toolkit
Youth
Back to School Mental Health for Students & Caregivers
Can you smell that fresh pencil scent in the air? As August speeds by, we’re gearing up for the back-to-school season. Maybe you’re excited, maybe you’re stressed, or maybe you’re some combination of both, but whether you’re a student or a caregiver, the massive routine change that the school year brings can put a strain on your mental health. The good news is that it also provides an opportunity to reset and build healthy, supportive routines for the whole family.
First, we want to say that whatever you feel as school approaches, your feelings are normal and valid. And while we all approach change differently, the start of a new school year can bring up some common threads:
- For Middle & High School Students: School days have the benefit of following a routine, but they also bring the stress of academics, interpersonal dynamics, and more. It can be challenging to adjust to changes between schools, friend groups, extracurricular responsibilities, and teachers.
- For College Students: College can bring big changes! From where you live to your financial situation and levels of stress, college brings more personal control over your schedule, which can be both freeing and overwhelming.
- For Parents and Caregivers: Back-to-school time can be both liberating and stressful when you think about additional obligations, costs, and worries about the school-aged kids in your care.
Again, how you feel is completely valid whether the above resonates for you or not. In this late Summer moment, we can pause to create a care plan for ourselves and our families that sets us up to support ourselves well throughout the year. Here are our top tips for schoolgoers of all ages and their loved ones:
- Set some mental health intentions for the year ahead: We can’t control everything when it comes to our mental health, but we can set intentions to care for ourselves, even when things get stressful. Here’s a helpful guide for setting meaningful (but attainable!) intentions.
- Choose your “non-negotiables”: Take a few minutes to think about the habits or behaviors that have the biggest impact on how you feel day-to-day. This could be taking your medications, attending therapy, eating regularly, or going for a walk with a friend…anything you’d like! Pick five and write them down in a place where you can see them daily. When you’re in a moment of stress, look at your list and choose an activity to ground you.
- Make a toolkit: A tangible toolkit to keep in your locker, dorm room, or car can support you in new environments away from home. Include a snack, an encouraging note to yourself, something that smells nice, headphones, or other small comforts. You can also include your non-negotiables list from above as a reminder of some non-tangible practices you can do when you feel anxious or low.
- Communicate! Whether you’re a parent or a student, communication is key! Create a routine around checking in and committing to some vulnerability. If you’re able to go for a walk together, this can sometimes ease the tension of communicating face-to-face while also providing a movement break. Share your worries, ask for help, and don’t forget to share your wins too! If you want additional resources for these conversations, SAMHSA has a comprehensive resource list here.
