It is helpful to know what things in school cause your anxiety and/or trigger your OCD, so that you can make a plan for them ahead of time. Your caregiver(s), teacher, guidance counselor, and/or therapist might be helpful as you gather this information. 

Common triggers can include:

• Transitions, like beginning the school day or changing classes.
• Unstructured times like recess or lunch.
• Encountering germs during bathroom breaks or when sharing supplies.
• Using chemicals during science labs.
• Taking tests.
• Having to speak up in class.
• Feeling physically sick (dizzy, short of breath, nausea, headache, etc.).
• Being bullied or picked-on by classmates.
• Facing discrimination based on your identity.

Sometimes students are embarrassed by their anxiety/OCD and avoid talking about it for fear of what other people will think. However, it is very important to tell your teacher that you have anxiety/OCD and explain how it relates to school so they can assist you.

Some things teachers might do to help are:

• Changing your seat
• Checking in with you more frequently
• Assigning you a “buddy” for anxious moments
• Helping you stay organized with homework
• Helping break up large assignments into smaller parts
• Helping you get caught up with missed assignments after being absent.  

Write your teacher a note or send an email requesting a meeting to discuss your anxiety so that you have privacy and plenty of time to talk about it.  After this first meeting, have regular check-ins with your teacher to talk about how your anxiety management strategies are going and update them as needed.

When you feel anxious in class, it is helpful to take meaningful breaks. The most effective breather will include distractions that give your brain a rest instead of simply walking around with your worry thoughts. For example, using sudoku or hidden picture puzzles will help turn your attention away from your anxiety and towards another engaging activity, breaking the anxiety thought loop. Meaningful breaks might also include exercise or other movement to help rid your body of anxious energy.  

Negotiate these breaks with your teacher beforehand to determine:

• When you might need a break
• How to signal that you are taking a break
• Where you will go
• How long you will take
• What you will do
• How you will get materials you missed

Mindful breathing techniques are easy to learn, easy to use, and effective ways to combat anxiety in school. Taking deep breaths increases oxygen to your brain and bloodstream and promotes calmness in your body. Also, focusing on breathing patterns helps you to be in the “here and now” instead of spiraling with worry thoughts.

It is best to learn and practice deep breathing ahead of time in order to be well prepared when anxiety strikes.

• One easy deep breathing technique is called Square Breathing.
  • You breathe in for four seconds, then hold your breath for four seconds, then breathe out for four seconds, and then hold your breath for four seconds.
• There are apps to help you learn and use deep breathing exercises (for example, Calm, Breathing Bubbles, Smiling Mind) or you can even use gifs like this to help practice your deep breathing https://media.giphy.com/media/krP2NRkLqnKEg/giphy.gif

Another effective way to break the connection between you and your anxiety in school is by using your five senses to “ground” or connect you to the present moment. Like deep breathing, you can practice this strategy without leaving your classroom and without anyone knowing!

• Use the 5,4,3,2,1 technique:
  • List five things you see;
  • Four things you hear;
  • Three things you smell;
  • Two things you can touch;
  • One thing you can taste.
• Use the A, B, C Around the Room technique: Look around the room and name something that starts with the letter A, the letter B, the letter C, and so on. You can use the A, B, C technique with famous people, countries, and/or animals, too. 

When you are feeling anxious, negative thoughts often flood your mind.  For example, you might think, “I can’t stand this!” “I need to get out of here!” “I’m going to pass out!” or “This is awful!” These thoughts might replay over and over as if in a loop, gaining energy and creating more anxiety.

One way to combat these thoughts is by using positive self-talk. Speaking to yourself in a calm, kind way about the situation will help reduce stress and increase your ability to cope. 

Examples of positive self-talk are:

• “I am not my anxiety!”
• “I will overcome this hard moment like I have before!”
• “Just because I think I can’t handle it doesn’t make it true.”

While self-talk statements can be almost anything, they should be meaningful to you.  When constructing your own list of statements, use your past successes, strengths, or role models for courage and strength, and humor for content.

Write down your list of statements and keep the list with you to read in case it is hard to remember them when your anxiety is high.  Add new statements to the list as you go on!

Some students have belongings that make them feel happy and calm, like a picture of a best friend or pet, a smooth rock, or a pretty ring. You might find it helpful to bring a small item to school to look at or touch when you feel anxious as a way of disconnecting from your anxious thoughts and feelings, and reconnecting with less anxious parts of your life.