How to Combat the Back-to-School Blues

We’ve reached that time of year where the sun will start setting earlier, pumpkins and fall decorations start popping up in stores, everyone gets back in the rhythm of the school year whether you’re a teacher, student, or just have to leave a few extra minutes early to account for the school bus stops! But while the changing of the seasons and the start of a new school year can be an exciting time, it can also bring anxiety and sad feelings to a lot of people as well. Going back to school after having three months off in the summertime can be difficult for a lot of students and teachers. This time of year can also trigger seasonal depression, homesickness, and anxiety about what the coming year might bring. It can be tough to transition into the mindset of having a structured schedule and a heavy workload after having more free time and vacation. These feelings are completely normal, and there are ways that you can combat them. Back-to-school blues and anxiety not only affect mental health but physical health as well. It is important to take note of some ways to keep up with self-care tips to keep up with classes, work, homework, and or extracurricular activities. Follow along for some helpful tips to keep your mind and body healthy during this transitional period:

Drink Plenty of Water

Although this might seem obvious, it is important that you drink plenty of water throughout the day. As life gets busier with classes, studying, and schoolwork, it can become easy to neglect our bodies' needs. Drinking plenty of water will keep you hydrated and energized throughout the day, even though sometimes it can seem easy to replace it with a cup of coffee. While coffee is a great way to get an extra boost of energy, in the long run, proper hydration is more important. Drinking enough water will also aid in concentration, which will make it easier to focus inside and outside of the classroom.

Move Your Body for 30 Minutes Each Day

It can be easy to fall into the mindset of “not having enough time to exercise” once the academic year starts, and sometimes that can be true. But, it shouldn’t be too hard to find at least 30 minutes in the day to move your body, even if you don’t have access to a gym or exercise class. You don’t even need to exercise intensely for 30 minutes- the point is to just get yourself to move. This will get your blood flowing and improve brain function, which will again aid in concentration and focus in and out of the classroom. It is especially important to get your body moving if you are sitting down most of the day in class and/or studying and doing homework, as it is not healthy to sit down for long periods of time. So get up, go outside, and go for a walk- fresh air and light exercise will improve your mood and motivation for the rest of the day.

Pick up a Relaxing Hobby

We all need an outlet that is not just scrolling on our devices or vegging out in front of the TV. Stay off your screen and try an activity alone that relaxes you and helps you unwind mentally. Whether this is painting your nails, reading a book, cooking, journaling, coloring, or even calling up an old friend. It is important to have this time that is not work or screen time. We also need to incorporate something in our busy schedules that is just for us, or we will feel unfulfilled. This can be a tough concept especially for parents, but it’s important that your children see you doing activities that are just for you so they can develop those same healthy habits. It is healthy for both your mind and your body to allow this time for yourself each day or each week.

Get Plenty of Sleep

We’ve all had our nights where we have had to pull “all nighters” to finish a project or study for a test, but this shouldn’t become the norm. It is recommended that we all get 7-9 hours of sleep each night so we can perform our best during the day. When we don’t get enough sleep, our cognitive function isn’t great the next day, and it can be hard to concentrate and focus on our daily tasks. Try to stay off of any kind of screen for at least 30 minutes before going to sleep, as this will also aid in helping you fall asleep faster. One helpful tip if you have trouble sleeping, is to create a nighttime routine and stick to it. Your brain needs to be reminded to relax and wind down as you get into bed each night, so try reading a book or listening to relaxing music instead of scrolling through Instagram before you go to sleep, as this will not only help you fall asleep faster, but will also improve the quality of sleep that you get. You will then wake up feeling more refreshed the next day, and feel better physically throughout the day. For example, each night before I get in bed I take 10 extra minutes to do a skincare routine. This involves moisturizing my face and body and is not only relaxing, but lets my brain know that this is the end of the day and it is time to sleep.

So, as the school year begins, remember to practice these self-care tips as often as you can to keep both your mind and body clear and healthy. This time of year can bring a lot of mixed emotions for people, so be kind to yourself and your body! Taking time for yourself to make sure that you are physically and mentally healthy will only help you to succeed in the long run, so don’t be too hard on yourself or sell yourself short. Remember that you are strong, capable, smart, and powerful and you will ace this school year with flying colors!