This week, after keeping my two children sheltered at home for the last 18 months, I finally sent them back to school amidst an ongoing pandemic. To say I’m feeling overwhelmed would be an understatement. I’m caught between intense worry about their health, relief that they can socialize again, and stress over what the next weeks will bring in terms of potential exposures, quarantines, and all the challenges that come with navigating school during a pandemic.
While I hope that this stress will ease as we adjust, I suspect it won’t simply resolve on its own. I won’t feel truly at ease until my youngest is vaccinated (come on, FDA!). And though I want to believe everything will go smoothly, I know better than to ignore the likelihood of a few scares and logistical hiccups along the way.
As someone who struggles with anxiety—I even have an anxiety disorder—I faced moments where I considered pulling my kids from in-person schooling altogether due to the predicted impact on my mental health. However, I realize that living under a constant cloud of anxiety is not sustainable. So, I’ve decided to take a proactive approach and implement some strategies that I hope will help me maintain my sanity. Here’s what I’ve come up with:
1. Limit News Intake
Over the last 18 months, I’ve become quite the doom-scroller. Given the frightening and unpredictable nature of our times, it’s understandable. However, there’s an overwhelming amount of information out there, much of which can be exaggerated or inaccurate. As scientists and doctors continue to learn about the virus, their caution can sometimes be based on information that later proves unnecessary. I’ve been more discerning about the news I consume, focusing on reliable sources such as the CDC, AAP, and reputable medical professionals. Reducing my time on social media has also helped.
2. Stay Active
I’ve made a point to exercise regularly since my teenage years. It’s crucial for both my physical and mental well-being. During the pandemic, I slipped out of my routine, primarily because walking while wearing a mask became tedious. I soon realized that this decline in physical activity was significantly impacting my mental health. I recently bought an exercise bike, and spending just 30 minutes on it while watching a favorite show has helped clear my mind and ease my pandemic-related anxieties.
3. Practice Meditation
Meditation has been a beneficial practice for years, though I’ve recently taken a break. It can provide immense relief during stressful times. Simply lying down, closing my eyes, and focusing on my breathing can be incredibly grounding. I enjoy using meditation apps like Headspace and Simple Habit, which help me center myself.
4. Seek Therapy
Therapy has been my go-to strategy for managing anxiety. I’ve been in therapy for two decades—initially with an in-person therapist, but now I use online services due to my busy life as a mom. Talking to a professional about my feelings, particularly my worries about my kids returning to school, has been invaluable. My therapist offers non-judgmental support and practical advice on reframing negative thoughts.
5. Consider Medication
For many individuals, therapy alone isn’t sufficient. Anxiety medication can be a helpful tool for managing symptoms. Whether you require long-term medication or something for acute anxiety episodes, consult your doctor to determine what’s best for you. Don’t hesitate to seek medication if you feel it’s necessary—these are unprecedented times, and taking care of your mental health is essential.
6. Connect With Like-Minded Friends
I’m fortunate to have a few friends who truly understand my pandemic-related anxieties. They don’t judge me when I express my worries; instead, we support each other through stressful moments. Sharing news articles that concern us and reassuring one another has been crucial for my sanity during this school year.
7. Communicate with School Staff
Before the school year started, I reached out to my children’s teachers and administrators with numerous questions about safety protocols. I was relieved to discover that our school district is committed to following CDC guidelines regarding masks, ventilation, and social distancing. My concerns were validated when the principal called to address my questions, making me feel heard and supported.
8. Focus on the Controllable
Anxiety often stems from feeling helpless. It’s essential to recognize what is within your control and accept what is not. I focus on sending my kids to school with comfortable and well-fitting masks, providing them with guidance on hygiene and social distancing, and keeping rapid COVID tests handy for any potential exposures.
9. Prepare for Contingencies
It’s wise to anticipate that our children may face exposure at some point this year, requiring quarantines, which could mean a return to remote learning. I’m considering plans for how to manage any required quarantines, including work-from-home arrangements and potential childcare solutions.
While I can’t predict whether these strategies will consistently help, merely acknowledging that I have some control over my anxiety is reassuring. I owe it to myself and my kids to create a manageable and supportive environment this school year. Here’s to a safer, more enjoyable (and somewhat less stressful) school year ahead.
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In summary, navigating the school year during a pandemic brings unique challenges that can amplify stress and anxiety. By implementing these nine strategies—focusing on self-care, maintaining communication, and preparing for the unexpected—you can create a supportive environment for yourself and your children.