Returning to school every Monday can be a major source of concern, especially if you have to take an important exam or if you are having difficulty with other students. There are, however, things you can do to relax and unwind on Sunday evening. It is essential to be well prepared to make sure everything goes smoothly and to put yourself in a good frame of mind to improve your perspective on the week ahead.
Part 1 of 2: Getting ready for school to reduce your worries
Step 1. Prepare early and prepare well
Much of what creates stress about Monday at school comes from a lack of preparation to have everything you need on time. To get rid of your worries of unpreparedness, do as much as possible on Sunday night. By taking action, you will relax, sleep better, and feel more confident when Monday rolls around.
- Check your bag to make sure you have everything you need in it, and pay close attention to any finished homework you have to hand in.
- Prepare a healthy breakfast that you can just take out of the fridge in the morning.
- Turn on your alarm and make sure the batteries are charged. This way, you won't have to worry about waking up on time.
- Also choose your clothes so you don't have to make that decision on Monday morning.
Step 2. Discuss it
If you have friends you can chat with on the phone, or family members in nearby rooms, remember that you can turn to them to talk to them about your concerns. Even if you aren't worried about anything in particular, this discussion will be a great way to relieve your anxiety. Tell someone you trust how you feel, and enjoy the reassurance that someone you love and listen to is supporting you.
Step 3. Learn to really relax
You might think it's easy to relax, but the truth is, there are a lot of things you do to relax that don't work well, such as watching TV or spending time on the computer. Try a relaxation technique that will become your best ally against Monday worries. For example, try deep breathing, tai chi and yoga to relax your mind and body.
For example, deep breathing relaxes an important nerve in the brain that communicates to the rest of the body to calm down and relax
Step 4. Take a bath
A soothing bath is a great way to calm down and forget about the agonizing anticipation of the next day. If you take a bath with Epsom salt or essential oils (such as lavender, chamomile, or jasmine), use them to increase the soothing effect of the bath. Try to let tomorrow's worries dissolve in the bathwater.
However, if you keep thinking about school, use the bath as a place to remember all the reasons that make school a better place than you think
Step 5. Sleep well
If you don't get enough sleep, you will feel tired and irritable the next day, and so if you sleep too much. Try to get between eight and nine hours of sleep, giving yourself an hour of beating at bedtime. If you have trouble sleeping, don't give up and go to the computer or do something else. Give yourself time to fall asleep, and be sure to breathe long, deep breaths as you drift into the dream world.
Step 6. Eat an energetic breakfast
A good breakfast will make you more alert, more active and more focused. Whatever the cause of your worries, a full breakfast (with fruit, protein, dairy and cereals) will make you better able to cope with the difficulties of school. Breakfast also kicks off your metabolism and helps you make better food choices for the rest of the day. Adding nutrients in the morning also helps boost your self-confidence.
Step 7. Keep a school to-do list and review it
Don't show up to school and don't be surprised at things you have been asked to do. If you go to class without knowing there was homework to do, school will continue to be a place you fear. Make a list of the things you need to do the night before. This way you can rest better on Sunday knowing that you haven't forgotten anything to do.
- If you don't have a calendar or agenda, get one. You can mark important dates, all your exams, partials and other important dates there so that you can remember them.
- You can use your to-do list to calculate how much time you have left on extra-curricular activities. This will help you divide your time between homework and your other activities. If your calendar is full of things to do for the next week, you should decline other activities.
Step 8. Relieve your anxiety about exams
If you're scared of Monday because of a test, prepare for it by knowing how to control your anxiety. The following tips will help you feel more confident once you know what the exam is about.
- Chat with your teacher about the type of questions that will be asked during the exam, don't be surprised. It might disconnect your mind.
- Remember that you can take the exam in any order you want based on what you remember first. Do not try to force yourself to follow a certain order given by the page.
- Complete your reviews on Saturday, and use Sunday or Monday mornings as a quick glance at your notes for up to ten minutes. Avoid revising too close to the exam to give you distance from the subject. You will be surprised how useful this is!
Step 9. Talk to your teachers
If you're worried about going to school because of the difficulty of a class or because you feel frustrated that you can't keep up, discuss it with your teachers. It is important to get help as soon as possible, because as the lessons progress, you will fall even further behind. Everyone has a hard time in one class or another, so you shouldn't feel embarrassed to ask for help when you realize you need it.
Make it easier for your teacher by giving your lesson your full attention. It's not always easy to do, but by concentrating and listening as much as possible you can actually make a lesson more interesting
Step 10. Deal with signs of anxiety
Sometimes worrying about school isn't easy to take away, and it could be a sign that you need the help of someone trained to help you manage your anxiety. Talk to your parents if you have any of the signs below, and be especially careful if you have to join a new school or class. These kinds of transitions can cause you to develop more serious symptoms of anxiety, such as the following:
- refusal to leave the house
- physical symptoms like headache, stomach pain, nausea, or diarrhea
- anxiety about being separated from your parents
Part 2 of 2: Changing Your Attitude to Boost Your Confidence
Step 1. Accept the school
Even though it may seem difficult, realize that you are going to have to go to school, at least for now. You have to go through the school box, no one escapes it and it can seem like a horrible punishment to you. The positive thing however is that school is not permanent and once you are done you will be able to see that it is a positive time in your life.
- If you have negative thoughts about school, like it's horrible or you don't want to go, remember that there are good sides to going that you see. sometimes.
- For example, you might say to yourself, “Come on, it's not that bad, at least at school I can see my friends! "
- You can also try to see school as a challenge. Your worries do not come out of nowhere. After all, school is truly a challenge and seeing it as such will help you find the strength and courage to overcome it.
Step 2. Make a list of positive things
So that you can boost your self-confidence and be able to really do well in school, take the time to think about things that you love about yourself. Write down any qualities and character traits that you like, such as your eyes or your sense of humor. Keep thinking about positive things by adding your academic qualities, such as your good grades in biology or your impeccable dictations. Then add all of your accomplishments to the list, including your talents, things you've done for others, and important compliments you've received.
Keep this list with you, as it is a valuable resource. When you start to feel worried or you're not sure why, read the list to remember that you can do well in school
Step 3. Prepare to meet the other students
Chances are, when you go to school, you are going to be in contact with people you love and others you don't. If you are worried about the discomfort you might feel around other students, prepare a strategy that meets your needs. For example, if you are rather shy, be prepared to avoid talking or passing people who put you down. If you're an extrovert, make sure you hang out with friends who let you avoid people you can't stand.
- Just be sure to do what you can to avoid the point of no return where you get so frustrated and angry with someone that you start to pick on them, verbally or physically.
- As a general rule, it's best to be polite and kind. Even if you don't feel like the other person deserves it, do what you can to make sure the day ends smoothly.
- However, if a person or group threatens your safety or your reputation, you could be the victim of harassment. In this case, you need to talk to a school official to get the situation under control.
Step 4. Write yourself notes
A few words of encouragement will make you feel more supportive. Write yourself a fun note in the morning that will make you laugh and remind you not to worry too much about school. Make sure the message on the note is positive, don't write “don't worry”, instead write something unrelated to your concerns.
- The more personal the score, the better. Write a personal little joke or a reference to something funny you've seen or done recently.
- Change notes regularly so that they do not lose their effect.
Step 5. Get involved in extracurricular activities
To make school seem a little more fun, you need to get involved in activities that you enjoy. You may like to draw or change, but these are things you do outside of school. By getting involved in a club or class that allows you to do whatever you want, you can begin to associate school with having a good time. Instead of worrying about your exams, homework, and the like, focus on having fun at the theater club or during the art class you just joined.
Step 6. Set goals for the school
Spend time thinking about your future to prepare school goals. You might not have another life after school, but you might be able to motivate yourself by thinking about what you want to do after school. You will make your Sunday more meaningful if you use it for goal setting and maybe even a little bit of excitement. However, set realistic goals for yourself. Aim high, but don't have your eyes bigger than your stomach.
- For example, if you are already good at math, set a goal of having a 20/20 by the end of the semester.
- Also prepare sub-goals to make you feel like you're accomplishing something in the short term. Every time you pass an exam or assignment, reward yourself for getting closer to your main goal.