Syllabus for Success: Tips for Managing Anxiety Returning to School Part 2
By: Brittany Gilpin, M.A., LPC, LMFT
You survived the first couple of weeks of school! How did it go? Did you handle it very demure, very mindful? No matter how you showed up at the beginning of the semester, you made it to today, and that is something to celebrate. Previously, we covered tools where we talked about having a clean space, establishing a routine, tools for reducing first day anxiety, and getting organized. Now, let’s keep building on tools for managing anxiety while returning to school.
Establish a Good Support System
As mentioned before, introduce yourself to your professors and teachers. If you have a question, don’t be afraid to ask for help. I know sometimes I was embarrassed to ask a question in front of my peers, so I would send an email after class. Another option is going to your professors office hours, where you can meet and ask questions more privately. Meet with your academic advisor by setting the appointments in advance, and they can help make sure you are on the right track with what classes you are taking. They may also help get you into the class you want to take for next semester, if it’s full.
If you’re going to school with people you know, it could be easier to build deeper connections as a friend group. You could also be going back to school and be looking to form a new social circle, or you may not know anyone. Whatever the case may be, finding your people will help you feel more supported at school. For some that may be easier said than done, I know. Making and keeping friends can be challenging, but it's not impossible with time and effort. You can start by getting involved with activities and groups on campus.
Set Goals
Sit and reflect on what it is you want to achieve this school year. Set “SMART” goals.
Be Specific on what you hope to accomplish. How will you Measure the progress towards meeting your goal? Is the goal Attainable, what steps do you need to take in achieving what you want to accomplish? Why is this goal important, how is it Relevant? How much Time, or how long will it take you to reach your goal? Write your goals down and keep them somewhere you can be reminded of what you are shooting for.
An example of a SMART goal, “My goal is to complete my assignments the day before they are due. I will keep an assignment tracker and agenda to stay organized with deadlines. This is important because I want to alleviate stress, keep my GPA up, and minimize procrastination. At midterms, I will check in to see how it is going, and make any adjustments.”
Be realistic. Have flexible expectations and revisit the goals you set. You can reflect on how the process was while achieving your goals, or you might make adjustments to what you want to accomplish moving forward. You might even get an accountability partner to help you stay disciplined.
Self-care and Balance
With everything going on, don’t forget to take care of YOU! Find a balance between work and play. Move your body, go for a walk, take a class at the rec, or join an intramural team. Try to move your body 20 minutes a day. Explore new places. Research things you can do in the area like going to the movies, local parks, or coffee shops. Follow accounts, or google local things to do in the city. These are great ways to stay informed with ideas for fun things to do in the area that may be college budget friendly. Engage in your hobbies. Dance to your favorite songs, sing, listen to music, journal, read a book, watch your favorite show, or movie. Essentially, do things that lift your mood, make you feel calm and relaxed, you deserve to treat yourself well! Set healthy boundaries with screen time. I know Instagram and Tik Tok may be calling, but it can wait. The algorithm knows how to get your attention, resist the temptation. Set app screen limits on your phone. Ideally, you want to end screen time 1-2 hours before going to sleep. Practice mindfulness and grounding skills: take deep breaths, slow down, stretch, meditate, take breaks.
Positive Perspective
Have a positive perspective and growth mindset. Remember your strengths. You’ve made it this far for a reason. Positive affirmations, intentions, and mantras are helpful.
“I am confident.”
“I am brave.”
”My goals are achievable.”
”I am always learning.”
“I can overcome hard things.”
“This feeling will pass.”
I know these are only some aspects of going back to school. It’s okay if you don’t have it all figured out just yet. If you haven’t read part one, I would encourage you to check out those tips as well!
You don’t have to take this journey alone, I am here to offer therapeutic support in a virtual setting. Every new journey begins with a single step. This step can be a difficult one, take a deep breath and set an appointment for a 15-minute consultation at no cost to you. You are worth it! Let’s go crush this semester!