6 tips for a stressless back to school

After the slower pace of summer, going back to school can feel overwhelming. Suddenly, you’re juggling childcare, transportation, multiple schedules, lesson planning and more.

It’s a lot to manage.

Fortunately, you can take steps now to protect your mental health before the school year is in full swing. Just as vaccines help your body resist illnesses, these six proactive habits can boost your mental resilience.

Fuel your body and your mood

Nutrient-rich foods help regulate brain chemicals like serotonin and dopamine, which affect how you feel day to day. Eating the right foods can help you feel happier, more optimistic and better able to handle the day ahead.

Ideas:

• Create a list of go-to healthy meals and snacks to simplify planning.

• Keep it simple — don’t let meal prep become another stressor.

• Add nutrient-dense foods to your list to get more bang for your buck.

Make movement a daily habit

Exercise helps more than your physical health. It also reduces stress hormones and boosts feel-good brain chemicals like serotonin and dopamine. Movement helps clear your head, improve sleep and ease tension.

Ideas:

• Take a walk before or after work. (And join the Heart & Sole Walk Club to connect with other MNPS employees who meet monthly at a Nashville-area park for a group walk).

• Go straight to the gym after work.

• Spend part of your lunch break walking.

Create a restful bedtime routine

The American College of Lifestyle Medicine says worrying about getting enough sleep can actually lead to getting less of it by raising stress levels. Instead of counting hours of sleep, create a bedtime routine that supports rest.

Ideas:

• Start winding down 30-60 minutes before bedtime.

• Turn off screens at least 30 minutes before sleeping.

• Do something calming like reading, journaling or meditating.

Take a daily mental health break

Take a few minutes each day to simply pause, breathe deeply or practice mindfulness. These small acts train your nervous system to return to a calm state, which helps you stay grounded when stressful situations arise.

Ideas:

• Schedule a daily moment of calm (e.g., before your first class or during lunch).

• Try deep breathing, sitting quietly or doing a body scan.

• Get two for one and move your body while you’re resetting.

Stay connected

Supportive relationships can improve your ability to manage stress, anxiety and depression. Social interactions can lower levels of the stress hormone cortisol and increase levels of serotonin, called the “feel good” hormone.  

Ideas:

• Walk with a colleague during the day — and don’t talk about work.

• Schedule a standing coffee or lunch date with a friend or family member.

• Be deliberate about putting your phone away and being present with family .

Start a gratitude practice

Practicing gratitude can shift your mindset. Every small act of gratitude helps train your brain to focus on the positive, which builds coping mechanisms for times that are stressful.

Ideas:

• Start or end each day by jotting down one or two things you’re grateful for.

• Let other people know how grateful you are for them.

• Pay attention to the little moments that bring you joy.

MNPS offers a variety of benefits and resources to support your mental health. A great place to start is your Mental Health Resource Guide. Most of these resources are available to you at no cost.