The back-to-school season can be an exciting time, but it can also come with a lot of different emotions. Whether you’re eager to see your friends or nervous about new classes and expectations, its important to take a step back and check-in with yourself. How are you really feeling as the 2024 school year kicks off?
In this post, we’ll explore how to check in with yourself mentally and emotionally, why it’s important, and provide tips for back-to school stress.
Why check in with yourself?
During this exciting time of year, we can easily get caught up with the rush of new schedules, assignments, and social pressures without pausing to ask, “How am I really doing?”
Believe it or not, checking in with yourself is just as important as making sure you have all your pencils, rulers and calculators. It gives you the opportunity to reflect on your feelings, understand what may be bothering you, and identifying areas where you may need a bit of extra support. Checking in with yourself allows you to have better control of your life and ensures you can recognize the warning signs before things turn into a real storm.
How do I know I need a Mental Health Check-In?
Sometimes, it can be tricky to know when we need to take a moment to reflect on how we are doing mentally.
Here are a few signs that it might be time for a check-in:
Persistent feeling of sadness, anxiety or stress
Changes in Sleep Habits: sleeping too much, not enough or having more trouble falling asleep/waking up
Loss of interest in activities: loss of interest in activities that you used to enjoy
Difficulty concentrating or making decisions
Increased irritability & mood swings
Physical symptoms with no clear cause - Your mind and body are interconnected, mental health concerns can often manifest as physical symptoms
Social isolating
If any of these sound familiar, it might be time to focus inwards.
How to Check In with Yourself: Key Questions to Ask
To start a mental health check-in, find a quiet moment in your day and ask yourself some of these questions:
How am I really feeling?
Often times, when someone asks us how we are, its easy to brush off this questions and give the automatic “good” or “fine”. Take a moment and really ask yourself “How am I?”. An easy way to do this is to use a scale from 0 (horrible) to 10 (feeling great). This can help you determine where you’re at and give you a starting point for this check-in.
2. Whats been on my mind lately?
Asking yourself this can help you to determine which parts of your life are taking up most of your mental battery. Is it work, family, friends, or school? Multiple things may come to mind. Checking in and determining which are affecting you most can help you determine how to best address them.
3. Am I giving my body what it needs?
When we are focused on school, and everything else that we have on our plates during this time of year, it can be easy to forget the basics such as sleep hygiene, nutrition, drinking water, or moving your body. Take a moment to ask yourself what your body needs to feel good. Mental and physical wellbeing are intertwined and making sure to take care of your basic needs is essential in taking care of your mental health.
4. What brings me joy?
Do you know what types of things bring you joy? Are you taking time to do those things? It is essential to know what those joyful things are for you and to make them a priority.
5. Who is in my support system?
Having a strong support system ensure that you have people you can turn to when you’re going through difficult times. Take a moment to reflect on who is your circle that you can trust and show you love and support.
This could be your parents, a teacher, a partner, friend, sibling or a therapist. It is important to make sure you have at least one trusted individual who can offer you the following
Advice (when you ask for it)
Respects you and keeps your information private
Allows space for you to grow and make your own decisions
Makes time to listen to what you have to say
Has your best interest in mind
If mental health check-ins are new to you, it can be helpful to set reminders to do a mental health check in. Remember, you don’t have to be in crisis to check-in with yourself! The best time to check in is early!
Tips for Managing Back-to-School Stress
Although checking-in with yourself is important, it is only one piece of the puzzle. Here are some more ways to manage stress throughout the school year:
Establish a routine
Take breaks often
Talk to someone
Prioritize sleep
Practice mindfulness (there are posts on this under the mental wellness section of the blog!)
When to Seek Support
At times, stress and anxiety can become overwhelming and it is important to ask for help. If your mental health concerns persist for more than a few weeks or interfere with daily life, it might helpful to talk to a school counsellor, therapist or other mental health professional.
Here are some resources if you find that you need support:
Here 24/7: 1-844-437-3247
Kids Help Phone: 1-800-668-6868
Call us at the WCHC to learn more about free mental health services: 519-664-3794 ext 237
As you head back to school, keep in mind, that your mental health is just as important as your academics success. By taking time to check in with yourself, recognizing when you’re feeling overwhelmed, and using strategies to manage stress, you can set yourself up for success, academically and mentally.
Extra Resource for Back-to-School Stress:
School Mental Health Ontario - https://smho-smso.ca/mentally-health-back-to-school-support-package/
Resources used for this blog post:
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