing wrong with feeling anxious: it's part of the human condition! But you can manage your anxiety and keep it from getting the best of you. These strategies and techniques will help you in school, sure, but they're tools you can use throughout your life to stay centered, calm, and in control.

(Bear in mind that while most people feel anxious sometimes, some folks may be diagnosed with an anxiety disorder. While this advice will probably help those students too, this article isn't medical advice, and is no substitute for talking with your doctor!)

1. Living a healthy lifestyle

Easier said than done. Still, there's a kernel of truth to the old saying, "you are what you eat." Taking care of your mental health means taking care of your health: by giving yourself healthy inputs, you can expect healthier outputs.

In our modern age of grocery inflation and food deserts, this might be tough, but you don't need to go vegan overnight. Taking small, consistent steps towards a healthier lifestyle will help you manage spikes of stress when they do (inevitably!) occur.

Simple things like taking the stairs, walking or biking for fun, and snacking on fruit and nuts (instead of fries and nuggets) can all add up to a fresher, more resilient you. (This goes for sleep, as well! You need minimum seven hours per night to feel refreshed!)

2. Managing stress when it happens

Another old saying: Stress happens. Well, that's a slight revision, but you see what we mean. There will be moments, at school, work, or home, where you'll feel stressed out, anxious, uncertain. The key is to recognize when it happens, and why — then take steps to address your feelings in a positive, productive way.

Let's take a look at "the 4 As" as adapted from the University of Chicago. These four "A" words will help you handle stress — and maybe even get an "A" grade as a result!

Avoid

Avoid doesn't mean run away — not literally. It means saying "no" to situations that will stress you out. You can't avoid everything, as some stress is inevitable, but if you know what triggers you, you may be able to avoid those situations. Removing unnecessary things from your to-do list might be a good start.

Alter

The things you can't avoid, you may be able to change. This includes your environment and the people you associate with! Practice setting healthy boundaries, and set up a space for yourself where you can de-stress.

Adapt

If you can't change the stressor itself, you can still control your own behaviour in response. If you're the type to bottle your feelings up, try speaking up instead, or filling a journal with your thoughts. Identify the feeling of anxiety — the real physicality of it, like stomach pain or shakiness — and recognize what it does to your body.

Accept

Give us courage to accept what can't be changed! The first three "As" will get you a good distance, but you'll occasionally encounter situations that make you anxious. Frame your thinking in favour of a "growth mindset" — that is, try to see challenges as an opportunity to learn and grow. And be sure to forgive yourself when you make mistakes!

3. Moving past flashes of anxiety

You may feel a "surge" of anxiety in certain circumstances. Maybe it's the morning of a big exam, or when you're asked to speak in front of strangers. Do your best to use the strategies above to keep yourself grounded in the moment, then give yourself space to decompress afterwards. The goal is to see the anxiety as an isolated event, rather than an eternal curse. You want to be in a balanced frame of mind before the next bout of anxiety.

This might mean taking part in a stress reduction workshop — schools and student unions offer these often, especially around exam times — or perhaps meditating in a private space. Or you could try an animal therapy session, where dogs and cats visit students. Lots of campuses have these!

Maybe you can grab a half hour to sketch, or take a dance break: whatever makes you happy and takes you out of the anxiety pit.

4. Getting help when you need it

Even if you're not diagnosed with any specific anxiety disorder, you still may find times when you need to connect with someone to get help. This can be as simple as sending a text to a treasured friend or loved one, but you may want to chat with a professional in some cases.

Most universities and colleges have a health and wellness department with counsellors and therapists on staff who can help you (usually for free). You could also try speaking with your doctor about a referral for mental health counselling, though this could be expensive.

You can also try Wellness Together Canada, an online resource for mental health supports available to all Canadians for free.

Services exist in between, as well, to pair you with a counsellor for phone or virtual sessions. Try your school's health and wellness staff first, though: you're already paying tuition, and staff can direct you to more resources if needed.

This is just a sampling of the most popular and effective advice for those hit with sudden anxiety on reaching a new circumstance: new school, new instructors, new friends. It can be a lot to take in! But by practicing good habits, and staying mindful of the present, you can move past your fears and anxieties in a healthy, positive way, and have a blast at school. Millions of others have done it, so why not you?

Best of luck in the fall semester! Stay calm, keep alert, and have fun!