By: Dr. Jo Ann Santiago, Associate Medical Director of Triple-S
Summer, with its long days and exciting moments, often seems to fly by, doesn’t it? For many, it’s a time of relaxation, travel, and less stress. However, what happens when it’s time to go back to your routine? For both children and adults, the transition from summer freedom to the demands of school or work can trigger a variety of emotions, and one of the most common is anxiety.
We recognize the importance of taking care of your mental health, especially during these changes. Anxiety can disrupt our peace and negatively impact on our physical and emotional well-being. Identifying anxiety and knowing how to manage it is key to ensuring a smooth and healthy transition for the entire family.
What is Post-Summer Anxiety and How Does it Manifest?
Post-summer anxiety is that feeling of nervousness or unease that arises when anticipating the end of vacation and the return to daily responsibilities. In children, it can manifest as:
- Mood Changes: Irritability, sadness, or anger without apparent reason.
- Sleep Problems: Difficulty falling asleep or nightmares.
- Physical Complaints: Headaches, stomachaches, or nausea.
- Clinginess: Greater need to be close to parents or caregivers.
- Excessive Worry: Repeated questions about school, friends, or teachers.
In adults, post-summer anxiety can manifest as:
- Stress and Worry: Constant thoughts about pending tasks, meetings, or deadlines.
- Difficulty Concentrating: Problems focusing on work or home responsibilities.
- Irritability and Fatigue: Feeling constantly tired and having little patience.
- Changes in Appetite or Sleep: Eating less or more than usual or having trouble sleeping.
- Feeling Overwhelmed: Feeling overwhelmed by the list of things to do.
Effective Strategies for Dealing with Anxiety
The good news is that there are many ways to prepare your family for the return to routine and minimize anxiety. Here are some practical strategies:
For Children:
- Establish a Gradual Routine: A few days or a week before the end of summer, start adjusting sleep and meal schedules to school hours. This will help their bodies adapt.
- Talk Openly: Encourage your children to express their feelings. Ask them what excites and worries them about going back to school. Validating their emotions is crucial.
- Visit the School: If possible, take a tour of the school or your child’s classroom before the first day. This can help them become familiar with the environment and reduce uncertainty.
- Create Positive Expectations: Highlight the exciting aspects of going back to school, such as seeing friends, learning new things, or participating in extracurricular activities.
- Small Rituals: Establish a small ritual for the “last day of summer” or the “first day of school” to create a sense of excitement and closure.
For adults:
- Plan Ahead: Organize your calendar and work or home tasks in advance. This will give you a sense of control and reduce last-minute stress.
- Resume Healthy Habits: Make sure to maintain a balanced diet, exercise regularly, and get enough sleep. These pillars are essential for mental resilience.
- Set Boundaries: Going back to routine doesn’t mean working 24/7. Dedicate time to activities you enjoy and help you relax. Prioritize self-care.
- Seek Support: Share your concerns with friends, family, or colleagues. Sometimes, just talking about it can alleviate the burden.
- Practice Mindfulness: Dedicate a few minutes a day to meditation or deep breathing exercises. This can help calm the mind and reduce anxiety.
Conclusion
Keep in mind that the transition after summer, like any vacation period, is a process, and it’s normal to feel a bit anxious. What’s important is being proactive and adopting strategies that allow you and your children to manage this change in a healthy way.
If anxiety persists and significantly affects your daily life or that of your children, don’t hesitate to seek support from a mental health professional. If you’re a Triple-S member, we offer resources to support your mental health, as our commitment is to your overall well-being. We’re here to help you have a positive and peaceful return to your routine.