Shifting focus: Managing School Anxiety with the 3 R’s of Mindfulness: Retreat, Reset, Re-enter
Maybe I am showing my age, but when I was young, the 3 Rs were about Reading, Writing and Arithmetic but times have changed and our kids need more support. Back-to-school season can bring a lot of excitement, but also anxiety! Whether it’s the pressure of a new teacher, social dynamics, or simply adjusting to a new routine, stress is common. Some may argue that we are past the Back-to-School season, but for students with anxiety, some of these worries, and others, are continuing. The 3 Rs of mindfulness: Retreat, Reset, and Re-enter, can help manage this anxiety for both students, parents and teachers.
Retreat
When you feel overwhelmed, know that it is okay to step back. Whether it’s taking a few minutes alone or finding a quiet space, retreating allows you to distance yourself from stress and calm your mind. This is about self-compassion, not avoidance—just giving yourself a moment to breathe.
Reset
After retreating, it’s time to reset. Focus on your breath, check in with how you’re feeling, and ground yourself in the present. Try a simple mindfulness exercise, like taking deep, slow breaths or repeating a calming mantra. Resetting helps clear the mental clutter, so you can face your challenges with a clearer mindset.
Re-enter
Once you’ve regained your sense of calm, it’s time to re-enter. Approach the situation with renewed focus and confidence, knowing you’ve taken steps to manage your anxiety. You don’t have to solve everything at once—re-enter at your own pace, with mindfulness as your guide.
These 3 Rs can help ease the transition back to school or other stressors that may arise in the day to day, offering a structured way to deal with anxiety and approach the year ahead with balance and clarity. Keep it simple, you can do this in 5 minutes!
