School-related stress is a common challenge for students. As a parent, you will notice when it affects their performance, mental health, and overall quality of life. The pressures of academic demands, extracurricular commitments, and social expectations can feel overwhelming, especially as they are still developing the tools to deal with stress.
You can take practical steps to help your child manage and overcome school stress. By actively participating in your child’s stress management journey, you can equip them with the tools and confidence to overcome school-related challenges and thrive academically and personally.
Does your child need additional academic support to excel? Consider using iRainbow for grades 1 through 12. Contact us today.
Signs of School-Related Stress
- Emotional Symptoms: A few significant signs of school-related stress are Irritability, anxiety, sadness, mood swings, and heightened sensitivity.
- Physical Symptoms: Your child may experience headaches, stomachaches, fatigue, sleep disturbances (insomnia or oversleeping), changes in appetite, and frequent illnesses.
- Behavioural Symptoms: Some behavioural symptoms include difficulty concentrating, forgetfulness, procrastination, neglect of responsibilities, withdrawal from social activities, and increased conflict with others.
Common Causes of School Stress
Most students, particularly teenagers, put themselves through the wringer to achieve high marks. This pressure can contribute significantly to stress levels, particularly as they approach high-stakes assessments.
The life skills aspect of learning can also cause stress for your child. Navigating peer relationships and facing bullying not only creates a hostile learning environment but can cause them to withdraw further from school-related activities. Students often feel stressed due to interpersonal relationships and peer pressure.
Conflict with your partner or high expectations from other family members can heighten stress levels. Some main stressors expressed by school-going children include getting along with relatives and parental expectations for academic achievement. If you are from a unique cultural background, your child may face added pressures to conform to family or societal expectations.
Balancing academics, extracurricular activities, and personal time requires practical time management skills. Students, particularly younger ones, are still learning these vital skills and stress due to unmet obligations.
Some of the less common stressors include undiagnosed or unsupported learning challenges like dyslexia or ADHD, worries about climate change, political unrest, or societal inequities, or transitions from junior school to high school or high school to university.
Strategies for School Stress Management
School stress can be overwhelming for students and parents. However, with the right strategies, stress can be managed effectively, and you can create a healthier, more balanced approach to school for your child.
The Four A's of Stress Management
Implementing the Four A’s — Avoid, Alter, Adapt, and Accept — provides a structured approach for your child when tackling stressors:
- Avoid: Avoid unnecessary stressors when possible.
- Alter: Alter the situation to reduce stress.
- Adapt: Adapt expectations and attitude toward stressors.
- Accept: Accept situations and focus on coping strategies.
Mindfulness-Based Stress Reduction
The MBSR approach combines mindfulness meditation and yoga to promote awareness and reduce stress. Practice mindfulness with your child to enhance mental health, emotional balance, and overall well-being.
Diet and Physical Activity
Encourage your child to maintain a balanced diet. A variety of fruits, vegetables, lean proteins, and whole grains in their meals will support their mental health.
Limit their intake of sugary snacks and caffeinated drinks, particularly during stressful periods, as these can negatively impact their energy levels and mood. Additionally, ensure they stay hydrated by drinking plenty of water throughout the day to keep their body and mind functioning optimally.
Regular physical activity is a natural stress reliever, as it lowers cortisol levels and boosts mood-improving endorphins. Even short bursts of movement, such as walking, stretching, or dancing, can reduce your child’s stress levels.
Relaxation Techniques
Relaxation techniques can help you support your child in managing school-related stress by calming their mind and easing physical tension. Encourage your child to try deep breathing exercises, such as the 4-7-8 method, to promote relaxation. You can also try visualisation techniques with them, like imagining peaceful and comforting settings.
Technology also significantly affects modern children’s mental health. By setting specific times for screen use and establishing device-free zones, such as during meals or family activities. You can also reduce screen time before bed to improve sleep quality.
iRainbow requires no internet and is ideal for offline learning, allowing your child to focus on meaningful learning without the distraction.
Does your child need additional academic support to excel? Consider using iRainbow for grades 1 through 12. Contact us today.
Professional Help
If your child’s stress overwhelms, a professional can provide tailored strategies and emotional support. Diagnosing more serious mental health issues can also help your child manage stress.
Social Support and Open Communication
Establish a safe, judgment-free environment to allow your child to express their concerns and foster emotional well-being. Encourage your child to participate in family activities, such as shared meals or outings, to strengthen familial bonds and let them know they are not alone.
Extracurricular activities provide a platform to grow peer relationships, enhancing their sense of belonging and reducing feelings of isolation.
Keep the lines of communication with your child’s teachers and school psychologist open to ensure that you can identify and address stress-related challenges.
Conclusion
School-related stress or back-to-school anxiety can be a significant challenge for students, but it’s manageable with the right support and strategies. As a parent, you can equip your child with the tools they need to go beyond just managing stress — but genuinely thrive in stressful environments.
Remember, every child is unique; you know your child’s needs best. Together, you can create a positive, nurturing environment that empowers your child to thrive.
Does your child need additional academic support to excel? Consider using iRainbow for grades 1 through 12. Contact us today.
