Going back to school on Mondays can be a nuisance for some, especially if you have an exam or are having problems with schoolmates. Don't worry, there are a few things you can do to calm yourself down and relax in the face of anxiety every Sunday night. Being well-prepared to make sure everything goes smoothly is very important, as is setting up a positive mindset so that the coming week isn't as dreary as one might think.
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Part 1 of 2: Preparing Equipment to Reduce Worry
Step 1. Prepare early and pay attention to the smallest things
The biggest causes of stress regarding school usually have to do with your readiness to arrive on time and the completeness of the school equipment needed. To avoid worrying while preparing, make sure most of the equipment is ready by Sunday night. Keeping yourself busy will relax you, so you can sleep well and feel more confident once Monday arrives.
- Check the school bag and make sure all the equipment you need is in the bag, don't forget to make sure that the tasks that must be submitted have been completed.
- Prepare a healthy lunch so you can take it immediately in the morning.
- Set an alarm and make sure the battery is full. That way you don't have to worry about whether you'll be late for school or not.
- Prepare a school uniform too, that way you don't have to bother looking for it in the morning.
Step 2. Express your worries
You can always talk about your concerns with a friend over the phone or with a close family member. Even if you don't really have anything in particular to worry about, talking to someone can help you let go of your anxiety. Tell someone you trust how you feel and you'll feel relaxed knowing that the people who love you are supportive and willing to listen to you.
Step 3. Learn how to really relax
While relaxing may seem easy, some of the efforts we make to relax don't always work well, such as watching TV or keeping busy at the computer. Try relaxation techniques that can be a reliable solution when you start to worry about Monday. Relaxation techniques such as deep breathing and tai chi, and yoga can help relax the mind and body.
Breathing deeply, for example, relaxes important nerves in the brain that can send messages throughout the body to calm down and not be tense
Step 4. Take a shower
Taking a bath can be a fun way to cool off and let go of all the worries about the coming Monday. If you have bath salts or essential oils (such as lavender, chamomile, or jasmine), you can use them to increase the calming effect. Try to slowly let go of worries about school while you soak in the warm water.
If worries about school are still on your mind, take shower times to remember all the reasons why school isn't as bad as you think
Step 5. Get a good night's sleep
Lack of sleep can make you feel giddy and irritable the next day, as can sleeping too much. Try to get 8-9 hours of uninterrupted sleep, taking an hour before bedtime to prepare yourself. If sleepiness still won't come, don't give up and go to the computer or do other activities. Give yourself a chance to fall asleep, and make sure you take long, deep breaths when you start to feel sleepy.
Step 6. Eat an energy-packed breakfast
Eating a healthy breakfast will make you more alert, active, and focused. So, even if you're feeling anxious, a full breakfast (fruit, protein, dairy, and whole grains) will make you better prepared for the difficulties and boredom of school. Breakfast also activates your metabolism and helps you choose better foods throughout the day. Getting good nutrition in the morning can also boost self-confidence.
Step 7. Make and check your school's to-do list
Don't go to school unprepared and get an unpleasant surprise. If you arrive at school without knowing your academic responsibilities, school will continue to be a scary place. Make a to-do list to remind yourself of what to do before going to school. That way, on a Sunday night you can relax easily knowing that you haven't forgotten anything by accident.
- If you don't have a calendar or agenda, try to buy one. That way, you can mark important dates like exams, final exams, and deadlines for assignments once you get the information.
- The to-do list can also be used to see how much time is left for out-of-school activities. That way, you can choose whether to do schoolwork or do other activities. If your calendar is full of deadlines for next week's schoolwork, you can turn down invitations to do other activities.
Step 8. Eliminate the anxiety of facing a test
If you're worried that Monday will come because of a quiz or exam, better prepare yourself by learning to manage your anxiety. The following tips will help you feel more confident once you know the material to be tested.
- Talk to the teacher in advance about the types of questions to be asked in the exam. Don't let yourself get any unpleasant surprises. Maybe everything you have learned immediately disappears from memory.
- Remind yourself that you have the freedom to take the exam. You can start with the easiest questions or the ones that you are most familiar with first. Do not force yourself to do the questions in the order given on the question sheet.
- Try to make sure that on Saturday you have finished studying all the exam material and use Sunday and Monday mornings just to do a short 10-minute study. Don't cram all the material at the last minute so you can give the material you've learned a chance to settle in your mind. You may not believe it, but this method can help you face the exam better overall.
Step 9. Talk to the teacher
If your worries about going to school are due to having trouble taking lessons in class or the frustration of missing a lesson, ask your teacher for help. Seeking help early is an important step because the lessons in class will continue to move you further and further behind. Everyone has difficulty in a subject or two, so don't be shy about asking for help when you first notice it.
Simplify the teacher's task by paying attention to the lessons in class to the best of your ability. Sometimes it's not always easy to do, but focusing and trying to do your schoolwork on time can make the class really interesting and less overwhelming
Step 10. Treat signs of severe anxiety
Sometimes anxiety about school just can't go away, and this could be a sign that you may need help from someone who is more competent in dealing with anxiety. Talk to your parents if you exhibit any of the symptoms listed below, and pay special attention if you start studying at a new school, or start taking a new, higher class. This kind of transition is often accompanied by feelings of extreme anxiety and symptoms such as:
- Refusing to leave the house
- Physical symptoms such as headache, stomach pain, nausea, or diarrhea
- Rampage
- Feeling anxious at the thought of being separated from your parents
Part 2 of 2: Changing Attitudes to Boost Confidence
Step 1. Accept the fact that school is a part of your life
Even though it's hard, realize that you have to live it, at least for now. One downside is that you have to finish school, and that can feel like a terrible punishment. However, there is also a positive side, namely that school is not something permanent, and after successfully completing it, you will feel the benefits in the long run.
- If your mind is full of negative thoughts about school, such as how terrible it was at school or how reluctant you were to walk to school, remind yourself that there is a good side to school that you can feel from time to time.
- For example, say to yourself, “Come on, it can't be that bad. You can meet all your friends at school!”
- You can also change your perspective and see school as a challenge. Your concern has a reason. After all, school does present challenges, and being aware of them will help you muster the strength and courage needed to get there.
Step 2. Make a list of the positives
To boost your self-confidence so that you are ready for success in school, take some time to think about all the qualities you like in yourself. Write down any personal features and traits you like, your eyes, for example, or your sense of humor. Think about what other positive qualities you had while adding up all the things you excelled at in school, maybe you were good at biology or great at spelling. Then, add all the accomplishments you've accomplished to the list, including talents, good things you've done for others, and appreciations you've received.
Keep the list in an easy-to-reach place because it can be a good reference. When you're worried and don't know why, read this list to remind yourself of your ability to face all the challenges at school
Step 3. Get ready to meet friends
When you go to school and meet other people there are two possibilities: you really like them or you have no interest in dealing with them. If you're worried you'll feel uncomfortable being around friends, come to school with a strategy that works. For example, if you are soft-spoken and a little shy, be prepared to stay silent and be around people who intimidate you. If you're a sociable person, make sure you're with friends who can protect you from annoying people.
- Just make sure you can keep your anger from reaching a breaking point, which is when you feel so frustrated or angry with someone that you want to resolve it either with your words or your fists.
- As a rule of thumb, being polite and friendly is a good strategy. Even if you don't think the person deserves it, do your best to make the day go well.
- However, if you feel that someone or a group makes you worry about your safety and reputation, you may have been a victim of bullying. If that's the case, you should inform the school authorities who can help bring the situation under control.
Step 4. Write a morning message to yourself
Simply writing down a few encouraging words will make you feel supported. Write yourself a funny message in the morning that will make you laugh and remind you not to worry too much about school. Make sure the message you write is positive. Don't write so you don't worry, but write something that has absolutely nothing to do with worrying.
- If the message is private, so much the better. Write down a small joke that you experienced yourself, or something related to a funny thing you saw or did recently.
- Write a new message after a while to keep the effect.
Step 5. Join fun extracurricular activities
To make school look a little more fun, join an activity you enjoy. Maybe you like to draw or sing, but these activities are usually done outside of school hours. By joining a club or class that allows you to do what you love, going to school can have a pleasant image because you can have fun there. Instead of worrying about exams, essays, and deadlines, focus on how fun it is to join a drama club or enroll in an art class.
Step 6. Set goals you want to achieve at school
Take the time to think about the future so you can define the goals you want to achieve at school. You may feel that there is no other way to live besides studying in school, but thinking about what you want to achieve after finishing school can keep you motivated. Setting school-related goals will get you through a meaningful, and perhaps joyful, Sunday. However, set reasonable goals for yourself. It's okay to set big goals, but don't decide on something that's beyond your means.
- For example, if you're pretty good at algebra, set a goal to get an A at the end of the semester.
- Make subgoals so that you too can taste the sweetness of short-term accomplishments. Every time you get a good score on an assignment or quiz, reward yourself because it means you are getting closer to the main goal.
