Back to School Stress is Here Again

Paul D. Dalton, MS, LPCC, LCADC • May 20, 2019

Let Us Help You Manage Back to School Stress!

We all know when it is that time of year again, right? School stress gets us all. Heading back to school has it’s ups and downs, but certainly produces back to school stress. Stress management skills are needed once again. It seems summer has just slipped away, and now relationships in many areas of our life are going to be put to the test from the early morning light right up to that last waking moment late at night.

Every year around this time our counseling professionals get many calls from families in crisis, marriages in need of counseling, and relationships that need therapy. If you know you need help now, please call us today at 859-338-0466 or Contact Us now. We love to help.

What causes all this stress?

Shorter Days-Fall is coming, and our bodies begin to feel it. This year, we have had unseasonably cool weather early. Our bodies react as if fall is already here. That means increased eating, sleeping, and more effort to stay awake, keep energy, and be productive.

Mandated Structure-School and work collide. Children and adults are quickly changing routines, wake and sleep times, school homework, after school activities, and many other conflicts of schedule, wants, needs, and energy. School requires more mental energy from all of us.

Change in Sleep Patterns and Circadian Rhythms affect us all. Back to school stress comes from not getting enough rest, but also from changes in how our bodies respond to climate, stress demands, wake up times, and many other factors.

Limited Resources with maximum demands sounds like a setup for too much family stress, right? It can be, but don’t let it. Here are a few tips to lower your stress as a unit and to maximize your potential to enjoy your family life and the people you love.

1. Stick to regular schedules regarding bedtimes and wake up times prior to school starting. Start the schedule at least a week ahead so everyone is used to the new times. The elements of the new schedule will still be new and take some adjustment, but everyone won’t be nearly as tired and cranky.

2. Keep the same wake up times on the weekend. Everyone wants to stay up later and enjoy more of the day, but if you sleep in on the weekend, chances are getting up on Monday will not produce your best results. Kids do better when they wake up at the same time. They might get a little less sleep, but they will wake up on time come Monday morning.

3. Skip the more caffeine problem. It will cause your sleep patterns problems, encouraging you to drink more and more, only to let you down later. Caffeine leads to anxiety, grouchiness, and dependence. Better to get moving, exercising 3-5 times a week for at least 40 minutes each time. When you feel tired, get going. It works quickly and does not produce the negative effects of caffeine.

4. One of the most important factors is to make commitments to activities, sports, work, social outlets, or plans than you can reasonably do while maintaining a balance in your family’s lives. Overdoing it is the number one reason people get stressed. Think your plans through, take your time, say no more, and give your family a chance to rest and enjoy down time.

5. Schedule time for married or relationship time in your life. Intimacy requires calm, private, uninterrupted time with people you love. Getting one on one with that person is the ultimate relationship builder, stress reducer, and family enhancer. You have a baseball schedule, school and work schedules, and appointments at the Dr., vet, and auto shop, right? Please, schedule time for love and intimacy. It pays off!

Our office provides family counseling and therapy and marriage counseling and therapy. We provide counseling for children and adolescents. Our professionals care. If you need help, please call us 859-338-0466 or Contact Us today.

At our office, we wish you the best of luck with the return to school this year. Most of us are right there in it with you! Thank you for visiting our website.

Here are some helpful links to assist you in managing stress and specifically helping with back to school stress.

http://www.schoolfamily.com/school-family-articles/article/10799-ease-back-to-school-stress

https://www.huffpost.com/entry/moms-hilarious-comics-sum-up-back-to-school-season_n_5b800997e4b072951512480b

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Substance use is a growing health concern. 47.7 million Americans reported the use of illegal substances according to a study conducted in 2023 by The National Center for Drug Abuse Statistics. A Substance Use Disorder (SUD), defined by The American Psychiatric Association, is ‘a complex condition in which there is uncontrolled use of a substance despite harmful consequences.’ The American Psychiatric Association recognizes that someone who has a SUD has an intense urge to engage in any of the listed substances - alcohol, tobacco, or psychoactive substances that impact daily functioning, interpersonal relationships, and overall health. Another term well known for SUD is addiction. There is no single cause for a SUD but rather, a combination of factors can contribute to its development. Self-medication, genetics, peer pressure, curiosity, performance enhancement, and medical use turned misuse can all lead to someone engaging in problem use with substances and even addiction. Another study conducted in 2023 by the Substance Abuse and Mental Health Services Administration, showed that 70% of people who sought out treatment for substance abuse/misuse reported improvements to their overall health and functioning within the first year of treatment. There are several available options for treatment, including outpatient care, intensive outpatient care, and in-patient care treatment. It is also important to have a collaborative approach when it comes to treatment for a SUD to have the best outcome, which can include medication management, individual therapy, group therapy, peer support, AA/NA meetings, sponsor, and a healthy support system within interpersonal relationships. It's important to remember that addiction is not a moral failing, it's a complex medical condition that can affect anyone. Compassion, understanding, and proper treatment are essential to recovery and can lead to successful outcomes. Some treatment modalities that have shown success in therapy when treating SUD include Cognitive Behavioral Therapy (CBT), Contingency Management (CM), Motivational Enhancement Therapy (MET) and Motivational Interviewing (MI), as well as a facilitated 12 step program and a trauma focused lens. Whether you're concerned about your own substance use or worried about a loved one, help is available and healing is possible! Call our office at 859.338.0466 to schedule an appointment to work with one of our providers to start your healing journey to recovery. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years! Articles and Resources: https://drugabusestatistics.org/ https://www.psychiatry.org/patients-families/addiction-substance-use-disorders/what-is-a-substance-use-disorder https://pmc.ncbi.nlm.nih.gov/articles/PMC6175215/ https://www.pyramid-healthcare.com/blog/2019/02/12/self-medication-and-addiction/ https://americanaddictioncenters.org/therapy-treatment