5 Unexpected Ways to Help the Back-To-School Transition for Teens

Going back to school after having a summer off can feel like a really big deal to a lot of kids and teens—it’s kind of like starting a new chapter, and it’s natural for new things to make us feel a little anxious. Keep reading to learn about ways that you can help to set yourself up for happiness and success this school year. 

1. Get a good night's sleep. 

I know what you might be thinking—this one’s a no-brainer. But getting enough sleep is SO important, and it’s hard for a lot of teens to prioritize when it feels like there are so many other things that you want or need to get done (and it definitely doesn’t help that most schools start by 8am!). Sleep is crucial for our brain and body functions, and lack of sleep can make it more difficult to learn efficiently, cause symptoms of depression, and even lead to serious health problems down the road. The American Academy of Sleep Medicine actually recommends that teens ages 13-18 should sleep between 8-10 hours a day, but a national survey found that 7 out of 10 high school students (72.7%) don’t get enough sleep on school nights. Try setting a consistent bedtime for yourself every night, and if you have trouble falling or staying asleep, talk to your doctor about what might help. 

2. Put down your phone. 

Cell phones and social media can make it really difficult to separate your school-life from your home-life. Even after the school day is over, the conversations keep going, people post about what they’re up to, new drama can start, etc. While it can be nice to be able to connect with classmates and friends after school hours, this unending access can heighten your anxiety and lead to feeling left out or insecure. Set aside time for yourself each day to unplug and truly disconnect from all the buzz and be present in the moment. Even if you’re not willing to ditch your phone completely, you can try downloading an app to help limit the amount of time you spend on social media (such as ScreenZen). You should also be sure to stop using electronics at least 30 minutes before you go to bed, because the blue light from your cell phone can disrupt your natural melatonin production and make it more difficult to fall asleep and wake up the next day. 

3. Get outside when you can. 

Being in school under fluorescent lights all day can leave you feeling a little…blah. Being outside in nature has been proven to be good for both our bodies and minds, and can even help to alleviate symptoms of depression, anxiety, and ADHD. Research has shown that spending 20-30 minutes outside can relieve stress by reducing cortisol levels and boosts your mood by increasing serotonin. 

4. Give yourself something to look forward to.

It’s always easier to get through a long day when you know you have something positive to look forward to afterwards. Whether it’s an activity you love, a show you that helps you unwind, or even just your favorite after-school snack, find something that will make you smile even if you had a rough school day. Doing this can also help you to practice gratitude, which has been shown to increase happiness, reduce stress, and decrease symptoms of depression and anxiety.

5. Build your support system. 

One of the most important things to remember is that you are not alone. Make a list of the people you can rely on when you start to feel like you need some extra help. Your support system might include your parents, friends, teachers, coaches, guidance counselors, or anyone else that you trust. If you feel like you might need a little more help than your current support system can give you, it might be time to reach out to a therapist. At Collaborative Minds Psychotherapy, we specialize in helping teens and we understand what you are going through. We have therapists available for individual therapy, as well as group therapy for teens. 

Asking for help can be scary, but we’re here to support you every step of the way! Contact us today to schedule a free 15-minute call with our intake coordinator to learn about what services might be right for you.