A Parent’s Guide to easing into the back to school routine
This week I was struck by the number of young people in the Emergency Room presenting with physical symptoms of anxiety as they face the start of the new school year and it got me thinking. The start of a new school year is often an exciting time, but it can also be a source of stress and anxiety for many young people. As parents, we all want to make this transition as smooth as possible for our children, ensuring they feel confident, prepared, and ready to tackle the year ahead. So how can we help make the transition easier for our young ones?
Here are some practical tips and advice to help make the return to school as pain-free as possible for both you and your child.
Establish a Routine Early
The key to a smooth transition back to school is re-establishing a routine. About two weeks before school starts, gradually shift your child’s bedtime and wake-up time to match the school schedule. This helps their body adjust to the new routine, making the first week of school less of a shock to the system.
Create a Morning Routine That Works
Morning rushes are a major source of stress for both parents and children. Create a morning routine that allows enough time for your child to wake up, get dressed, eat breakfast, and gather their things without feeling rushed. Lay out clothes, pack lunches, and organize backpacks the night before to minimize morning chaos.
Involve Your Child in School Preparation
Involve your child in the back-to-school preparations to get them excited about the new school year. Let them pick out school supplies and help pack their backpack. This can give them a sense of control and responsibility, making them more eager to start school.
Ease Back Into Academic Work
Start easing your child back into academic work a few weeks before school starts. You can do this by incorporating some educational activities into their day, such as reading together, doing puzzles, or working on fun math problems. This helps refresh their memory and gets them back into the learning mindset.
Talk About School Positively
Children often mirror their parents’ attitudes. If you speak positively about school, your child is more likely to feel positive about it too. Talk about the exciting things they’ll do, the friends they’ll see, and the new things they’ll learn. Address any concerns they have, but always frame school as a fun and rewarding place.
Address Anxiety Head-On
It’s normal for children to feel anxious about returning to school, especially if they’re starting a new school or transitioning to a higher grade. Encourage your child to express their feelings and reassure them that it’s okay to feel nervous. Role-playing different school scenarios can help them feel more confident. If anxiety persists, consider talking to their teacher or a school counselor for additional support.
Get into Good Sleep Habits
Adequate sleep is crucial for your child’s physical and mental well-being, especially during the school year. Ensure your child is getting the recommended amount of sleep for their age. Create a calming bedtime routine, such as reading a book or taking a warm bath, to help them wind down before bed.
Promote Healthy Eating Habits
A nutritious diet is essential for your child’s energy levels and concentration at school. Start the day with a balanced breakfast that includes protein, whole grains, and fruit. Pack a healthy lunch and snacks to keep them fueled throughout the day. Avoid sugary snacks that can cause energy crashes.
Encourage Physical Activity
Regular physical activity helps reduce stress and improve concentration. Encourage your child to stay active by playing sports or engaging in active play after school. Physical activity can be a great way for them to burn off nervous energy.
Stay Organized with a Family Calendar
A family calendar can help keep everyone on track during the school year. Use it to keep track of school events, extracurricular activities, and deadlines. This helps prevent last-minute surprises and ensures everyone knows what’s coming up.
Prepare for the Unexpected
As much as we plan, unexpected things can happen. Make sure your child knows what to do if they forget their lunch, or face a problem at school. Having a plan in place can help them feel more secure and less anxious about the unexpected.
Stay Connected with Teachers
Building a good relationship with your child’s teacher can make a big difference in their school experience. Attend parent-teacher conferences, stay in touch via email or school apps, and don’t hesitate to reach out if you have concerns or questions. Being involved in your child’s education shows them that you value their learning and are there to support them.
Monitor Their Mental Health
Keep an eye on your child’s emotional well-being throughout the school year. If you notice changes in their behavior, mood, or academic performance, it could be a sign of stress or other issues. Open communication is key, so regularly check in with your child about how they’re feeling and coping with school.
Schedule Downtime
School life can be hectic, so make sure your child has time to relax and unwind. Downtime is important for recharging their batteries and reducing stress. Encourage activities they enjoy, whether it’s playing outside, reading, or just relaxing.
By planning ahead, establishing routines, and staying attuned to your child’s needs, you can make the back to school transition as pain-free as possible. Here’s to a smooth and successful start to the new school year!
Be well,
Paula
Dr Paula Robertson is a busy mom and a paediatrician with over twenty years' experience working with young people and their families. She is also a certified children's mindfulness teacher and Positive Discipline Parenting
coach. You can find out more at www.paulathedoctormom.com.
Our AI wellness assistant has contributed to the writing of this article.
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