It is very common for students to experience anxiety, which can pose a challenge to one’s time at school. According to a study by the American Psychological Association, anxiety in students can lead to poor academic achievement, absenteeism, and difficulty concentrating in class.

However, there are different methods that students can utilize to cope with anxiety and minimize its effects on their daily lives. The information provided below contains strategies that may assist students in managing their anxiety while at school. By implementing these strategies, students can enhance their stress management skills, improve their academic focus, and have a more enjoyable school experience.

Understanding Mindfulness

To start off, it is essential to understand the term “mindfulness.” According to an article by Betterhelp, “[mindfulness] is a state of being completely focused on the present moment, without dwelling on or reacting to your thoughts. In other words, it’s about being present in everything that you do, rather than letting your mind wander or getting lost in your thoughts about the past or future.”  When one is feeling high levels of anxiety it can be very easy to get lost in the past or the future. Being mindful will help you take yourself out of the trance.

Here are some techniques that may help reduce the amount of anxiety felt in the moment:

Four square breathing: 

• This one is fairly straight-forward

• Breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, and repeat

Basic grounding:

• First, you’ll want to find a safe space

• You can go to the counselling centre and ask if there is a room available, or go wherever you feel the most comfortable in the school

• Then, find a chair. While sitting straight, proceed to press your feet flat onto the ground

• As you do so, be aware of your surroundings, look around you, be conscious of every part of your body and what it feels like, and hold onto whatever you are sitting or lying on

• Try to keep your chest and torso open, so that your diaphragm has more room to expand and regulate your breathing

54321:

• This method is great to do when you have a friend, a teacher, or someone else you trust that can guide you through it

• You may also visualize someone you care for guiding you through this exercise. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste

• A quick tip: having sour candy on hand can be very beneficial, as the sour flavours are a great way to shift your mind’s focus

Placing your thoughts on a leaf or cloud:

• When a lot of thoughts are racing through your mind, close your eyes and envision that you are by a river or looking at the sky

• As each thought enters your mind, place it on a leaf or cloud and watch it drift away

Self-soothe:

• Use your five senses (sight, sound, touch, taste, and smell) to calm yourself

• It can be beneficial to create a self-soothe box. In this box you can keep sensory objects, objects of great significance to you, or objects that may shift your focus to someone you love

Journaling: 

• Write about everything you’re feeling! From your emotions to the way your body feels, and anything else that is bothering you

• Journaling is an amazing way to transfer your thoughts onto paper. It allows you to check back after and reflect on how you were feeling

To end off, the most important thing is to have self-compassion for yourself, and not to judge yourself for feeling these emotions. You should recognize that you are feeling a certain way and accept that that emotion is there. Rather than trying to delay the panic or pretend it doesn’t exist, try to investigate what is happening in your body and mind and find out how you can nurture yourself. There is no need to beat yourself up for feeling anxious and know that you do not need to cope with it alone. Talk to a school counsellor or a friend and let them know what is going on so they can try to help you to the best of their capabilities.