Going back to school on Monday can be a source of great concern, especially if you have an upcoming check-up or difficulties with your classmates. However, there are some small steps you can take to calm and quell Sunday night anxieties. It is essential to prepare in time, in order to avoid any setbacks, as well as acquire a positive mental attitude to have a more optimistic vision of the coming week.
Steps
Part 1 of 2: Prepare for School to Reduce Worries
Step 1. Prepare in advance and carefully
One of the main causes of school anxiety is not having prepared everything you need to get there on time. To get rid of these worries, do most of the preparations on Sunday evenings. Activating yourself in time will help you relax and sleep well, and it will also help make you feel more confident when it's Monday.
- Make sure you have everything you need inside the backpack; check with particular attention that you have done any tasks that have been assigned to you.
- Make yourself a healthy lunch so that the next morning is ready to go.
- Set your alarm and make sure your batteries are full so you don't have to worry about being late.
- Prepare the clothes you want to put on so you don't have to choose them the next morning.
Step 2. Talk to someone
If you have any friends to call or family members close to you, remember that you can talk to them about your concerns. Even if you are not worried about anything in particular, talking can be a great way to calm anxiety. Tell a trusted person how you feel and enjoy the relaxing effect that it gives you to know that you are supported by people who love you and who are willing to listen to you.
Step 3. Learn to truly relax
On the surface, relaxing would seem like an easy practice to do, but in reality many of the activities we do, such as watching TV or spending time on the computer, don't really work. Experiment with a relaxation technique that you can use when you're particularly anxious about going back to school on Monday. Techniques like deep breathing, Tai Chi, and yoga can help you relax both mind and body.
For example, deep breathing helps to relax an important cranial nerve that sends the message to the rest of the body to relax and release tension
Step 4. Take a bath
A soothing bath is a very effective way to calm down and take your mind off anxious thoughts about the next day. If you have bath salts or essential oils (such as lavender, chamomile or jasmine), use them to increase the relaxing effect. Try to let go of school worries while enjoying the warmth.
In case your mind is still busy thinking about school, use the bathroom as a time to remind yourself of all the valid reasons why attending is not as bad as you think
Step 5. Get a good night's sleep
Sleeping a few hours - or sleeping too much - will make you groggy and irritable the next day. Try to get a full 8-9 hours of sleep, giving yourself another hour to relax before bed. If you find it hard to fall asleep, don't give up and don't go to the computer or devote yourself to something else, but give yourself time to fall asleep and make sure you take long, deep breaths while you indulge in sleep.
Step 6. Have an energy breakfast
Having a good breakfast will make you more awake, more active and focused. Therefore, whatever the cause of your worries, a full breakfast (with fruit, protein, dairy, and whole-grain products) will make you better able to handle the hardships and fatigue of school. Plus, having breakfast activates your metabolism and helps you make good food choices throughout the day. Finally, a nutritious meal in the morning can boost self-confidence.
Step 7. Keep a school to-do list and check it every time
Don't arrive at school with the surprise of what you should have done. If you attend school without being aware of your school obligations, school will always remain a place to be afraid of. Keep a to-do list to keep up with your homework. This way on Sunday evening you can relax knowing that you have not forgotten anything.
- If you don't already have a diary or agenda, get one. In this way you will be able to write down important dates, such as the dates of the checks, the final exams and the delivery dates of the projects, as soon as they are communicated to you.
- You can also use the to-do list to see how much time you can spend on extra-curricular activities. It will help you choose when to do your homework and when to dedicate yourself to something else: for example, if the agenda is full of deadlines for the following week, you know that you have to give up other activities.
Step 8. Calm "verification anxiety"
If you are terrified of going back to school on Monday due to a class test, prepare for the event by learning to keep anxiety under control. The following tips will help you feel more confident once you have confirmed the topic of the assignment.
- Ask the teacher in advance which questions will be present in the assignment: do not let yourself be taken by surprise, otherwise you risk having memory lapses.
- Remember that you can normally choose to carry out the exercises of the assignment in the order you prefer, starting with what you remember best. Do not force yourself to follow the order in which they appear on the sheet, unless this is necessary.
- Finish studying on the previous Saturday and use Sunday or Monday morning for a short 10-minute review only. Avoid a total review, so as to take a little detachment from the topic: surprisingly, it will guarantee you a better result overall.
Step 9. Talk to your teachers
If you are worried about going to school because the lessons are too difficult or because you are left behind, talk to your teachers. It is important to ask for help as soon as possible, as the lessons will go on and you will risk falling further and further behind. Every student can have a hard time with some subjects, so don't be ashamed and ask for help as soon as you know you need it.
Make the teacher's job easier by paying as much attention as possible in the classroom. It may not always be easy to do, but staying focused and keeping up with school work can even make lessons interesting and not burdensome
Step 10. Recognize the signs of deeper anxiety
Sometimes worries about school are not easily eliminated and this could mean that you need to get help from someone who can handle the anxiety problem. Talk to your parents about it if you have any of the symptoms listed below, and pay particular attention if you are starting a new school or a new school year. In moments of transition such as these, it is easy to experience feelings of deep anxiety and symptoms such as:
- Refusal to leave the house.
- Physical symptoms such as headache, stomach pain, nausea or diarrhea.
- Outbursts of anger.
- Anxiety at the thought of separating from your parents.
Part 2 of 2: Change Your Attitude So That You Build Self-Confidence
Step 1. Accept that you have to go to school
While it may be difficult, recognize that school is the reality you face in the present moment. The downside is that you have to get to the end of it and this can feel like a terrible punishment. The positive side is that school will not last forever and, once you are out of it, you will be able to see the positive effect it ultimately had on you.
- In case you have negative thoughts about school and you think it is a terrible experience and you have no intention of attending it, remember that it also has positive aspects that you can appreciate from time to time.
- For example, you can tell yourself that it won't be such a terrible experience, because at school you can see all your friends again.
- You can also try to see school as a challenge. Your worries don't come out of nowhere; after all, school is really a challenge and recognizing it will help you gather the energy and courage needed to face it.
Step 2. Make a list of your positives
To build confidence and convince yourself that you will do well in school, take time to think about all the things you like about yourself. Write down all your physical characteristics and the traits of your personality that you like (for example your eyes or your sense of humor). Keep thinking about your positives, adding whatever you're good at in school (maybe you're a biology expert or a grammar marvel). Finally add all your achievements, including your talents, the good gestures you have made for others, and the meaningful compliments you have received.
Keep the list handy: it could be an excellent resource. When you are worried and you don't know exactly why, take a look at the list to remind yourself that you are perfectly capable of coping with school
Step 3. Prepare to meet your classmates
When you go to school, you will have a very good chance of meeting some people you really like and some people you don't particularly like. If you're worried about feeling uncomfortable around your classmates, come to school with a strategy that fits your case. For example, if you are a shy and reserved person, be prepared to avoid small talk and people who can put you down. If you are outgoing, make sure you stay close to friends who can screen between you and peers you can't stand.
- Do everything you can not to reach the saturation point and not get exasperated or angry with someone to the point of insulting them or getting to the hands.
- Generally speaking, being polite and polite is always a good idea. Even if you have the impression that the other person does not deserve it, do everything possible to have a quiet day of school.
- However, if a mate or group of mates makes you fear for your safety or reputation, you may be bullied. In this case, you should contact the school staff to help you get the situation under control.
Step 4. Write yourself a positive sentence in the morning
It only takes a few words of encouragement to give you great support. Write yourself a funny thought that makes you smile and reminds you not to worry too much about school. Make sure the message is positive, so don't write "not" to worry about anything, but write down a thought that is absolutely not related to your concerns.
- The more personal the ticket, the more effective it will be. Write yourself a funny story that usually makes you laugh, or mention something funny you've seen or done recently.
- Vary the theme of the cards often, so they don't lose their effect.
Step 5. Participate in some extracurricular activities
To make school a little more fun, take part in an activity that may interest you. You may like to draw or sing, but these are activities you do outside of school. By joining a group or class where you do what you like, you can begin to associate school with fun. Instead of worrying about class assignments, themes and project deadlines, focus on how much you enjoy the acting or painting class you just signed up for.
Step 6. Set school-related goals
Invest time thinking about your future and giving yourself school goals. While it may seem hard to imagine, thinking about how to get where you want to go once you finish school can increase your motivation. Setting academic goals can give a purpose, and maybe even a little spice, to your Sundays. However, be careful to set reasonable goals - aim high but don't step more than you can beat.
- For example, if you are already quite good at algebra, set yourself the goal of getting the highest grade by the end of the term.
- Set intermediate goals, so that you can achieve results even in the short term. Every time you pass a task with flying colors, reward yourself for getting a little closer to the main goal.
