As summer draws to a close and the prospect of returning to school looms, many children experience a mix of emotions — excitement, apprehension, and for some, significant anxiety.This transition can be particularly daunting for those moving from primary school to secondary school, transitioning from secondary school to college, or from college to university. Having worked extensively with children facing these challenges, I’ve seen first-hand how these emotions can manifest and, more importantly, how they can be managed effectively.
Understanding the source of anxiety
Transitioning to a new academic environment is a significant milestone in a child’s life, bringing with it a new set of expectations, social dynamics, and academic pressures. It’s natural for children to feel nervous about the unknown. For those stepping into secondary school, there’s the anxiety of being in a larger, more complex environment, dealing with new subjects, and making new friends. Similarly, the move to college or university often comes with the pressure of increased independence and academic rigour.
Anxiety in these situations isn’t just a fleeting emotion; it’s a physiological response rooted in our fight-or-flight mechanism. This response is essential for survival, but when it becomes the dominant reaction to everyday situations, it can start to interfere with a child’s ability to enjoy and thrive in new experiences. The key is not to eliminate anxiety altogether — because it serves a purpose — but to manage it in a way that it doesn’t overwhelm.
Reframing anxiety: A path to empowerment
One of the most effective strategies I’ve employed in my work with children is reframing anxiety. Instead of viewing anxiety as something purely negative, I encourage children to see it as a sign that they care about their new experiences and that they’re capable of rising to the challenges they face. This shift in perspective can be incredibly empowering.
For instance, I often share with children that anxiety is a common experience for everyone, even adults. It’s a natural part of stepping out of our comfort zones. By normalising these feelings, children can begin to see that they’re not alone and that anxiety is something they can work through, rather than something to be feared.
Jay Shetty, in his wisdom, puts it beautifully: “The challenge is never to be the strongest or the fastest or the smartest, but it’s to find the courage to do the things we’re most afraid of. Fear isn’t here to stop us, it’s here to make us stronger.” This quote resonates deeply with many young people, as it validates their emotions while also encouraging them to push through the discomfort.
Practical tools and techniques
In addition to reframing anxiety, there are several practical tools and techniques that I recommend to help children regulate their emotions:
Breathing exercises
Simple deep-breathing techniques can have a profound impact on calming the nervous system. I often teach children the box-breathing method, where they breathe in for four counts, hold for four, and exhale for four. This not only helps in calming their immediate anxiety but also serves as a tool they can use in any stressful situation.
Mindfulness practices
Mindfulness encourages children to focus on the present moment rather than worrying about the future. Techniques such as guided imagery, where they visualise a peaceful place or a successful outcome, can help in reducing anxiety. There are excellent resources available, such as the book Mindfulness for Teen Anxiety by Christopher Willard, which provides practical advice tailored to young people.
Positive affirmations
Encouraging children to develop positive self-talk can make a significant difference in how they approach new challenges. Phrases like “I am capable,” “I can handle this,” and “I am in control of my emotions” can replace negative thought patterns. Websites like Mind offer valuable resources on how to build a positive mental framework.
Routine and preparation
Anxiety often stems from the fear of the unknown. By helping children establish a routine and prepare for their new environment, you can reduce this uncertainty. Visiting the new school or campus beforehand, organising school supplies, and discussing what a typical day might look like can all provide reassurance.
Open communication
Encourage children to talk about their feelings. Sometimes, simply acknowledging their anxiety can reduce its intensity. Whether it’s through journaling, talking to a trusted adult, or even peer support groups, open communication is crucial.
The importance of support systems
As children navigate these transitions, the support of parents, teachers, and peers becomes invaluable. A strong support system can provide the encouragement and reassurance that children need to face their fears and embrace new experiences. It’s also important to recognise when additional help might be necessary, such as seeking the guidance of a counsellor or therapist who can provide specialised support.
Embracing growth and change
While the transition back to school can be challenging, it also offers incredible opportunities for growth. With the right tools and support, children can learn to manage their anxiety, build resilience, and approach new experiences with confidence. By reframing their anxiety as a natural part of growth and equipping them with practical techniques to regulate their emotions, we empower them to take charge of their feelings, rather than letting their feelings control them.
For further reading on these topics, parents and educators might consider resources such as The Anxiety Workbook for Teens by Lisa M. Schab and websites like YoungMinds which offer a wealth of information on supporting young people through anxiety.
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