Practical Solutions For Managing School Anxiety

School anxiety can interfere with learning and social development. Some students may experience fear and worry about going to school, which may be caused by academic pressure, social challenges, or a fear of failure, among other factors. Strategies like establishing a morning routine and seeking professional support may alleviate school anxiety for some students. 

What is school anxiety?

School anxiety is an intense fear or worry related to attending school that can make school difficult and impact an adult or child’s mental health and performance. This symptom can develop in various ways, affecting mental and physical health. School anxiety may sometimes be linked to an anxiety disorder, which is a mental illness. 

Differences between school anxiety and general anxiety disorder

School anxiety specifically revolves around school-related activities. This state often includes fear of attending classes, interacting with peers, or participating in school events. Children with school anxiety may show symptoms such as reluctance to leave home, complaints of stomach aches or headaches, or outright refusal to go to school.

general anxiety disorder (GED) causes a broader range of fears and worries that aren't limited to the school environment. These worries may include concerns about personal health, family challenges, or other life events. Youth with general anxiety might feel anxious in various situations, not only in school settings. Recognizing the differences between the two may help individuals and families identify whether the anxiety is specifically school-related or part of a broader anxiety disorder. In this way, they may find appropriate strategies to manage the anxiety.

Signs of an anxiety disorder

Anxiety disorders can show up in different ways, affecting a person's emotions, body, and behavior. Signs of an anxiety disorder may include symptoms like mood swings and headaches, among others. 

Recognizing emotional symptoms

Emotional symptoms of anxiety can vary. Individuals may experience a persistent worry or fear that doesn't go away, even without immediate threat. Some may experience irritability and mood swings. They might also struggle with concentration, finding focusing on tasks or conversations difficult. 

Identifying physical symptoms

Behavioral indicators in children

In children, anxiety disorders often present themselves through behavioral changes. Younger children may become clingy or avoid certain situations, such as going to school. They may throw tantrums, cry excessively, or refuse to participate in activities they once enjoyed. Physical symptoms like stomach aches and headaches are also common, with some regularly complaining of these issues. In addition, disruptive behavior in the classroom, such as frequent outbursts or inattentiveness, can be a sign of underlying anxiety. 

Causes of emotional, psychological, and physical symptoms

School anxiety can affect students in various ways and arise from various causes. Academic pressure can impact some people, as students may be overwhelmed by the expectations to perform well in exams and assignments. Relationship problems, such as peer pressure and bullying, can also contribute to anxiety. 

Transitions like starting a new school year or moving to a different school can increase uncertainty and stress for some. Students may also experience a fear of failure of not meeting personal or parental expectations. A lack of support from teachers or family members might worsen these feelings.

Self-help techniques for school anxiety

To manage school anxiety, some might practice self-help techniques, such as deep breathing exercises, mindfulness meditation, and others. 

Deep breathing exercises

Deep breathing exercises may help you calm your nervous system quickly. Techniques include the 4-7-8 method, in which you breathe in for four seconds, hold for seven seconds, and breathe out for eight seconds. Breathing in this way may slow your heart rate and reduce stress hormones. 

Another approach to breathing is diaphragmatic breathing. Place a hand on your abdomen and focus on expanding it as you inhale, then slowly exhale. Regularly practicing this technique may reduce anxiety symptoms.

Visualization and imagery practices 

Visualization or imagery involves creating a peaceful mental image to divert attention from stress. Imagine a place where you are safe and relaxed, like a beach or a quiet forest. Use all your senses to make the image as vivid as possible. This technique may help the mind shift away from anxiety-causing thoughts and offer a sense of calm.

Journaling

Journaling may help you express and process your emotions. Write about the challenges causing anxiety at school, whether exams or social challenges. Detail your thoughts and reactions to these events. Through journaling, you may identify patterns and frequent causes of anxiety. Over time, this habit may reduce anxiety's effect and provide insight into how you can better manage stressful situations.

Positive self-talk

Positive self-talk might involve replacing negative thoughts with encouraging ones. For instance, instead of thinking, "I can't handle this exam," say, "I prepared well and can do my best." This practice may build confidence and reduce anxiety. Affirmations like "I am capable" or "I am strong" can also increase self-esteem. 

Mindfulness meditation

Mindfulness meditation focuses on being present in the moment without judgment. Mindfulness practices can include body scanning and focused breathing. Sit quietly, close your eyes, and observe your breath or bodily sensations. Whenever your mind wanders, gently return to the present. 

Time management skills

Good time management may reduce school anxiety. Start by planning your tasks with a to-do list or a weekly planner. Break large assignments into smaller, manageable tasks. Prioritize what tasks you want to do first and set realistic deadlines. Using tools like calendars and reminder apps may help you stay organized. 

Physical exercise

Regular physical exercise can reduce anxiety for some people. Activities like running, yoga, or a 30-minute daily walk may lower stress levels. Exercise releases endorphins, which are natural mood lifters. 

Adequate sleep

Adequate sleep may be a step in managing anxiety. Poor sleep patterns can worsen stress levels. Aim for seven to nine hours of sleep each night, and try to have a regular sleep schedule. Avoid caffeine and electronics before bedtime to promote better sleep quality.

Professional help for a child’s anxiety 

When an individual faces school anxiety, seeking assistance from a mental health professional may be helpful. Therapists and counselors can assess anxiety and develop personalized strategies to manage and reduce stress. Cognitive-behavioral therapy (CBT) is often recommended to help people understand and change their thought patterns.

Consulting with a therapist can address various challenges, including school refusal. School refusal occurs when a child is anxious and refuses to attend school. A mental health professional can work with the child and the school to create a supportive plan, ensuring the child feels safe and prepared to participate in school.

Schools might also offer resources such as school counselors and psychologists. These professionals are trained to help with mental health challenges and can provide support within the school environment. These providers may also be free of charge to students, which can be more accessible. However, school counselors don’t typically offer one-on-one weekly therapy sessions. 

Mental health support resources for students

Finding the right mental health resources can be challenging for students with different pressures, such as academic workload, social challenges, and financial concerns. Various resources are available that may provide extra support and professional guidance.

School-based mental health programs

Some schools offer mental health programs to support their students. These programs often include counseling services, stress management workshops, and peer support groups. School counselors can provide one-on-one sessions to help students with anxiety and other mental health challenges. You can also find programs designed to train teachers and school staff members in recognizing mental health problems.

Community resources and organizations

Community resources may provide additional support outside of school. Local mental health organizations often run support groups and workshops for students experiencing anxiety. These organizations may offer sliding-scale fees, making professional support more accessible.

Organizations like Mental Health America (MHA) may provide invaluable resources for students and families. You can join community-led initiatives such as group therapy sessions, where sharing experiences and coping strategies may be beneficial. Emergency services like crisis hotlines and walk-in clinics are also available for immediate support. These services provide crucial assistance, offering someone to talk to during a mental health crisis or connecting you with the proper professional support.

Online and in-person support  

Many mental health services and support options can be found online, such as online therapy. Other valuable resources might include: 

• On-campus health centers: Many universities offer counseling and mental health support.
• National mental health organizations: Groups such as the National Alliance on Mental Illness (NAMI) may offer resources for students.
• Student support groups: Colleges often have peer support groups and mental wellness clubs. Support groups can also be found online. 

Finding mental health resources can be overwhelming, but knowing you have access to comprehensive support may help you manage your anxiety and other mental health concerns.

Alternative support options 

Students often have busy schedules and financial obligations that can make attending in-person therapy difficult. In these cases, online platforms like BetterHelp for adults and TeenCounseling for teens aged 13 to 19 may be more accessible. Online platforms offer mental health resources that can be accessed anytime. These services often provide convenient access to licensed therapists through video calls, chat, or phone sessions. In addition, they may offer resources like support groups and worksheets. 

Research has shown that online cognitive-behavioral therapy may reduce symptoms of anxiety. Researchers reviewed 15 studies involving 1,619 university students to see if online cognitive-behavioral therapy (ICBT) could help with anxiety. They found that ICBT significantly reduced anxiety symptoms in students, with an effect size of -0.48, meaning students had less anxiety after using ICBT compared to those who didn't.