Back-to-school time is exciting, but it can also be stressful for kids and adults. SSM Heath’s Jamie Mowry has some tips and advice for how to lessen the stress for families in our community this back-to-school season.
“It’s more likely that people may feel uncomfortable when their schedules suddenly shift,” said SSM Health Dean Medical Group – Evansville APNP Jamie Mowry. Many adults – and kids in particular – thrive on daily routine. Now is the perfect time to create a plan for the new school year and to start off on a positive note.
“It might not be easy right away, but easing into the new routine early on can keep stress under control for the long-term,” Mowry said. Stress is driven by cortisol, the body’s “fight or flight” hormone. Each person experiences stress in different ways. For those who do react strongly to stressors, it’s important to find relaxation strategies to utilize throughout the day.
“Remaining in a continual state of stress can cause long-term emotional and physical damage,” Mowry said. Some of the most common physical symptoms of prolonged stress are lethargy, having trouble sleeping, worsening of chronic health issues, headaches, and gastrointestinal issues. The good news is that there are some simple strategies to help with managing stress.
An example of this could simply be removing known stressors, as able, by pre-planning.
“If mornings are a pain point for the family, try to think of ways to make the routine easier – like packing lunches or picking out clothes the night before,” Mowry said. “Even a small bit of stress relief can make a big difference in the long-term.” Talking with kids about the expectations and the agenda each day can also help.
“Kids feel more comfortable when they know what’s happening,” Mowry said.
Another important strategy is for everyone in the family to focus on healthy eating, exercising, and resting.
“Rest is a major component of health that people tend to forget about,” Mowry said. “It is OK to not be constantly running around or jam-packing days from morning until night.” Adults should get at least 8 hours of quality sleep each night, and kids may need even more, depending on their age. To get better sleep, make sure that electronic devices are turned off well in advance of bedtime. It’s possible that bedtime will need to be adjusted for waking earlier in the morning.
“Once you set a new bedtime, try to keep the same sleep schedule each day, including on the weekends,” Mowry said. “It really helps our body to develop a rhythm.”
Practicing controlled breathing and physical relaxation techniques can help throughout the day, while downloading a stress reduction or meditation app can offer guidance. Those who experience serious stress, anxiety, or depression, should reach out to their primary care provider right away, for additional resources and to develop a self-care plan.
Anyone who feels they are in immediate crisis should call 911 and seek help. The 988 Suicide and Crisis Lifeline (formerly called the Suicide Prevention Lifeline) is also available, as is an online chat here.
Guest author: APNP, Jamie Mowry, SSM Health Dean Medical Group
