As we prepare for school to begin again, many of us are transitioning and adjusting to a new schedule. Even if you aren't returning to school, chances are, your daily routine will shift as summer comes to a close. Your office may resume a normal schedule after enjoying "summer hours" or "summer Fridays.” Maybe you just got back from a week of vacation filled with rest and relaxation. Or perhaps your kids have already started school, and you’re preparing for longer days as evenings are spent at the dance studio or on the soccer field. 

Unfortunately, thanks to the Delta variant, this timing aligns with a resurgence in Covid-19 cases for areas across the country. Paired with the CDC’s recent recommendation to wear masks indoors again (even for vaccinated individuals) as well as many school mandates, it’s natural to feel unsure and anxious about what the future holds.

Five Ways to Stay Calm

If you’re experiencing back-to-school nerves, here are five mindfulness tips to help both you and your kids stay calm during this season of change. 

1. Recognize the symptoms: First, you can’t address a problem if you don’t know it exists! It’s important to simply be aware of how you and your family members are feeling. Look for common signs of nerves: Are you irritated more easily? Is your son complaining of sudden health problems, like frequent headaches or stomach pains? Is your daughter refusing to talk to you about her new teacher and classmates? All of these reactions may be caused by anxiety.

2. Listen more, talk less: When it comes to your loved ones, it’s important that they have a safe space to share their feelings. Allow them to share how they’re feeling about the changes ahead without your attempts to “fix” their concerns. Assure them that you’ll always be there to listen and encourage them. If they ask for help to address their concerns, here’s a good starting place: Think of ways that would help them feel more comfortable about the coming school year, like reuniting with old friends or attending a local back-to-school event where they’re bound to run into familiar faces. 

3. Set a schedule: Summer is a time filled by freedom and fun, late nights and late mornings. One way to mark the transition into the school year is to get back into a daily routine. Many people find comfort in a schedule, as it helps them know what to expect next. Reinstate a bedtime, nutritious family meals, quiet time (which may include mindfulness exercises and meditation), and other daily patterns. 

4. Practice mindfulness exercises: There are so many simple ways that you can incorporate mindfulness into your routine as you overcome your back-to-school jitters. You can practice 4-4-4 Breathing (referred to as Combat Tactical Breathing by the U.S. Navy Seals): Inhale for 4 seconds; hold your lungs full of air for 4 seconds; exhale for 4 seconds; and hold your lungs empty for 4 seconds. Check out two more suggestions in my recent post on mindfulness. 

5. Validate your feelings and take action: Most importantly, it’s important to know that feeling stressed or anxious about change is okay — especially after a year filled with so much turmoil. Talk to each other about your worries. Write them down or share your worry with a toy. Listen to relaxing music. Or better yet, have a dance party to “shake out” your nervous energy! 

Discover the possibility of living a meaningful life. Discover the possibility of recovery. Reach out to Dr. Benaaz Russell, PsyD, CEDS, today to schedule an appointment!