Dealing with Anxiety in School

School is where children spend as much time as they do at home, if not more. It is where they learn how to navigate a world of words, numbers, and complex social interactions. School can also induce a variety of stressors in teens and children, and anxiety in school can make it a bad experience.

There could be any number of reasons why your child feels anxious about school, and it will take time to narrow down the root cause. Two common causes of anxiety are performance – struggling to keep up with their peers in certain subjects – and social – anything from bullying to a shy personality.

Signs that your child is suffering from anxiety in school

• Not wanting to go to school
• Coming home angry and frustrated daily
• Trouble sleeping and nightmares about school
• Avoiding conversations about school
• Changes in appetite (eating more or less)

If your child is showing signs that school is causing them anxiety, fear not; there are many different strategies that you can use to help them both when they are with you and in school.

Ways to reduce kid’s anxiety outside of school

These strategies have been proven to be effective in reducing anxiety in children at school. By implementing them, you can provide your child with a supportive environment that promotes their well-being.

Sleep

Ensure your child gets an adequate amount of sleep each night. Keep them off screens for at least an hour before bedtime and create a soothing bedtime routine. If their sleep is interrupted, they will struggle with emotional regulation and learning.

Breakfast

The most important meal of the day. Avoid sugary breakfast foods and focus on a balanced breakfast of protein, fruit, and carbohydrates. Do not encourage the use of coffee or energy drinks.

Encouraging words

Preparing for school day in and day out can become both rote and frustrating. Someone can’t find shoes, lunches need to be packed, and papers need to be signed. Don’t let the chaos prevent a moment of positive connection and encouragement before they are off.

Techniques to help your child cope with anxiety in school

The 3-3-3 rule is a simple but powerful mindfulness technique that can help young children to focus, calm down, and connect with the present moment.

To do the 3-3-3 rule, have your child:

• Name three things they can see  This could be anything in their environment, such as a toy, a piece of furniture, or a person.
• Identify three sounds they can hear  This could be a bird chirping, a car passing by, or the sound of their own breath.
• Move three different parts of their bodies  This could be anything from wiggling their toes to stretching their arms to jumping up and down.

Encourage your child to follow the 3-3-3 rule for a few minutes each day. They can do it on their own or with you. If they’re feeling overwhelmed or anxious, the rule can help them calm down and focus on the present moment.

Here are some tips for making the 3-3-3 rule more fun for young children:

• Make it a game. See who can name the most things they can see, hear, or move.
• Use silly voices or make up stories about the things your child sees, hears, or moves.
• Do the 3-3-3 rule outside. This can be a great way to explore nature and learn about the environment.
• Use the 3-3-3 rule as a transition. For example, you can do it before mealtimes, bedtime, or when your child is getting ready to go out.

The 3-3-3 rule is a simple but powerful mindfulness technique that can help young children focus, calm down, and connect with the present moment.

Counting can help young kids focus their minds on breathing and distract them from stressors. Try “square breathing”: Breathe in for the count of four. Hold your breath to the count of four. Breathe out to the count of four. Then, hold to the count of four. Repeat. Box breathing is a beneficial technique for calming an anxious mind and body. Repeat this process as needed to promote relaxation and reduce anxiety.

Role-play is a helpful way for children to practice the situations that stress them. Ask them to take different roles (teacher, parent, etc.), with you being the anxious child, and see what they say to you.

Counseling for your child

Anxious children can benefit from traditional counseling and working with counselors in play therapy. Call the offices today to schedule an appointment for you and your child to work through the reasons school causes your child anxiety. We have counselors who can give you and your child tools to cope with anxiety.