Embracing Mental Resilience for Back-to-School

Every runner knows that preparing for a sprint differs from training for a marathon; without the right mindset, you're setting yourself up for failure. The same applies to school—starting a new year requires the proper attitude and early preparation to do well.

A few key behaviors can make a real difference for students of any age.

Visualize Your Future Self

Since you’ll be on this journey for many months, there’s a natural sense of disconnect between who you are now and who you want to be at the end of the year. Take some time now to think about that future version of you, and consider the steps needed to bridge the gap with the knowledge and experience you'll gain along the way. 

You might try writing a letter to that future self, expressing your hopes and concerns for the school year. Talk about what you would like to achieve, and the specific steps you'll take to get there. Then when things inevitably get tough later on, you can pull that letter out and get a pep talk from your younger self.

Hack Your Senses

Your senses are how you interface with the world, and what you perceive can have a positive or negative impact on your mental state -- even if you don’t consciously realize it. Simple sights and smells you choose are one way to keep yourself centered and in control. 

You can carry visual reminders nearly everywhere you go. Those ever-present water bottles not only keep your body hydrated, but the stickers so often adorning them can also help you build mental resilience. Choose a few stickers that remind you of positive experiences and put you in a good mood. 

It's not just sight, either. Smells are powerful triggers for memories and mood. You can carry your favorite scent with you or have something in your study space that calms and comforts you, from fresh flowers to essential oils or even your favorite food.

Clean Environment, Clutter-Free Headspace

Feeling truly at ease is nearly impossible when our surroundings are too busy or cluttered. Whether or not you believe in the spiritual qualities of feng shui, there is a connection between you and your environment that can be harnessed to help you succeed. One way to get yourself in the right mental space is to ensure that at least your study space is clean. When you’re doing homework or studying for a test, everything in your line of sight should be orderly to minimize anxious feelings and enhance your sense of focus.

Once the clutter is cleared, you can add positive objects to your environment, such as plants, photos that evoke happy memories, or motivational images. 

Unplug (from social media)

It can be challenging to reset ourselves mentally, especially when we spend all day looking at one or more screens. Even if we consciously try to avoid negativity in the media we consume, the overwhelming amount of stimulation can leave us feeling on edge and make it nearly impossible to concentrate.  

To deep-clean your brain, you might try a guided meditation app that allows you to fully relax in a place you are the most comfortable. Even 10 minutes a day can make a difference in helping you develop a sense of peace. If formal meditation isn’t for you, you could try going for a walk in nature or journaling. Soluna’s “Free Write” module helps users clarify thoughts and feelings and make sense of emotions and reduce stress by journaling. With Soluna’s Noise Cleanse module, users can access different sound frequencies that activate different parts of the brain to calm internal chatter. Anything that helps you connect with your internal self can be beneficial.

A new school year brings a fresh start and opportunities to continue growing as a person, but it’s easy to get burned out quickly and struggle to make it through all those long months. But if you get into the right habits early, you can maintain your academic momentum while preserving your mental health, and cross the finish line with a real sense of accomplishment.

Micro Tips for Macro Changes

There are some small, daily tasks you can do to ensure a smooth start. 

• Get organized - get into a routine and plan for the day (or week) ahead.

• Get fresh air - when and where it works for you - whether going for a morning walk or meeting friends for smoothies.

• Avoid procrastination - Opt for short bursts of work so you’re not overwhelmed. 

• Journal - Use Soluna’s journaling prompt for a digital option or grab your notebook.

Implementing these small strategies can have a profound impact on your first day back at school and your last final of the year. And remember, you don’t have to do this alone. Reach out for support when (or better yet – before) things get overwhelming. 

At Soluna, our purpose is to build mentally healthier populations, leaving no one behind. Our effective digital support includes a robust self-directed learning center that helps young people hone boundary-setting skills and the ability to connect with coaches 1:1.

If you're 13-25 years old and live in California, you can access free digital mental health support through Soluna here.