By Tamara Fyke
As we move into the third year of pandemic life, one positive outcome has been a growing public awareness of mental health. From social media to morning news programs, conversations about mental well-being have become increasingly common. Mental health shapes how we manage stress, form relationships, and make decisions, and understanding it is essential for overall health. Anxiety is the most common mental health condition in the United States, affecting millions of adults and contributing to widespread emotional and physical strain.
Stress and anxiety are closely linked. Stress is the body’s response to external demands or challenges and can be either beneficial or harmful. Short-term stress, such as the push to practice a musical performance or the physical challenge of exercise, can improve performance and build resilience. In contrast, chronic stress—caused by trauma, prolonged instability, food insecurity, or homelessness—can undermine physical and mental health and lead to persistent anxiety. Common symptoms include excessive worry, agitation, restlessness, fatigue, sleep problems, and panic attacks.
Schools and educational communities are experiencing a relentless cycle of stress. In recent years, many school leaders and administrators have stepped down early, overwhelmed by the combined pressures of pandemic-related disruptions, social tensions, and staffing shortages. Likewise, teachers face mounting stress from shifts between remote and in-person instruction, unpredictable schedules, and compensation that often lags behind other professions. These stressors contribute to burnout and a diminished capacity to meet students’ needs.
Families have also felt the heavy toll of blended work and school life at home. Daily routines were disrupted for many households, increasing financial strain, limiting access to health care, and raising unemployment in some communities. Parents juggling remote work and homeschooling, or coping with reduced childcare options, report higher levels of stress and exhaustion.
Children and adolescents have paid a particularly high price. Increased anxiety, depression, and learning loss have been documented across diverse populations. Lockdowns and disrupted schooling have affected millions of children worldwide, interrupting not only education but also social development and access to supportive services. The long-term consequences for young people’s mental health and learning outcomes remain a central concern for educators, caregivers, and policymakers.
Given these challenges, it is vital that we step out of our own stress cycles and intentionally support one another—especially the children in our care. Creating safe, nurturing environments where young people feel seen, known, valued, and loved is critical. These environments can be at home, at school, in afterschool programs, or during community and faith-based activities. Daily practices that promote social and emotional learning—through stories, conversations, creative expression, and play—help children build resilience and hope.
At the same time, adults must prioritize their own well-being. The familiar airplane analogy applies: put on your own oxygen mask before assisting others. Teachers, caregivers, and community leaders who model self-care are better equipped to provide steady support to children and families.
Practical strategies for managing stress and reducing anxiety can be incorporated into daily routines. Consider these evidence-based habits that support mental and physical health:
- Keep a journal. Writing helps process thoughts and emotions and can clarify priorities.
- Exercise regularly. Daily movement supports mood, sleep, and stress resilience.
- Eat balanced, regular meals. Nutrition influences energy, concentration, and emotional stability.
- Maintain a consistent sleep routine. Aim for seven to eight hours of sleep per night for optimal functioning.
- Limit caffeine. Reducing excessive caffeine can lower nervousness and improve sleep quality.
- Practice positive self-talk. Intentionally choosing hopeful, affirming thoughts supports mental health.
- Spend time with loved ones. Social connection, laughter, and play replenish emotional reserves.
Teach these skills to the children in your care and model them as adults. Small, consistent practices can reduce chronic stress, strengthen emotional regulation, and foster healthier school and family environments. By focusing on both prevention and support—through social and emotional learning, accessible mental health resources, and community partnerships—we can help children and adults recover and thrive.
About the author
Tamara Fyke is an educator and social entrepreneur dedicated to supporting children, families, and urban communities. She is the creator and author of Love In A Big World, which offers mental health, social-emotional learning, and wellness curriculum and content. During quarantine, Tamara launched MusiCity Kids, an online educational program for children ages 6–12 that addresses health, movement, character development, STEAM learning, and more.
This article was originally published by The Learning Counsel, a research institute and news media hub focused on the shift in education toward digital curriculum.