High School Hurdles: When School Throws Shade

By Dr. Carmen Lalonde

High School Hurdles: When School Throws ShadeIt was exciting at first, the anticipation of seeing your friends, hearing about everyone’s summer adventures, and everything seemed to be going ok… and then it all comes crashing down. Loads of assignments, navigating the demands in each class, and ugh…the social drama, and all of sudden it just feels VERY overwhelming. High school can be a great and a tough place, and if you struggle with anxiety, depression, or social issues, whether you are a freshman, sophomore, junior, or senior, it can feel scary.

We mentioned in a previous post on back to school worries, that anxiety is one of the most common issues that affect teens at school. According to the National Institute of Mental Health, depression is also common in teens and young adults and is also one of the leading causes of difficulties at school, as low mood and lack of energy (two common symptoms of depression) can affect your ability to manage daily routines such as sleeping, eating, and completing your school work. So, if you are a high school student and you struggle with the demands of school or you have anxiety or depression, here are some tips you can use to help you wade through the academic and social maze that high school can feel like.

1. Maintain multiple social circles.

2. Create a calendar or daytimer.

3. Get good sleep (not too much, not too little)

High School Hurdles: When School Throws ShadeWe have all heard it, “get more sleep, go to bed, it will help.” Easier said than done. Mindlessly scrolling through social media, watching just one more show on Netflix, or attempting to cram for that test you forgot to study for, make it nearly impossible to get good sleep.

Sleep, according to the American Academy of Pediatrics plays an essential role in managing anxiety, depression, social stress, and school performance. Yes, we just heard it, hot off the press from the experts, not only your parents say this, sleep will help you feel better. So if you’re like most teens who have a hard time getting good sleep, here are some ideas to try to get those ever-valuable Zzzs:

  1. Set a time limit for when you will shut all social media off and try to stick to this each night.

  2. Don’t take your phone to bed with you. The more you are looking at a screen, the more alert your brain is and therefore, the longer it will take you to fall asleep.

  3. Set an actual bedtime and wake-up time for yourself that allows you to get as much of the recommended 8-9 hours of sleep a night as possible.

  4. Enlist one of your friends to create a sleep routine with you, and at night you can support each other in sticking to your goals.

As hard as it is for everyone to get enough sleep, getting enough rest at night will improve mood, reduce anxieties and increase your self-confidence.

5. Be active.

High School Hurdles: When School Throws ShadeAccording to American Psychological Association exercise reduces anxiety, improves mood (makes you feel better) and helps with concentration and memory. And while this might feel like an added job to the list of work you have to do, exercise can really help distract from the grind of school work.
 

4. Make a list of what motivates you.

5. Reward yourself.

6. Develop a relationship with school counselors and know when to ask for help.

High School Hurdles: When School Throws ShadeIt can be intimidating and scary, but speaking to your school counselor and creating a relationship with them can help you feel less anxious at school. Knowing that there is someone at school who understands your worries, and who is devoted to your successful completion of high school can be a source of relief and refuge at school.

Hopefully, these strategies and developing the skill of asking for help will add a little relief as you make your way through the hurdles of high school. Good luck!

Disclaimer

This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise, provide any clinical opinions. If you think you need immediate assistance, call your local emergency number.

 

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