Back-to-School Wellbeing Tips for Parents

By , MSW, LCSW, LSCSW, CPC
Behavioral Health Therapist

Summer brings hot weather, a break from our regular routine and much-needed relaxation. Autumn brings cooler weather and a return to school and a more structured schedule. For some children, back-to-school season is an exciting time of growth, learning and making new friends. For some children, it may be stressful. Kids may wonder: What will the new school year be like? What will my teacher and classmates be like? Will I fit in? Parents may ask themselves: How will they adjust to a new school year? How can I support them?

The start of a school year is the perfect time to create a predictable daily routine to help kids feel safe and confident. Here are a few tips for supporting your child’s wellbeing.

Sleep

Most children need 9-12 hours of sleep every night. Know how much sleep your child needs to be at their best. Create a bedtime and wake-up routine and stick with it! The amount and quality of sleep affect alertness, mood, behavior and ability to learn. Turn off electronics one hour before bedtime to begin the relaxation process. A calming bedtime routine might involve reading together, tucking them in, saying good night, offering words of encouragement and calm reassurance. Get school clothes ready the night before to reduce stress.

Eat

Children who eat a nutritious breakfast have better concentration, more energy and do better in school. Make sure breakfast contains protein. Send them to school with protein snacks. Create bins in the fridge or pantry for snacks to take to school and after-school nutrition. Try to have dinner together as a family when possible. Pack lunches the night before to reduce stress.

Study

Create an area for your child to study that is quiet and free of distractions such as TV and other electronics. Supervise computer and internet use. Help your child learn good study habits. Help them learn to organize their backpacks the night before. This reduces stress and increases confidence that they are ready for the next school day.

Visit

Visit school together to help build a sense of safety and boost confidence. Meet the teacher(s). Get to know who your child is spending the day with. Communicate their needs to the teacher. Ask how you can work together to support their needs at school. It may help to practice or talk through a typical school routine with your child.

Communicate

Ask: “How are you feeling about school?” or “What was the best thing about your school day?” Listen. Let them talk about what is going on. If they are worried, acknowledge their feelings. “I’m so glad you told me about …” Reassure them they are not alone and it’s OK to feel nervous or worried sometimes. Encourage and reassure them. Share an idea or strategy on how to handle the situation. Keep your own anxieties in check.

Most children who experience nervousness when starting a new school year adjust successfully with time and parental support. If you think your child needs more support, start by talking with your child’s teacher(s) or school counselor. In the event that your child exhibits ongoing signs of a more serious problem, such as abnormal changes in appetite, sleep difficulties, headaches, stomachaches, nausea, unusual changes in mood, feeling hopeless, wanting to stay home from school or isolating from others, you may want to consider consulting a doctor or mental health professional. If your child expresses suicidal thoughts, call or text the 988 Suicide & Crisis Lifeline. If there is an immediate safety concern, call 911 or go to the nearest emergency room.

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