From Overwhelmed to In Control: Emotional Strategies for the First Month of School”

 

 

The first month of school can be a rollercoaster of emotions — excitement, nervous energy, and, for many, a creeping sense of overwhelm. Whether you’re a student navigating new classes, a parent juggling schedules, or a teacher balancing lesson plans with relationship-building, the early weeks set the tone for the year. By applying emotional dexterity skills, you can shift from chaos to control and create a smoother, more enjoyable school experience. 

1. Recognize the Emotional Transition Period

Big transitions trigger emotional turbulence. The brain thrives on predictability, and the start of school disrupts that rhythm. Acknowledge that it’s normal to feel unsettled — this awareness helps reduce stress.

Action Tip: Each evening, name one positive moment from the day. This keeps the mind anchored in gratitude rather than overwhelm. 

2. Manage Stress with the IRRA Method

From Beyond Emotional Intelligence, the IRRA method — Identify, Recognize, Respond, Anticipate — helps you stay ahead of stressors.

  • Identify your feelings in real time.
  • Recognize patterns (e.g., you always feel anxious before first-period math).
  • Respond with emotional creators like music, mindfulness, or a quick walk.
  • Anticipate by prepping mentally and physically before the trigger event.

3. Reframe “Setbacks” as Feedback

The first month often brings challenges — missed homework, awkward social moments, or unexpected changes. Instead of labeling them as failures, treat them as opportunities to adjust. 

Mindset Shift: Replace “I messed up” with “I learned something valuable today.” 

4. Simplify and Prioritize

Overload often comes from trying to do too much too soon. Focus on what truly matters for the first month: building routines, strengthening relationships, and keeping stress manageable. 

Practical Move: Choose your “Top 3” daily priorities and let go of the rest for now. 

5. Celebrate Small Wins

Momentum builds through small, consistent victories — completing a reading assignment, making a new friend, or staying calm during a stressful moment. 

Micro-Celebrations: High-five yourself, share the win with someone, or treat yourself to something small but meaningful. 

Conclusion:
The first month of school doesn’t have to be a blur of exhaustion and stress. By using emotional dexterity, you can approach each day with clarity, adaptability, and confidence — setting the stage for a year where growth and joy outweigh the chaos. 

About the Author

Dr. Drew Gold is an Associate Professor of Management at Saint Leo University and an Adjunct Associate Professor at the University of North Carolina.  His areas of expertise include technology and innovation management, research methods and statistics, strategic management, and personal and professional development.  He has spent over a decade developing his concept of Emotional Dexterity, which is reflected in his book “Beyond Emotional Intelligence: Never Have Another Bad Day!” 

Dr. Gold is married and lives with his wife and two crazy cats in Tampa, Florida. He loves to travel and is a master scuba diver trainer and loves college sports, especially his Ohio State Buckeyes!  O-H- 

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