{"id":96847,"date":"2025-08-07T13:43:36","date_gmt":"2025-08-07T17:43:36","guid":{"rendered":"https:\/\/newsroom.carleton.ca\/?post_type=cu_story&#038;p=96847"},"modified":"2025-08-19T09:36:57","modified_gmt":"2025-08-19T13:36:57","slug":"back-to-school-stress-books","status":"publish","type":"cu_story","link":"https:\/\/carleton.ca\/news\/story\/back-to-school-stress-books\/","title":{"rendered":"Back-to-School Transitions Can Trigger Stress and Anxiety \u2014 These 5 Books Can Help"},"content":{"rendered":"\n<section class=\"w-screen px-6 cu-section cu-section--white ml-offset-center md:px-8 lg:px-14\">\n    <div class=\"space-y-6 cu-max-w-child-max  md:space-y-10 cu-prose-first-last\">\n\n        \n                    \n                    \n            \n    <div class=\"cu-wideimage relative flex items-center justify-center mx-auto px-8 overflow-hidden md:px-16 rounded-xl not-prose  my-6 md:my-12 first:mt-0 bg-opacity-50 bg-cover bg-cu-black-50 pt-24 pb-32 md:pt-28 md:pb-44 lg:pt-36 lg:pb-60 xl:pt-48 xl:pb-72\" style=\"background-image: url(https:\/\/carleton.ca\/news\/wp-content\/uploads\/sites\/162\/reading-relaxing-1200x900-1b.jpg); background-position: 50% 50%;\">\n\n                    <div class=\"absolute top-0 w-full h-screen\" style=\"background-color:rgba(0,0,0,0.600);\"><\/div>\n        \n        <div class=\"relative z-[2] max-w-4xl w-full flex flex-col items-center gap-2 cu-wideimage-image cu-zero-first-last\">\n            <header class=\"mx-auto mb-6 text-center text-white cu-pageheader cu-component-updated cu-pageheader--center md:mb-12\">\n\n                                    <h1 class=\"cu-prose-first-last font-semibold mb-2 text-3xl md:text-4xl lg:text-5xl lg:leading-[3.5rem] cu-pageheader--center text-center mx-auto after:left-px\">\n                        Back-to-School Transitions Can Trigger Stress and Anxiety \u2014 These 5 Books Can Help\n                    <\/h1>\n                \n                            <\/header>\n        <\/div>\n\n                    <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"absolute bottom-0 w-full z-[1]\" fill=\"none\" viewbox=\"0 0 1280 312\">\n                <path fill=\"#fff\" d=\"M26.412 315.608c-.602-.268-6.655-2.412-13.524-4.769a1943.84 1943.84 0 0 1-14.682-5.144l-2.276-.858v-5.358c0-4.876.086-5.358.773-5.09 1.674.643 21.38 5.84 34.646 9.109 14.682 3.59 28.935 6.858 45.936 10.449l9.874 2.089H57.322c-16.4 0-30.31-.16-30.91-.428ZM460.019 315.233c42.974-10.074 75.602-19.88 132.443-39.867 76.16-26.791 152.063-57.709 222.385-90.663 16.7-7.823 21.336-10.074 44.262-21.273 85.004-41.688 134.719-64.193 195.291-88.413 66.55-26.577 145.2-53.584 194.27-66.765C1258.5 5.626 1281.34 0 1282.24 0c.17 0 .34 27.596.34 61.3v61.299l-2.23.375c-84.7 13.718-165.93 35.955-310.736 84.931-46.494 15.753-65.427 22.076-96.166 32.15-9.102 3-24.814 8.198-34.989 11.574-107.543 35.954-153.008 50.422-196.626 62.639l-6.74 1.876-89.126-.054c-78.135-.054-88.782-.161-85.948-.857ZM729.628 312.875c33.229-10.985 69.248-23.523 127.506-44.207 118.705-42.223 164.596-57.709 217.446-73.302 2.62-.75 8.29-2.465 12.67-3.751 56.19-16.772 126.94-33.597 184.17-43.671 5.07-.91 9.66-1.768 10.22-1.875l.94-.161v170.236l-281.28-.054H719.968l9.66-3.215ZM246.864 313.411c-65.041-2.251-143.047-12.11-208.432-26.256-18.375-3.965-41.73-9.538-42.202-10.074-.171-.214-.257-21.38-.214-47.046l.129-46.618 6.654 3.697c57.313 32.043 118.491 56.531 197.699 79.143 40.313 11.521 83.459 18.058 138.669 21.059 15.584.857 65.685.857 81.14 0 33.744-1.876 61.306-4.93 88.396-9.806 6.396-1.126 11.634-1.983 11.722-1.929.255.375-20.48 7.769-30.999 11.038-28.592 8.948-59.288 15.646-91.873 20.147-26.36 3.59-50.015 5.627-78.35 6.698-15.584.59-55.209.59-72.339-.053Z\"><\/path>\n                <path fill=\"#fff\" d=\"M-3.066 295.067 32.06 304.1v9.033H-3.066v-18.066Z\"><\/path>\n            <\/svg>\n            <\/div>\n\n    \n\n    <\/div>\n<\/section>\n\n<p>This article is <a href=\"https:\/\/theconversation.com\/back-to-school-transitions-can-trigger-stress-and-anxiety-these-5-books-can-help-261042\" target=\"_blank\" rel=\"noopener noreferrer\">republished<\/a> from The Conversation under a Creative Commons licence. All photos provided by <a href=\"https:\/\/theconversation.com\" target=\"_blank\" rel=\"noopener noreferrer\">The Conversation<\/a> from various sources.<\/p>\n\n\n\n<p><a href=\"https:\/\/carleton.ca\/psychology\/people\/joanna-pozzulo\/\" target=\"_blank\" rel=\"noopener noreferrer\">Joanna Pozzulo<\/a> is a Chancellor&#8217;s Professor and professor of psychology at Carleton University.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<p><iframe loading=\"lazy\" id=\"ad-auris-iframe\" style=\"width: 100%; height: 100px; border: none;\" frameborder=\"0\" height=\"400\" scrolling=\"no\" src=\"https:\/\/audio.adauris.ai\/v2\/widget\/RvjICRaqgSFBJozV1NoK\/vVAWNDLUkAFDbBY3t1t8?distribution=true\" width=\"100%\" data-project-id=\"RvjICRaqgSFBJozV1NoK\"><\/iframe><\/p>\n\n\n\n<p>As the end of summer approaches, many will find themselves preparing to usher in a new school year.<\/p>\n\n\n\n<p>This transition period can be difficult, <a href=\"https:\/\/childmind.org\/article\/back-school-anxiety\">leading to a significant increase in stress and anxiety<\/a>.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.cbc.ca\/radio\/ideas\/bibliotherapy-book-therapy-mental-health-1.7551955\">Bibliotherapy \u2014 the use of books and literature to support mental health and well-being<\/a> \u2014 may be helpful.<\/p>\n\n\n\n<p>The term bibliotherapy was <a href=\"https:\/\/doi.org\/10.17613\/gq1q3-0bc18\">coined in 1916<\/a>, but the notion of using books or reading <a href=\"https:\/\/bcmj.org\/premise\/bibliotherapy-review-organization-and-dissemination-recommended-reading-psychiatry-patients\">to support health<\/a> and well-being was around well before then.<\/p>\n\n\n\n<p>In recent years, bibliotherapy has been experiencing <a href=\"https:\/\/www.cbc.ca\/radio\/ideas\/bibliotherapy-book-therapy-mental-health-1.7551955\">a resurgence to support mental health in clinical and non-clinical settings<\/a>.<\/p>\n\n\n\n<p>Mental health practitioners and scholars <a href=\"https:\/\/www.routledge.com\/A-Hundred-Years-of-Bibliotherapy-Healing-through-Books\/Campbell-Haslam-King\/p\/book\/9781032749297?srsltid=AfmBOooIXEFE6Hh-RapKZd5Ftazd4nwvFuN6F4U2mfAJmA9upt_zh92t\">who study literature or books, as well as the intersection of medicine and human experiences of illness and wellness<\/a>, are taking an interest in bibliotherapy in varied ways.<\/p>\n\n\n\n<p>As a professor of psychology and Director of the <a href=\"https:\/\/carleton.ca\/mental-health\/\">Mental Health and Well-Being Research and Training Hub at Carleton University<\/a>, I have created the <a href=\"https:\/\/carleton.ca\/mental-health\/mewerths-reading-for-well-being-community-book-club\/\">Reading for Well-being Community Book Club<\/a>. Through this hub, I select evidence-based books on various dimensions of well-being and self-improvement.<\/p>\n\n\n\n<p>Each month, members receive a newsletter with my selection and review, along with a link to an electronic discussion board to comment on the books. All are welcome to join and there are no fees.<\/p>\n\n\n\n<figure class=\"wp-block-image align-center zoomable\"><a href=\"https:\/\/images.theconversation.com\/files\/683034\/original\/file-20250730-78-jcokpt.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip\"><img decoding=\"async\" src=\"https:\/\/images.theconversation.com\/files\/683034\/original\/file-20250730-78-jcokpt.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip\" alt=\"a teen girl sitting against a book shelf in a library reading a book, cover for back-to-school stress help book\"\/><\/a><figcaption class=\"wp-element-caption\"><span class=\"caption\">Reading has been associated with improved personal well-being, since it can decrease stress and promote a sense of calmness.<\/span><br>\n<span class=\"attribution\"><span class=\"source\">(Unsplash\/Eliott Reyna)<\/span><\/span><\/figcaption><\/figure>\n\n\n\n<p>Bibliotherapy, practised as prescribed reading by a mental health professional, can <a href=\"https:\/\/bcmj.org\/premise\/bibliotherapy-review-organization-and-dissemination-recommended-reading-psychiatry-patients\">help with anxiety and depression<\/a> with positive <a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2017.09.006\">effects being sustained over a longer period<\/a>.<\/p>\n\n\n\n<p>If you seek to be proactive with maintaining your mental health, or are mildly concerned about how well you are doing (the <a href=\"https:\/\/www.canada.ca\/en\/department-national-defence\/services\/benefits-military\/health-support\/road-to-mental-readiness\/mental-health-continuum-model.html\">mental health continuum model<\/a> of \u201cgreen, amber and red\u201d zones might help you consider this), self-help books are <a href=\"https:\/\/www.sfu.ca\/carmha\/publications\/antidepressant-skills-workbook.html\">among the resources that<\/a> can provide a supportive option until you have access to a professional, or in conjunction to working with a trained professional.<\/p>\n\n\n\n<h2 id=\"books-to-manage-back-to-school-stress-and-anxiety\" class=\"wp-block-heading\">Books to manage back-to-school stress and anxiety<\/h2>\n\n\n\n<p>When choosing books <a href=\"https:\/\/theconversation.com\/looking-for-mental-health-or-wellness-advice-in-a-book-check-the-authors-credentials-first-256082\">for this purpose, choose evidence-based books<\/a>.<\/p>\n\n\n\n<p>Here are five books offering strategies on how to ease the stress and anxiety associated with back-to-school transitions.<\/p>\n\n\n\n<h3 id=\"shift-managing-your-emotions-so-they-dont-manage-you-by-ethan-kross\" class=\"wp-block-heading\"><em>Shift: Managing Your Emotions \u2014 So They Don\u2019t Manage you<\/em> by Ethan Kross<\/h3>\n\n\n\n<figure class=\"wp-block-image align-right zoomable\"><a href=\"https:\/\/images.theconversation.com\/files\/683027\/original\/file-20250730-65228-y1vhwp.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip\"><img decoding=\"async\" src=\"https:\/\/images.theconversation.com\/files\/683027\/original\/file-20250730-65228-y1vhwp.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=237&amp;fit=clip\" alt=\"a white book cover with the word shift and smiling and sad emojis, book about managing back-to-school stress and anxiety\"\/><\/a><figcaption class=\"wp-element-caption\"><span class=\"caption\">\u2018Shift\u2019 by Ethan Kross.<\/span><br>\n<span class=\"attribution\"><a class=\"source\" href=\"https:\/\/www.penguinrandomhouse.ca\/books\/720405\/shift-by-ethan-kross\/9780593444412\">(Penguin Random House)<\/a><\/span><\/figcaption><\/figure>\n\n\n\n<p>Kross, a professor and leading expert on emotion regulation, explores the science of emotion and provides several evidence-based strategies to help you manage it in a healthy way.<\/p>\n\n\n\n<p>One of the most powerful statements in the book is the very last one Kross makes: \u201cWe have the power to shift our lives,\u201d which illustrates our capacity to improve well-being.<\/p>\n\n\n\n<p>This book is a must-read for anyone interested in emotion regulation.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h2 id=\"good-anxiety-harnessing-the-power-of-the-most-misunderstood-emotion-by-wendy-suzuki-with-billie-fitzpatrick\" class=\"wp-block-heading\"><em>Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion<\/em> by Wendy Suzuki with Billie Fitzpatrick<\/h2>\n\n\n\n<p>Neuroscience professor Suzuki takes you on a science-filled journey of how anxiety works in our brains and how you can change those pathways for a more positive experience.<\/p>\n\n\n\n<p>Three themes that emerge centre around making time for meditation, exercise and sleep. These elements may help you move from bad to good anxiety.<\/p>\n\n\n\n<p>The notion of good anxiety is about coping and changing our perceptions and reactions to anxiety so that it becomes a strength and motivator; \u201cour superpower,\u201d as Suzuki notes.<\/p>\n\n\n\n<p>Suzuki provides numerous guided strategies to help make the shift to good anxiety.<\/p>\n\n\n\n<h2 id=\"the-resilient-teen-10-key-skills-to-bounce-back-from-setbacks-turn-stress-into-success-by-sheela-raja\" class=\"wp-block-heading\"><em>The Resilient Teen: 10 Key Skills to Bounce Back from Setbacks &amp; Turn Stress Into Success<\/em> by Sheela Raja<\/h2>\n\n\n\n<figure class=\"wp-block-image align-right zoomable\"><a href=\"https:\/\/images.theconversation.com\/files\/683030\/original\/file-20250730-65228-ls5hno.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip\"><img decoding=\"async\" src=\"https:\/\/images.theconversation.com\/files\/683030\/original\/file-20250730-65228-ls5hno.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=237&amp;fit=clip\" alt=\"a book cover for resilient teens with hands holding onto wrists forming a circlebook about managing back-to-school stress\"\/><\/a><figcaption class=\"wp-element-caption\"><span class=\"caption\">\u2018The Resilient Teen\u2019 by Sheela Raja.<\/span><br>\n<span class=\"attribution\"><a class=\"source\" href=\"https:\/\/www.newharbinger.com\/9781684035786\/the-resilient-teen\/?srsltid=AfmBOoo95QT6YQsfNQBrfLjIbYtxWjUuS9akgOEQaCT49cvMYDf3vEjq\">(New Harbinger Publications)<\/a><\/span><\/figcaption><\/figure>\n\n\n\n<p>Raja, a clinical psychologist and professor, provides evidence-based strategies to help teens build their resilience, which is the ability to maintain well-being when stressors arise.<\/p>\n\n\n\n<p>Using the strategies described can help readers develop resiliency.<\/p>\n\n\n\n<p>This is a book for teens, and those who interact with teens, who want techniques to help deal with stress and anxiety.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h2 id=\"breathing-is-my-superpower-mindfulness-book-for-kids-to-feel-calm-and-peaceful-by-alicia-ortego\" class=\"wp-block-heading\"><em>Breathing is My Superpower: Mindfulness Book for Kids to Feel Calm and Peaceful<\/em> by Alicia Ortego<\/h2>\n\n\n\n<p>This book features the character Sophia, who describes several child-friendly breathing techniques to help regulate emotions.<\/p>\n\n\n\n<p>Some basic yoga techniques also are described to help ease anxiety. The techniques in the book can be practised by a child alone or with an adult.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h2 id=\"ruby-finds-a-worry-by-tom-percival\" class=\"wp-block-heading\"><em>Ruby Finds a Worry<\/em> by Tom Percival<\/h2>\n\n\n\n<figure class=\"wp-block-image align-right\"><img decoding=\"async\" src=\"https:\/\/images.theconversation.com\/files\/683987\/original\/file-20250805-72-uu2q2p.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=237&amp;fit=clip\" alt=\"A cover of a book about managing back-to-school stress and anxiety\"\/><figcaption class=\"wp-element-caption\"><span class=\"caption\">\u2018Ruby Finds a Worry\u2019 by Tom Percival.<\/span><br>\n<span class=\"attribution\"><span class=\"source\">(Bloomsbury Publishing)<\/span><\/span><\/figcaption><\/figure>\n\n\n\n<p>This is a child-friendly picture book on how worry can grow and become more difficult to manage if ignored.<\/p>\n\n\n\n<p>By helping another child who experiences worry, the character Ruby learns that talking about worry can help manage it.<\/p>\n\n\n\n<p>This book can be used as an entry point to talk to children about their emotions.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h2 id=\"reading-for-well-being-podcast\" class=\"wp-block-heading\">Reading for Well-Being podcast<\/h2>\n\n\n\n<p>Podcasts provide <a href=\"https:\/\/doi.org\/10.1017\/ash.2023.178\">several benefits for health and well-being<\/a>. Listeners can gain access to leading experts around the world and content may be presented in a way that helps people gain a deeper understanding of the subject matter.<\/p>\n\n\n\n<p>I created the <a href=\"https:\/\/carleton.ca\/mental-health\/reading-for-well-being-podcast\/\">Reading for Well-Being podcast<\/a> to facilitate my book club\u2019s knowledge mobilization (providing research findings in a manner that can be used by the general public).<\/p>\n\n\n\n<p>I interview the authors of my selected book club picks to help listeners better understand the science and strategies for improved well-being. Book club members can submit questions to the authors in advance of an episode\u2019s recording.<\/p>\n\n\n\n<p>Reading books about wellness or self-help can be a useful tool in coping with stress and anxiety associated with going back to school. But, remember, choose books that are written by professionals with advanced training from reputable institutions. For severe anxiety, seek help from a doctor or trained mental health professional.<\/p>\n\n\n\n<p>_<br>\n<a href=\"https:\/\/newsroom.carleton.ca\">Carleton Newsroom<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/counter.theconversation.com\/content\/261042\/count.gif?distributor=republish-lightbox-basic\" alt=\"The Conversation\"\/><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This article is republished from The Conversation under a Creative Commons licence. All photos provided by The Conversation from various sources. Joanna Pozzulo is a Chancellor&#8217;s Professor and professor of psychology at Carleton University. As the end of summer approaches, many will find themselves preparing to usher in a new school year. This transition period [&hellip;]<\/p>\n","protected":false},"author":410,"featured_media":96859,"template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"cu_story_type":[1623],"cu_story_tag":[],"class_list":["post-96847","cu_story","type-cu_story","status-publish","has-post-thumbnail","hentry","cu_story_type-expert-perspectives"],"acf":{"cu_post_thumbnail":"blueprint"},"_links":{"self":[{"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/cu_story\/96847","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/cu_story"}],"about":[{"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/types\/cu_story"}],"author":[{"embeddable":true,"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/users\/410"}],"version-history":[{"count":3,"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/cu_story\/96847\/revisions"}],"predecessor-version":[{"id":96867,"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/cu_story\/96847\/revisions\/96867"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/media\/96859"}],"wp:attachment":[{"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/media?parent=96847"}],"wp:term":[{"taxonomy":"cu_story_type","embeddable":true,"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/cu_story_type?post=96847"},{"taxonomy":"cu_story_tag","embeddable":true,"href":"https:\/\/carleton.ca\/news\/wp-json\/wp\/v2\/cu_story_tag?post=96847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}