Managing Back-to-School Stress

Managing Stress, Panic, and Anxiety

For many of us, the summer days are starting to wind down and back-to-school season is just right around the corner. Perhaps you’ll be sending your kids off to school or attending school yourself this year. Regardless of your situation, this time if year typically involves major adjustments and potential stress. Routines will change and priorities will shift as we leave the relaxing days of summer behind and return back to busier schedules.


When faced with many changes and stressors, it is not uncommon for people with panic disorder to experience increased feelings of stress, anxiety, and other symptoms. Back-to-school time is no exception and many panic sufferers find that the stress can trigger symptoms. However, this time of year can be easily managed with a little extra thought and care.

Don't let back to school time prevent you from staying on track and managing your condition. Read ahead to learn some techniques that will help you cope during this busy season.

Develop Stress Management Techniques

As summer comes to a close and many of us become much busier again, you can expect to be dealing with some extra stress. For people with anxiety disorders, additional stress can trigger symptoms and lead to setbacks. You may have noticed that your panic symptoms are intensified when you are faced with numerous changes and additional stressors.

Fortunately, there are many effective ways to cope with stress.

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Managing Your Anxiety

Anxiety and stress often go hand-in-hand. Anxiety involves feelings of fear, worry, and apprehension that are all too common for people with panic disorder.

During back to school season, anxiety may be experienced emotionally and physically. For example, you may feel nervous or uncertain during this transition into a busy fall.

You may also experience somatic symptoms, such as neck pain, muscle tension, and headaches. It is not unusual to feel both keyed up and fatigued from your anxiety. Despite these troublesome symptoms, anxiety doesn't need to ruin the excitement of back-to-school season.

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Dealing with Worry

For many people with panic disorder, worrying has become a way of life. Stressful transitions, such as back-to-school time, can bring on a variety of worries. You may worry about the upcoming school year or about issues that remain unresolved from last year. The good news is that it is possible to change the way you view stressful times and transitions by letting go of your worrisome thoughts. 

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How to Stop Worrying

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Be Mindful

With all the rush to get back to school and into your routine, being mindful is easily overlook. However, having more awareness can help you slow down, remain calmer, and focus on each task that need to be complete. Mindfulness can be cultivated in simple exercises such as while cleaning your dishes or through simple deep breathing.

Mindfulness meditation is another popular way to bring more awareness to the present moment. Through such an exercise, you can begin to recognize what captures your thoughts and bring greater awareness to your current sense of being. By becoming more mindful, you will be better prepared to deal with the stress that is so common this time of year.

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Take Time to Relax

In order to get through the hectic back-to-school season, you may just need to learn to relax more. Relaxation techniques are designed to help calm your mind, rest your body, and restore your sense of energy. There are many relaxation techniques available to chose from. Relaxation techniques may help you feel clearer and let go of tension while adjusting to the start of a new school year.

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Deep Breathing Exercise

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