Struggles at School
School is a place where teens can cutivate amazing friendships, academic growth, and exciting discoveries. But for teens struggling with anxiety and disordered thoughts, it can also feel like a minefield. Lunchtime becomes a social gauntlet, peers a source of comparison, and gym class a test of self-worth.
If this sounds familiar, you're not alone. Many teens experience anxiety and disordered eating, and school environments can often trigger these issues. But fear not, there are ways to navigate these challenges and reclaim your school experience. Here are some practical strategies to help you or (if you’re a parent reading this) your teen manage anxiety and disordered thoughts:
Lunchtime Loneliness:
Befriend the Lunch Lady: Seriously! The lunch staff are often friendly faces willing to chat and offer a safe space if you need a break from the some of the topics friends are discussing (especially if it’s food or their bodies).
Meet New People: Explore joining a lunchtime club or activity group based on your interests. This is a low-pressure way to connect with like-minded peers.
Embrace "Me Time": Pack a lunch that fuels your body and mind. Use this time to listen to calming music, read a book, or practice mindfulness exercises (more on that later!).
Peer Pressure and Comparison:
Focus on Yourself: Easier said than done, but true. Set personal goals and celebrate your own achievements, big or small.
Challenge Negative Thoughts: When you find yourself comparing, challenge those thoughts! Are they realistic? Are you focusing on someone else's strengths while overlooking your own?
Practice Gratitude: Take a few minutes each day to appreciate the positive aspects of your life and who you are.
Gym Class Jitters:
Focus on Fitness, Not Perfection: Gym class is about overall well-being, not achieving Olympic-level skills. Breathe, move your body, and celebrate small victories.
Talk to Your Teacher: Share your feelings and ask for modifications if needed (alternative exercises, extra explanation time). Most teachers are understanding and supportive, and if they aren’t, let administration know.
Dress for Success: Bring clothes to change into that help you feel confident and comfortable after P.E. time. Feeling good about your attire can boost your confidence overall.
Practice Mindfulness:
Mindfulness is all about being present in the moment. It can be a powerful tool for managing anxiety and negative thoughts. Here are a couple of quick exercises you can try:
Deep Breathing: Take slow, deep breaths through your nose and exhale slowly through your mouth. Focus on the sensation of your breath moving in and out.
5 Senses Grounding: Take a minute to look around your environment and identify five things you can see, four things you can touch, three things you can smell, two things you can hear, and one thing you can taste.
Name & Acknowledge Your Feelings: Say or think to yourself, “I notice that I’m feeling ______ in my body” and fill in the blank. See if you can also determine how you are feeling in your mind.
Remember: You don't have to go through this alone. Talk to a trusted adult, counselor, or therapist about what you're experiencing. They can provide additional support and guidance on your journey to manage anxiety and disordered thoughts.
By implementing these strategies and seeking help when needed, you can turn your school experience into a place of growth, connection, and empowerment!
Available Resources:
Monte Nido Eating Disorder Centers: https://www.montenido.com/
National Alliance on Mental Illness (NAMI): https://www.nami.org/
SAMHSA National Helpline: 1-800-662-HELP (4357)
The Jed Foundation: https://jedfoundation.org/
The Trevor Project: https://www.thetrevorproject.org/