Managing Your Own Anxiety During School ReopeningEn Español
With so many difficult decisions to make, some strategies to help you stay calm
As school opens around the country in a patchwork of remote, in-person and hybrid forms, each family faces new and difficult decisions. Are you confident that your school’s in-person plans are effective enough to keep kids safe? Is it wiser to keep your child at home? And after such a long slog, can you bear to support remote learning again this fall?
Making these decisions is stressful, and every family has its own set of calculations to make. One family needs to have their kids at school, at least in a hybrid model. Another feels it’s imperative to keep the kids at home.
Kids are struggling with going back to school under these circumstances, reports Rachel Busman, PsyD, “but I think adults are struggling a lot more.” Even parents who’ve been able to manage anxiety in the past are finding it increasingly difficult, notes Dr. Busman, head of the Anxiety Disorders Center at the Child Mind Institute. And at a time when cheerful social media posts can make it look like everyone else spent the summer adopting puppies and composting in the backyard, some parents feel reluctant to ask for help.
“There’s a myth that because everybody is having a hard time, your stress doesn’t count,” says Dr. Busman. “But that’s not true.”
Figuring out how to manage anxiety and tolerate uncertainty are important skills for everyone, but for parents, they’re even more essential. Among other things, anxiety typically causes us to lose our cool more frequently. And with our kids close by 24/7, they’re watching, and often copying, our every move.
There’s no one-size-fits-all solution for anxiety, but there are some general strategies you can customize to manage your specific challenges.
Focus on what you can control
“Uncertainty is really uncomfortable,” says Dr. Busman. The impulse to try to force things to be more certain is strong but, she says, in this situation, when no one knows how the pandemic will develop over the fall and winter, it’s a waste of energy. “It’s very exhausting and ultimately, you’re not going win.”
Instead, Dr. Busman suggests practicing acceptance. “The anxiety around what will happen with school is so high that we really just have to try to set a frame that flexibility is our new thing. The situation is probably going to change. Kids may go back and forth between remote and in-person learning. But we’re all doing the best we can.”
Likewise, Dr. Busman suggests avoiding catastrophic thinking by talking yourself down from worst-case scenarios. Taking a very rational approach, she says, can be a big help when you are feeling powerless against anxiety.
Maintain social connections
In times of extreme stress, people who have solid social support are less likely to feel traumatized and overwhelmed. So if you’ve been disconnected from your social circle, it’s time to reconnect. You don’t need to recreate the full social life you had prior to the pandemic, just select a few people. Reach out (virtually — or cautiously) to close friends who will listen and support you, as well as people who can make you laugh and take your mind off of the angst in your life.
“When we look at long-term outcomes, we know that people who fare best are those who feel supported and connected to others,” Dr. Busman explains. “So while you’re trying to navigate through everything, do the best you can to connect with others.”
Make a plan to stay in touch with people you enjoy, but be realistic. If the thought of another family Zoom call is too overwhelming, or if you’re just not up to that virtual book club you signed up for, that’s okay. Instead, aim for a few chats with friends, family or colleagues who can help you relax — and maybe even laugh — after an exhausting or especially stressful day.
Be transparent about ground rules
If you want to provide your family with more social exposure, but are worried about getting together in person because the other family may not have the same opinion on social distancing or masks, the best way to get over your anxiety is to take the conversational leap.
“Don’t assume you know what the other person is thinking,” recommends Janine Domingues, PhD, a clinical psychologist at the Child Mind Institute. “Instead, throw it out there and open up the conversation.”
She advises being clear and concise by saying something like, “We really want to see you, and this is what we’re thinking. What are your thoughts?”
Practice setting boundaries, even when it feels uncomfortable. For example, if friends aren’t practicing the same level of caution, explain that you won’t be able to see them until you feel confident there’s no risk of infection. Similarly, if somebody gets too close when you’re outside, it’s totally okay to politely ask them to step back. Consider it a new social norm.
Take breaks when you need them
Untreated anxiety can make you feel irritable and overwhelmed. If your child is bombarding you with questions during the middle of an important work assignment or at the end of a long day, you may find yourself snapping at them.
It can help to take a step back, and a breath, before responding.
“Tell your child you need a few minutes and go into your bedroom,” Dr. Busman advises. She suggests using mindfulness techniques, like deep breathing, to help yourself calm down.
“Take five deep breaths and then consider the cause of your stress,” she recommends. “Are you actually feeling overwhelmed by their questions, or are you too busy or exhausted to manage their request? Ask yourself if there is something you can do right now — is the anxiety within your control or out of your control? Do you have the bandwidth to help your child right now? Maybe you need to finish your work or eat dinner first.”
Explain that you’re overwhelmed (or use the words “feeling big emotions” for younger children) and you need to take some deep breaths, complete your work or relax before you can help them. Assure them this isn’t their fault. Not only will you feel less stressed, but you’re also modeling the right way to manage anxiety and convey your feelings to others.
If you did yell at your kids, don’t worry — it happens to everyone. Instead, model how to repair the problem. Tell your child how you were feeling, say what you should have done instead — like take deep breaths — and emphasize that you’re sorry.
Don’t hesitate to seek help
“Even though this is a very stressful time for most people, it doesn’t mean that you don’t need help if you’re struggling,” says Dr. Busman. If you’ve tried informal strategies and they aren’t working, she recommends finding a professional. Many are seeing patients through either telehealth or in-person sessions with precautions.
“If you’re having persistent sleep, mood or appetite changes, withdrawing from others or constantly ruminating over the same thoughts, then it might be an indication that you need some outside help,” she adds. “You don’t have to suffer unnecessarily, and treatment for anxiety can be very solution-focused.”
Anxiety is common, but it doesn’t have to be a part of your new normal.