Navigating mental health and school: Expert advice from Crisis Text Line
Your questions answered by real mental health professionals
Our Ask a Therapist series gets answers to your questions about mental health from real therapists. Today we’re partnering with the clinical team at Crisis Text Line to get your questions answered.
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“My anxiety has gotten so bad lately that I feel like I can’t focus during class. I feel like I can’t think or concentrate. How can I make it through the day when I’m struggling like this?”
Anxiety, especially in school, can make tasks feel impossible. It can surface when we face a challenge, pressure, or just when we have a lot on our mind – so, it is no wonder that when facing anxiety, it can make school especially hard. The first step can be finding out what is triggering your anxiety. In school, it can be stress, pressure, lack of support, or the accumulation of exams and homework. This is often the hardest part, but once you know what is causing the increase in your anxiety, you can create a plan to help you cope.
To manage anxiety throughout the day, try deep breathing exercises, take short breaks for relaxation, focus on the present moment, engage in physical activity, seek support from friends or professionals, and practice self-compassion. Remember that it's okay to struggle with anxiety, and you're not alone. By implementing these strategies, you can better manage your anxiety and navigate through challenging moments in school with greater ease.
“My mom has really high expectations for me in school. Even when I try my best, I feel like I’m letting her down. What are some ways I can talk to her about the pressure I’m feeling from her?”
Talking to your mom about high expectations can be really scary, but you deserve to feel heard. Remember, it's okay to ask for help and support when you're feeling overwhelmed. By approaching the conversation with empathy, honesty, and a willingness to listen, you can work together with your mom to find solutions that alleviate the pressure you're feeling.
First, find a time when both of you are calm and relaxed, like a quiet moment at home, over lunch, or even a peaceful walk together. It’s important to start the conversation by expressing your feelings honestly. You can use "I" statements to communicate how you're feeling. For example, you could say: "Mom, I've been feeling really stressed with school and I feel pressure from you.” To help your mom understand, it’s helpful to have some examples of when you have felt overwhelmed by her expectations. You can let your mom know that you understand that she wants the best for you and that her expectations come from a place of love and it’s important to listen to her perspective too. Let her know what type of support that would be most helpful from her. This can be brainstorming on solutions to alleviate the pressure you feel. Some ideas could be setting new academic goals you agree with, finding a balance between school and self-care, or seeking support from a trusted teacher or counselor.
Remember, it can take some time to adjust to new expectations and adjustments may be needed but talking to her honestly is the first and a very brave step to get the support you deserve.
“I have a friend who attempted suicide a few months ago. Everyone in school knows what happened and coming back to school has been really hard for them. How can I support them right now?”
You are an amazing friend, and I know navigating the landscape of support when your friend is going through something so difficult can feel overwhelming. Sometimes, the most powerful form of support is simply being there to listen. Let your friend know that you're available to talk whenever they need someone to confide in. Create a safe space where they can express their feelings without fear of judgment or criticism. Validations, like letting them know that it's okay to feel overwhelmed, scared, or uncertain, shows them that you're there to support. Remember, recovery takes time, and your friend may have good days and bad days. Be patient, supportive, and understanding as they navigate their journey toward healing.
Taking the time to educate yourself about suicide prevention and mental health awareness can be helpful to equip yourself with knowledge so that you can be an informed ally in their recovery journey. Additionally, Crisis Text Line is a free, confidential, non-judgmental 24/7 mental health support service that you can share with them and you can utilize the service for yourself as well. Lastly, supporting a friend who has experienced a suicide attempt can be emotionally challenging. Make sure to prioritize your own self-care and seek support from trusted adults or friends if you're feeling overwhelmed. Remember that you cannot pour from an empty cup, so taking care of yourself helps you take care of others, you matter too.
“My parents and everyone around me worry a lot about my future because I haven’t been doing great in school. How am I supposed to feel motivated for my future when the world feels kind of bleak?”
It sounds like you have a lot on your shoulders right now, and the pressure from your parents isn’t doing anything to lighten the load. It’s completely understandable to feel unmotivated about the future when you are struggling with a bleak present. It might be helpful to sit down and think about what is going on to cause everything to feel this way. Is it one particular thing? Is it a combination of a couple of things? Pinpointing what is weighing so heavily on you can be a great first step in working towards addressing this concern and making change. You can explore these feelings in a way that makes the most sense for you. If you have someone in your life that you trust, see if you can find time to sit and chat with them about it to get some clarity. If you feel like processing alone is more your speed, consider journaling or using a self-reflective tool to really examine your feelings.
While doing this might not fix things right away, it is a good first step in gaining a deeper understanding of where this feeling of ‘bleakness’ is coming from. I also wonder if you’d be able to share how you feel with your parents. I know it may not be easy, but it sounds like they have an idea that something isn’t quite right. Perhaps they can be a great support system to have when figuring out what to do next. Crisis Text Line is also a great resource if none of these options seem doable. You can reach out to us 24/7 and anonymously talk to a live volunteer counselor about what you’ve been experiencing, and even begin to brainstorm next steps.
“I’m getting bullied by people at school. I feel so insecure about myself, and I really don’t want to go to school anymore. What do I do?”
Being bullied in school can have a huge impact on your self-esteem and your day-to-day life, so it makes complete sense that you would want to avoid the place where you don’t feel the best. School is supposed to be a space for you to feel safe and grow, and I want you to know that this is not your fault and that you deserve kindness from your peers.
While it can feel isolating, you are not alone and help is out there. Is there a trusted adult in your life that you can share this with? A favorite teacher, school security guard, or even a guidance counselor can be a really great “safe” person to confide in about what you’ve been experiencing. Even if you’ve never talked to a school counselor before, remember, they are here for you and want to help. Also, if you feel comfortable telling a parent or caregiver about your experience, that is a great option as well. You shouldn’t go through this alone and talking to a trusted adult can begin the process of stopping this bullying so that you can get back to learning and having a positive school experience. If you need someone to talk to confidentially you can also reach out to our live counselors by texting IDM to 741741.
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It's crucial for students to seek support from teachers, counselors, and trusted peers. Through perseverance, self-advocacy, and a supportive community, students can navigate the complexities of school life and emerge stronger, with the mental health resources they need. Remember, at Crisis Text Line, we’re here to support you. If you or a loved one ever need free, confidential and nonjudgmental support - we are available in English and Spanish, 24/7. Text IDM to 741741 to reach a live volunteer Crisis Counselor. Or if you are interested in making a difference in someone’s life, join our volunteer community today!
Content is for informational purposes only and is not meant to serve as medical advice or to replace consultation with your physician or mental health professional.