Welcome back to school!
I know this was not the welcome back you were hoping or expecting. Going back to school after a quarantined summer can be exciting because you finally get to spend time with your friends, get back into a routine, and fill your mind with more knowledge. On the other hand, you may even be anxious over changes in your routine, worried about new expectations in your classrooms, and COVID-19 in general.
Here are some other things you may be worried about:
1) Bullies from last year
2) School shootings
3) All the summer homework you did not complete in time
4) Getting lost finding classes
5) Where to sit during lunch
6) If you are prepared enough for college/If you want to go to college
7) Pressure from others to fit in or be popular
This list could go on and on because there are many things teens are worried about that they do not talk about with others, especially adults, and that is OKAY.
As a teenager, you are often taught to try to get rid of anxiety because it can be labeled as “bad.” I am here to tell you to LEAN into your anxiety to understand it more, before you try to release it. Your anxiety is a “reminder” of a past experience rather than an “alert” to run away. When you notice this reminder of a past lesson, take time to sit with it, to learn the purpose of your anxiety, and to remind that anxious voice that it is okay to remind you. After, you can begin to take steps to calm the anxiety, or allow it to guide you to make choices you feel more confident.
Ways to Calm:
1) Inhale for 4 seconds, hold it for 6 seconds, exhale for 4 seconds, hold for 6 seconds.
2) Describe 5 things you can see, 4 things you can touch, 3 things you can hear, 3 things you can smell, and one thing you can taste RIGHT IN THE MOMENT.
3) Alternate slowly tapping on your right and left leg 6 times, repeating calming statements to yourself (such as “Breathe slowly,” “I can keep myself safe,” and “I have survived this moment before”).
4) Listen to music that moves your mood to calm or excited or positive
5) Exercise and eat a healthy snack
6) Draw, sing, or dance. ENJOY It
Sometimes you may do all of these things and the anxiety may still feel overwhelming. Reminder: It is OKAY. When you notice your anxiety becoming more overwhelming, make sure you talk to a safe person. This can be your therapist, parents, teacher, other family members, best friends, or a mentor. Everyone in the entire world experiences anxiety on different levels and there are many supports for you. When in doubt, remember to LEAN into your anxiety first and understand where it is coming from.
Article written by: Kayla Bell, Mental Health Therapist at Orchard Place Campus
