Managing Back to School Anxiety
Episode Description
Going back to school after summer vacation can be a stressful time for both kids and parents. The transition from the unstructured summer to a more regimented routine can lead to stress and anxiety. Worries about fitting in, bullying, homework, getting to school on time, and dealing with peer pressure are all additional stressors that may weigh on children when it's time to go back to school. In this episode of “Mind Your Mind,” Tim Unsinn speaks with Therapist Falan Johnson. Falan helps us understand why back to school anxiety is common, provides strategies for managing the added stress, and shares resources parents can use to prepare their children for the new school year.What to Expect
- Discussion about typical stressors for kids and families.
- Strategies for managing stress.
- Community resources.
Resources: Learn More
- ChildMind.org; Back to School Anxiety
- American Academy of Child and Adolescent Psychology; Stress Management and Your Teen
- Dakota Family Services outpatient resources for therapy and medication management
You can also reach out to your child's school counselor or homeroom teacher.
Things to Think About
- How can you create an open and honest environment for your child?
- What strategies might work to establish routines that work for you and your family?
- Is puberty impacting your children as they return to school?
- What resources are available in your school or community to help your child adjust?
About the Hosts
Falan provides therapy for children, adolescents, and young adults ages 7 - 25. She believes it is her job to meet clients where they’re at and provide services specific to their needs. Falan is honored to be a positive change agent in the lives of people who come into her office. She believes in a holistic approach, not only considering the person as an individual, but as part of a greater working system. Falan earned her master’s degree in Social Work from the University of North Dakota. She is certified in Eye Movement Desensitization and Reprocessing (EMDR).
Transcript
Managing Back to School Anxiety
Featuring Falan Johnson, LCSW, Dakota Family Services
Tim Unsinn: Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and well-being, and recognize when it's time to ask for help. Join me now to mind your mind.
TU: Welcome to this episode of Mind Your Mind. Our guest is Falan Johnson. Falan is an outpatient behavioral health therapist on the Fargo campus and provides outpatient therapy for ages 7 to 25. Falan, it is great to have you on Mind Your Mind. Our topic is managing back-to-school anxiety. However, before we get to the topic, the first question up, why do you do what you do?
Falan Johnson: Hi, thanks for having me, Tim. Why do I do what I do? I think, you know, if I was really gonna try to narrow it down to one thing, I think it's connection. So it's kinda my personal belief that we're all here to connect. I think we all do a little bit better when we have somebody to connect with and bounce ideas off of. So that's what brought me into therapy and I like to see people reaching their fullest potential.
TU: So managing back-to-school anxiety, that seems like something that's always a stressor, no matter if we're getting ready to go back to school or in school. So managing back-to-school anxiety; what are typical stressors families deal with during this time?
FJ: Right, so there is a variety. Let me tell you, I think one of the biggest things is the back to school routines. I think that's something that probably everybody deals with at some point. Some kids and families jump into that a little bit smoother than other families. And so I think that's a piece. If kids are transitioning from let's say middle school into high school, you know, you're looking at a brand new school, all new teachers. Sometimes for the younger kids, you know, they're shifting from learning in one classroom to, well now I've got to go all over the school, and what will that look like? One thing, you know, we hear a lot about that I think would probably surprise people is kids with their locker combinations. Like that is just a really big thing and a big stressor.
FJ: So that's pretty common. I think one thing that maybe doesn't always get talked about enough, especially like in the middle school or as kids are getting into high school, is puberty; fun topic. But I think what happens is a lot of kids, like over the summer kind of hit that stage, right? And so they've got like a lot of changes in their appearance. Maybe they grew like three or four inches, maybe they're dealing with acne and they weren't before; voice changes. All those things can be a huge stressor for kiddos as they're thinking about going back to school. Another piece I had is just like friend groups. So a lot of us, if we're lucky we have a good support system. Hopefully we're keeping in touch with our friends over the summer, but there's also that other level of acquaintances and people we kind of only hang out with at school.
FJ: And so there's also that stress, "Will I still have those relationships when I go back in the fall? Will those people still want to connect with me? Will, some of those people have made new relationships over the summer and I'm not going to really fit anymore?" So these are some really common worries. Also another thing I think everybody can kind of relate to is, you know, clothing and trends, things like that, and then trends with social media. We're seeing that really become a thing and kind of a status symbol. So I know that's on some kids' minds as well.
TU: So that's some great information. A lot of things that I think kids stress about more than mom and dad. I still think about the combination and how stressful that is to remember it at key times. It's just very stressful. So now thinking about that, what are some of the strategies for preparing for and managing those stressors?
FJ: So luckily there are some things we can do to prepare for this. Some of the more basic things I think is just starting to practice that routine early. So some kids over the summer, you know, let's be real honest, sometimes the sleep schedule kind of goes out the window. Maybe you had a job in the summertime. You're just living a really different routine. And so as you think about going back into school, maybe just trying to get back on that school routine a week before school starts. So trying out that bedtime and getting more used to getting on track with your sleep, getting breakfast right away in the morning. We kind of tend to let those things go in the summertime. So just getting back on track a week early, is sometimes, you know, depending on the school you might some of them will have like a back to school night.
FJ: I think this is a great resource to use, as it can give you an opportunity to tour your classrooms, figure out where everything's going to be ahead of time. It's an opportunity to meet your new teachers, get a face to the name. So you know, when you get into that classroom and you see that teacher's face, it's like, "Okay, all right, I know I'm in the right place. I met her at the back to school night." And you know, not every school does offer that. And so if that's not your situation, maybe just kind of reaching out to the school to see if there is an option to go maybe a week ahead of time and do all those things individually. That's an option too. And when I think of the locker combination, I think about maybe some discrete ways you can kind of hide that, you know? So like maybe it is like on your shoe or in your sleeve, or I know most kids, a lot of kids are able to have phones. And so maybe it's something simple like that.
TU: Yeah. Don't do a tattoo because it's going to change next year.
FJ: Yeah, probably not a tattoo.
FJ: When I think more about like the puberty area, I think it's just really important for parents and I mean, just kids in general, I think it's good to create environment where it's okay to talk about those things. It's okay to ask questions. Cause I think the last thing we want is kids trying to figure out those things by themselves right. And figure out what's what's normal or not normal. And so just normalizing it and creating a safe place to ask questions and just kind of normalizing like, "Hey, this is something that everybody goes through at some point, you know, you're not alone." You know, for some people you might need to look at some additional resources. So within the school, each kiddo should fall under a category for a school counselor. So there should be one assigned to, even if you don't know who that is, maybe you do seek outside services and you look at meeting with a therapist to help with those stressors. That's definitely an option. In some cases with some kids, they do need to lean on like medication support. Sometimes focus is a big deal. Another thing that comes to mind is really leaning on your homeroom teacher. I know a lot of kids have like a "homebase" at school, so don't be afraid to ask questions and reach out to that person.
TU: That's a lot of great information. Our guest right now is Falan Johnson, an outpatient behavioral health therapist on the Fargo campus on Mind Your Mind. It's great having you on with us. And thinking about stressors, not just for the kids, but for parents, please don't wait until like the day or two before school starts to go get those back to school supplies. That is a huge stressor. And I think, you know, back to school sales, you know, start usually early July or something like that. So start shopping early so that's not a stressor. Your kids are gonna have enough stressors for you. You don't need to create some for yourself.
FJ: Right? Absolutely. Yep.
TU: All right. What about some resources to access for additional support?
FJ: So I kind of touched on some of that. But I think, again, that homeroom teacher, the school counselor. Some kiddos, depending on what they have arranged at school, some people will have some options for a resource room, where you can kind of go and reset or use resources to just deal with the back-to-school anxieties or anything else that's really going on. In some cases, kids might need to be assessed for an IEP at school. So an individualized educational program. This could be considered if the needs were to be more significant. Again, there's the outpatient resources. So seeking out a therapist or medication management, if it seems like that could be helpful. And then I would say peer groups. A big support for kiddos is going to be their peers. And so making sure they have access to healthy friendships, maybe exploring some clubs at school where people have like-minded interests.
TU: Great stuff, great information. Falan Johnson, our guest on Mind Your Mind. And as we wrap up, there's always that last question before we do. And that is what do you do personally, to mind your mind?
FJ: I have been trying to make it a daily practice to get at least 10 minutes of yoga or meditation into my day. Some days I'm able to get more of that. That's great. Some days, let's be honest, some days life gets a little crazy. So I try to at least get that minimum in. I find it just kind of gets me calm and reset and kind of ready for the day and bonus points if I can do it at night before bed, too.
TU: Thank you very much. Appreciate your time and your talent and being on Mind Your Mind.
FJ: Thanks so much, Tim.
TU: Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to mind your mind. For more information, links to additional resources, contact information, and much more go to Dakotafamily services.org.
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Although the stigma surrounding mental health is gradually disappearing, it can still be tricky knowing how to talk about it. In this episode of Mind Your Mind, host Tim Unsinn and psychologist Megan Spencer explore how to have a conversation with someone about their mental health, including signs that you should talk to them, how to start the conversation, and some possible reactions to expect from the other person.;
The Benefits of Being Outside
Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Bipolar Disorder: Understanding the Highs and Lows
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;