Back to School Stress

EASING BACK TO SCHOOL STRESS

Getting back in the school routine can be fun, exciting…and stressful. New schedules, being in a different class than friends, and adjusting to new teachers can contribute to anxious emotions, especially if the student is switching schools. While advancing in grades can be an achievement, the expectations in the higher grades can be difficult to navigate.

How Can A Parent Help?

Remember that any adjustment can produce a variety of emotions. To boost a child's mental health during the back-to-school period, here are some practical things you can do:

Establish Consistent Routines.

Routines and strong boundaries of time give the child a sense of security and control. Here are some tips on reducing stress for everyone in the family.

Create set times for meals, sleep, and waking up to start the day. 

Lay out the clothes to wear the next day before bedtime, pack the backpacks, and prepare lunches the night before, if possible, to reduce morning chaos.

Beginning the morning in a relaxed, caring atmosphere will enhance everyone’s mood throughout the day. Allow ample time to get ready for the day and do any chores so stress levels remain lower for everyone.

If possible, share breakfast in an unrushed manner and spend time discussing the day ahead with one another before it is time to head out or in the car as you ride to school or before school care, if they do not take the bus. Even teens can benefit from quality before-school time. You may discover your workday goes better as well.

Leave home on a positive, encouraging note and, if they are okay with it, hug the child before heading out the door.

Communicate and Validate Feelings

To spark conversation and show interest, Instead of asking, "How was your day?", try asking more specific questions that spur a response such as,   "What was the best part of your day?" or “Tell me something you enjoyed learning about today?” If you had been discussing a specific area of concern, ask them how that went.

Give the child your time and attention. Acknowledge worries—their concerns, no matter how trivial they may seem to you, are important enough for the child to express them. When you honor their feelings, it will solidify an environment of trust and safety. Let them express their feelings without judgment. However, strive to help them find a solution to any dilemmas, not just to vent or worry over them.

Create a calm, accepting environment. Kids often open up more during low-pressure activities such as the car ride home, doing a craft or fixing dinner together, or taking an evening stroll.

Remember, children absorb emotions, so when you are stressed, they will sense it. Don’t mask your emotions, but be honest about them.  Be real. You have struggles, too. When they begin to see how you cope with stress in your life, they will begin to develop ways to do the same.

Here are Some Practical Coping Strategies

·       Practice taking some slow, deep breaths, then exhaling them slowly.

·       Play quiet music, play their favorite game, read their favorite books with them, or help them with a hobby or craft.

·       Mild exercise can help get ooze the anxiety out of your body, and theirs. Exercise together, whether it is going for a walk with the dog, swinging on the playground, doing yoga or Tai Chi, or even dancing.

·       Allow detoxification time. Kids need time to relax and regroup just as much as adults. If they want alone time, grant that, but set a time limit so they do not brood.

Watch for Signs of Struggle

• Physical symptoms such as frequent headaches, stomachaches, or sudden shifts in appetite and sleep can be warning signs that the child is not handling the pressures school and peer groups can bring.

• Take note of any increased irritability, social withdrawal, moodiness, isolating themselves from the rest of the family, or a refusal to go to school.

• If adjustment challenges persist past the first few weeks, reach out to teachers, school counselors, or healthcare professionals. This will signal that it is okay to ask for assistance.

Kate Jones, LPC, is skilled in helping older children, adolescents, and teens cope with the pressures and challenges of school, peers, and hormonal changes. She creates a safe, non-judgmental environment for the student and can also advise parents on how to make home life more supportive and secure, no matter the current circumstances.

Contact us today with questions or to set up an appointment with Kate Jones, LPC.