Strategies for Dealing with Pressure during Academic Periods
As the new school year approaches, it's crucial to address the potential impacts of stress, anxiety, and depression on both students and teachers. According to Dr. Gail Saltz, a psychiatrist, these mental health issues have significantly increased over the last year and a half.
Recognising the feelings of burnout among teachers and school employees is essential. Practising self-compassion and seeking support from administrators, such as reduced workload, limited work hours, and a safe workspace, can help alleviate stress.
Social support plays a vital role in managing stress. Teachers and school employees should find people they trust, whether friends, family members, or coworkers, and set aside time to meet with them. Similarly, students should have at least two adults they trust and have access to most of the time.
Limiting media consumption, particularly news and social media, can help reduce stress. Mindfulness meditation, deep breathing, and progressive muscle relaxation are effective stress-management techniques that can be practised between classes, at lunch, or before and after school.
Parents can manage their stress during the school year by taking a meditation break, even for just 5 minutes. They should also prioritise self-care, including eating well, drinking lots of water, getting exercise and rest, and taking time for themselves. Encouraging children to share when they are tired, distracted, or overwhelmed is also important.
Students may have lost socialisation skills due to a lack of access to other kids, as noted by clinical psychologist Julia Turovsky. They may also have shorter attention spans and decreased interest in academics due to changes in their study environment.
Common signs of stress include feelings of irritation and anger, lack of motivation, feeling overwhelmed, nervousness or anxiousness, trouble sleeping, sadness or depression, trouble concentrating, worsening of chronic health problems or mental health conditions, changes in appetite, increased use of alcohol, tobacco, or other substances, headaches, body pains, and stomach or digestive issues.
If stress is not being properly managed, it may be time to seek professional help. Start with your doctor or your child's doctor and ask about a referral to a counselor or therapist. Resources for seeking help with mental health include the National Alliance on Mental Illness, the 988 Suicide & Crisis Lifeline, the Online Lifeline Crisis Chat, and the Substance Abuse and Mental Health Services Administration (SAMHSA) Find Treatment.
Remember, mental health is as important as physical health. By acknowledging feelings of stress, seeking support, and practising self-care, we can ensure a successful and productive school year for everyone involved.
