Why transitions can feel so stressful

While the back to school season can be exciting, there are many stressors that come along with establishing a new routine. Changes in your schedule can be de-stabilizing as you adjust to increased responsibilities like getting up to make sure you or your child are up in time to eat breakfast, get dressed and somehow manage to make it out the front door on time. You’re not alone if you often feel the pinch as your body and mind adjust to a new routine and the demands that come with it. Many people feel more stressed, anxious, irritable, tired and overwhelmed around this time of year as they transition into a new season. 

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How the new school year can contribute to increased anxiety

Any change to your sleep or daily routine can be deeply impactful on anxiety levels as your body adjusts to a new schedule. Getting less sleep can increase anxiety while experiencing anxiety can impact the amount of quality sleep you’re able to get. This cycle can be difficult to manage and easily exacerbated by a big life transition like back-to-school season. 

Along with increased responsibilities in the morning hours, the growing strain on your schedule as you try to balance school, work, family, and social commitments can be intense. If you’re a parent, your normal responsibilities remain as you schedule soccer practice, ballet classes, PTA meetings and school pickup while trying to stay on top of your own self-care practices. 

The increased structure is a big adjustment in itself. If you are a working parent, you may find yourself struggling with giving up any free time you may have had after work. If you are a stay at home parent, you may have more time during the day but there is still a period of adjusting to less unstructured time after school.

Financial pressures can also intensify around this time of year which can add to feelings of worry and anxiety. Back to school shopping lists seem to get longer every year and many people struggle to keep up with the increased spending that comes with them. 

Uncertainty around what this new period of time will bring can also be a major contributor to increased feelings of anxiety. If you’re a student yourself, you may be adjusting to new classrooms with new routines and expectations. If you’re a parent, there may be new social dynamics as you meet new teachers and other parents that feel uncertain.

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Recognizing anxiety 

For some, anxiety is a familiar experience and for others it may be harder to recognize as it presents more strongly the closer August approaches. It is important to know the symptoms and signs of potential anxiety so that you can better manage it if you experience it. 

Emotional signs:

• Feeling overwhelmed or on edge
• Irritability
• Difficulty relaxing
• Racing thoughts
• Feeling unable to "shut your brain off"

Physical signs:

• Muscle tension
• Headaches
• Fatigue
• Increased heart rate
• Stomach discomfort

Behavioral signs:

• Procrastinating
• Avoiding responsibilities
• Constantly checking schedules or plans
• Withdrawing from others
• Overworking or trying to control every detail

It can be easy to judge yourself if you notice that you are more irritable than usual or less able to manage a busy schedule without feeling overwhelmed. Rather than leaning into judgement, practicing self compassion and recognizing patterns and signs of anxiety can be more helpful approaches to understanding what you’re experiencing and identifying what you may need.

Creating stability to keep yourself grounded

While much of your time might be consumed by all that comes with back-to-school season, there are small steps you can take to create a routine that supports your well-being and keeps you feeling grounded. 

1. Sleep Habits

One way to approach this can be to establish consistent sleep and wake times. By going to bed and waking up around the same time every day, you can improve your sleep routine and create better consistency for your body when many other things in your life may feel inconsistent. Practicing better sleep hygiene by having a consistent bedtime routine can also help improve the quality of sleep you get and help support your nervous system the following day. 

2. Prepare in advance

It can be helpful to prepare for the next day the night before. This may not be realistic every day, depending on your schedule, but it can be something to aim for when you can. Packing lunches and laying out clothes the night before can create space for a less rushed morning and more capacity for emotional regulation. 

3. Write things down

Using a calendar, planner or scheduling app can also be a useful way to keep up with a busier schedule. When a million upcoming events are living in your head, it is easy to feel overwhelmed. By writing them down, you can get them out of your head and always have something to reference in order to make sure you aren’t missing important events or deadlines. 

4. Build in transition time

Sometimes it can be hard to find time for yourself when things are scheduled back to back. When considering your schedule for the upcoming year, it can be a good idea to build transition time in between commitments. For example, if you know you have something to go to after work- give yourself some time between the end of the work day and your next commitment. This can be as little as 20-30 minutes to change your clothes, freshen up, eat a snack or simply decompress before moving on to the next thing.  

5. Practice boundaries

As you adjust to things, it can be important not to fill every waking moment with something to do. If you see any openings in your schedule, try not to book them as soon as someone asks something of you. This may mean having to exercise more boundaries and practice saying no, at least temporarily. It can be helpful to block a few open times and label them as “self care” or “rest” periods. This can help your mind recognize the necessity of downtime and help prevent you from saying yes to something else when what you may need is time to yourself. 

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Conclusion

While back-to-school season can be an incredibly stressful time period for parents and students, it’s important to normalize that this experience impacts many people. As you navigate this time of transition, remember to lean on your support system and take small steps to create a routine that feels sustainable for you. If things start to feel too out of control despite your best efforts, seeking professional help may be a helpful next step. You don’t have to wait until anxiety becomes overwhelming before reaching out for support. A therapist can help you identify patterns, develop coping strategies, and work through the challenges that may come with periods of transition and change.

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Sources

• The Connection Between Anxiety and Poor Sleep by The Insomnia and Sleep Institute of Arizona