School’s back, stress doesn’t have to be

Going back to school can be an exciting time for elementary to college students, whether it’s finding the perfect outfit to wear on the first day, returning to campus or filling up a chalkboard with career dreams.

However, the back-to-school rush can also bring unwanted stress. Fortunately, Tonya Hansel, associate dean for research at The University of Texas at Arlington’s School of Social Work, has conducted extensive research to help students of all ages manage these stressors. She recommends following these five tips:

1. Ease back into a routine.
   Take a moment to think about what worked well last school year and what didn’t. Use that information to shape routines that work for you and your family. Remember that it may take a little time for everyone to adjust, so allow some flexibility and grace along the way.
2. Find something to look forward to.
   Getting back into a school routine can feel like a lot of work. Build in small things to look forward to: a Friday movie night, favorite dinner, weekend outing or another simple reward for making it through the week.
3. Make sleep a priority.
   Sleep is often one of the biggest adjustments when school begins. Earlier bedtimes and wake-up times can be difficult after summer, so start making sleep a priority. Limiting screen time before bed can also help younger—and older—students settle into a healthier sleep routine.
4. Pay attention to nutrition.
   When schedules get hectic, it’s easy to reach for whatever is quickest and most convenient. Rather than expecting perfect meals every day, look for simple ways to make nutritious choices the routine and convenience foods more of an occasional treat.
5. Don't overlook financial stress.
   Back-to-school expenses can add up quickly, particularly when household budgets are already stretched. Recognize that financial pressure can contribute to family stress. Look for opportunities to build cost savings into your routine, reuse what you already have and prioritize what is truly needed.

Following these tips can help make the back-to-school transition more enjoyable for all, Hansel said.

“The goal isn't to have a perfect first week,” she said, “it's to gradually find a rhythm that helps everyone feel rested, prepared and ready for the school year ahead.”