Back to School Essentials: Coping Skills

Starting school means welcoming back friendships, study habits, and unfortunately anxiety. A study of university and college students from 2012-2013 showed that 48.7% of students had attended counseling based on mental health concerns. If you ask almost any student, they’ll tell you how stressful school can be.  Between exams, projects, pop quizzes, and who to sit with at lunch – school related anxiety is typical of any school experience, so it’s important to prepare yourself for it. Equipping yourself with strong coping skills before school starts or gets too overwhelming is an essential component of surviving the year.

1. Make a reading list for yourself. When in need of a distraction, reading a book can provide you with a total escape from reality. Create a list of several books, preferably ones already on your shelf or easy to access, for you to read when things become overwhelming. Some relevant recommendations include: Anxiety as an Ally by Dan Ryckert, My Age of Anxiety by Scott Stossel, and All the Bright Places by Jennifer Niven.
2. Find a hobby to busy your hands. Your nerves can cause any number of physical urges, but it’s important to find positive, healthy ways to express them rather than harmful alternatives. You can even do this while creating something beautiful, such as drawing, painting, or even knitting. Draw a physical representation of your anxiety. Knit a pair of socks that you can put on whenever you’re having a bad day. Paint a self-portrait and appreciate your own beauty.
3. Set goals. Find something that will make all of the stress worth it. Pick a school to be your top-choice when applying. Try and find a good career path for yourself; one that’s both comfortable and enjoyable. Don’t focus on the pressures of anyone else in your life, only focus on your own aspirations. Pick an extracurricular that will help advance you towards that path. Write your goals down and track your progress, so you can look back at it when in need of motivation.
4. Find a volunteer opportunity. Dedicate your time to helping others through their own struggles. Help the homeless, abandoned or abused pets, victims of domestic violence, or the environment. Focusing on life in the bigger picture will put your anxiety into perspective as well as distracting you from it. You can find any local charity and contact them asking about an opportunity to come in or help out. You can also contribute on a larger scale by involving your friends, family, or school to maximize your impact.
5. Find a way to vent. There are countless resources and methods for releasing your feelings and anxieties. Vent is an app that presents a community where you can describe your feelings and interact with others; they can provide support in return. The growing popularity of finstas also encourages venting via an instagram account dedicated to random posts without the goal of getting a certain number of likes or appealing to a mass following. Or, there are the timeless methods that do not require any access to social media. You can always vent through writing in a journal or verbally to someone who you can trust, will be supportive, and can help you in one way or another.
6. Exercise. Staying active will distract you and release endorphins to boost your mood. Psychologists are hesitant to rely on physical activity as a prescribed treatment method for mental illnesses, but there are studies defending the link between exercising and presenting a healthier mental state. There are different levels of activity that can help depending on what kind of distraction or relief you want. Yoga is a more relaxing form of exercise that can help you feel more at peace, while running or weight lifting are more intense, but provide a greater distraction. Choose what works best for you, whether that be an at-home cardio routine, a run around you neighborhood, a trip to the gym, or just a few quick sit-ups.
7. Start saving some money. Find a container, like a piggy bank, or even just make your own. Decorate it with positive patterns or inspiring quotes. Put anything from spare change to an extra $20 bill in. Open it and count your money every now and then to remind yourself of your progress and count it as a small accomplishment. Then, when you’re having a really bad day, you can open it up and take your savings out. Buy yourself something that will make you smile, preferably more than once. Or, continue to save for a more long-term financial commitment, such as a car or school tuition fees. However you choose to spend it, having money on hand will provide a feeling of safety and responsibility, but it’s important to treat yourself from time to time.
8. Find your passion. This one may seem a bit broad and daunting, but it’s important. When you find yourself consistently and genuinely happy, take note of what you’re doing. Notice the topics in school that you always look forward to. Even the coping skills that help you the most can be turned into a lifestyle. There’s no need to rush this, it will come with time. However, when you do find what makes you happy, model the rest of your life around it. Find a college, career, or relationship that will help you to get closer to embracing your passion. This will help you to feel a bit more complete, so your anxiety is less devastating.

Overall, keep in mind that school is preparing your for many years of success and you can make it through, however long you are there. School is meant to be empowering and there are many reasons to be grateful for your education. However, the anxiety that many students experience is completely understandable. If you are unable to cope with that anxiety in a simple and healthy way on your own, seek assistance from a trusted friend, adult, or mental health professional. Rememer, your anxiety does not define your ability to succeed and thrive in school environments.