How to Avoid Back to School Anxiety
Dr Jacques Mostert • February 5, 2021
Anxiety is your body’s normal reaction to perceived danger or important events. Anxiety is like your body’s internal alarm system that is set to alert you of dangers that may be life threatening and it helps your body to prepare to deal with danger. However, your internal alarm is not very good at recognizing what types of danger. For example, your body react by becoming nervous about being late to school and seeing a big spider in the bathroom in the same way. Neither are likely to cause real damage, yet your body remains alert and ready to run away in either case.
Anxiety or feeling nervous is normal and can be expected during times of transition and change, especially during times of unprecedented disruption like the current Covid-19 pandemic. The news and social media are filled with reports of the danger of Covid-19, the virility of the virus and how to stay safe from infection. This is especially true for children and teens going back to school after their normal routines have been disrupted.
Dealing with your child’s anxiety starts at home. The first important step is to reinstate morning routines after the time of online learning. Nobody copes well when they are tired or hungry. Anxious children often don’t feel like eating breakfast, they might not feel hungry, or become nauseous after eating breakfast. Also, make sure that your child wakes up early enough to avoid rushing to get to school. This also means that you must ensure that your child goes to bed early enough and not stay up, spending time on social media the night before they go back to school.
You are also probably stressed about safety and Covid-19 safety procedures. Remember that the school has an outstanding track record in keeping everybody safe during the past year. Thus, make sure you’re not passing your own stress on to your child.
When your child becomes unusually quiet, or starts to ramble, this can be an indication that they are anxious about returning to school. Children often seek reassurance that bad things won’t happen in order to reduce their worry. Rather than dismissing this behavior or becoming frustrated with them, acknowledge their fears. Avoid making light of their (and your own) anxiety by saying “there’s nothing to be worried about” or saying, “you’ll be fine.” Listen to them and acknowledging your child’s feelings and encourage your child to think of ways to solve his or her problem.
Focus on the positive aspects or returning to in-person classes. Encourage your child to re-direct attention away from the concerns about friends, teachers, homework and Covid-19, and direct their thoughts toward the positives of seeing their friends again and building relationships and new friendships, having the opportunity to interact with teachers and the safe environment of the school.
Do:
• Be a good listener
• Keep a good and positive sense of humour
• Give positive feedback
• See fears from your child’s perspective
Don’t
• Lecture or interrupt
• Try to analyse or unpack their emotions
• Overreact or jump to conclusions
• Mock the things your child finds important
Dr Jacques Mostert
Brand Academic Manager
ADvTECH SCHOOLS CLAIM TOP HONOURS IN WESSA CENTENARY AWARDS
Discover how social media intensifies academic pressure among South African teens. Learn what causes comparison anxiety and how to foster healthier digital habits.
Explore how Gen Z can develop real-life skills in an era of digital saturation. Strategies for parents, educators, and youth to balance screen time with real-world growth.
Discover how South African high school students can identify and manage academic pressure to prevent burnout. Practical tips, signs to watch for, and expert advice.
Explore career and education alternatives to university for South African Matric students in 2026. Learn about vocational training, online courses, gap years, and more.
Discover how school uniforms impact student self-expression and explore progressive South African schools that promote individuality over conformity.
Discover how balancing freedom and structure helps teenagers develop confidence, resilience, and life skills. Learn practical strategies to support teen growth.
Discover why traditional schooling fails many students. Explore causes, alternative education models, and what changes can better serve today’s diverse learners.
Wondering if it's time to change schools? Discover key signs, timing, and steps to help decide if switching schools is right for your child.
As the preliminary and final examinations approach, both students and parents or guardians often experience heightened anxiety and stress. This guide provides practical strategies to help parents and guardians support their children through this critical phase of their academic journey. 1. Foster Effective Organization Create an environment conducive to studying by providing a quiet, well-lit study space equipped with essential stationery. Collaborate with your child to develop a structured study timetable to set clear expectations and promote disciplined preparation. Encourage the use of resources such as past question papers, which serve as valuable tools for revision and practice. 2. Maintain Daily Check-Ins Schedule regular, intentional conversations, such as during dinner, to discuss your child’s progress. Inquire about their experience with the day’s examination paper, adherence to their study schedule, and their feelings about upcoming tests. These check-ins foster open communication and allow you to gauge their emotional and academic state. 3. Minimize Distractions Help your child stay focused by keeping electronic devices like phones, tablets, and gaming consoles out of reach during study sessions. Set boundaries on screen time and social media access to prevent procrastination. While challenging, limiting Wi-Fi access during study hours can significantly enhance productivity. 4. Support Emotional Awareness Encourage your child to identify and articulate their emotions, such as anxiety, stress, or fatigue . Recognizing these feelings is the first step toward addressing them effectively. Discuss coping strategies to help them navigate emotional challenges during this period. 5. Teach Self-Regulation Techniques Guide your child in practicing self-regulation to manage stress. Techniques include: Breathing Exercises : Inhale deeply for four seconds, hold for four seconds, exhale for four seconds, and repeat. Sensory Focus : Identify five things they can see or hear to ground themselves in the moment. Tactile Stimulation : Hold a cold object to shift focus and reduce anxiety. These methods can help your child regain calm and focus during stressful moments. 6. Promote a Balanced Routine Prolonged study sessions late into the night can lead to burnout. Monitor your child’s study habits and encourage breaks to maintain balance. Plan activities such as outings with friends, a family meal, or short recreational periods with access to devices. Engaging in non-academic activities, like helping prepare dinner, can provide a refreshing change of focus. 7. Prioritize Self-Care Support your child’s well-being by ensuring they: Eat nutritious, regular meals. Get at least eight hours of sleep by limiting screen time before bed. Engage in physical activities such as walking, jogging, yoga, dancing, or gym workouts. These practices help alleviate stress and anxiety, which are common during examination periods. 8. Practice Empathy and Patience The examination period can be emotionally taxing for both students and parents. Approach your child with empathy, actively listening and offering guidance without criticism. This fosters a supportive environment, bolstering their mental health and sense of inclusion. By implementing these strategies, parents and guardians can play a pivotal role in helping their children navigate the challenges of examinations with confidence and resilience. Good luck to all the Grade 12 students with the upcoming examinations - you most certainly can do it!
