Sharpen those pencils and dust off those backpacks, because back-to-school season is upon us. While this time of year can be exciting, it can also stir up anxiety. Trading carefree summer days for structured school routines can feel daunting for kids and parents. Between supply shopping, adjusting to new schedules, and getting organized, there’s so much to do.
The good news is with a little planning you can help your kids navigate this transition with more ease. Read on for tips to tame back-to-school stress so your family can have a smooth start to the year.
How to Ease Back-to-School Stress
1 – Get a head start on school routines
Shifting from the lazy pace of summer into busy back-to-school mode can be quite the shock, for children and parents. That’s why it’s best to restart school routines gradually, especially when it comes to sleep.
Allow a week or two to ease back into the school sleep schedule. An easy way to do this is to roll back the clock 15 minutes each day. For example, say your child went to bed at 10 pm and woke up at 8 am over the summer. On day 1, help them head to bed at 9:45 pm and give them a 7:45 wake-up call. Keep doing this until your child’s bedtimes and waketimes are suitable for their school schedule.
Consider getting a head start on other school routines too, like picking clothes the night before. The routines you set up now, the smoother the first day will go.
2 – Plan and practice
Not knowing what to expect can be a huge source of anxiety for kids. Between new teachers and unfamiliar routines, returning to school comes with a ton of unknowns. The key to taming this anxiety is to communicate and build familiarity.
Visit your child’s school a few times before the first day. This can help them feel more comfortable at school, especially if transitioning to a new campus. Walk the halls and help them locate landmarks like the cafeteria, office, bathroom, and library. If your child is younger, consider letting them play on the school playground to create a positive association.
Talk through pick-up and drop-off routines–or consider doing a test run–so your child knows what to expect. Go over basics like whether they’ll bring or buy their lunch, where to put their jacket, and where to go for bathroom breaks. And if possible, try to meet your child’s teacher with them before the first day.
3 – Reconnect with friends
One back-to-school worry that tops the list is “Will I have any friends?” This is true even for kids returning to a familiar school. They may be nervous that they won’t fit in or know anyone in their class.
Setting up playdates with old schoolmates can help ease these fears and ensure they see some friendly faces on the first day. Research shows connecting with familiar peers can improve how well children adjust to school transitions, emotionally and academically. Plus, it gives them a chance to practice good social skills before meeting new classmates. Win-win!
4 – Give choice
With the back-to-school transition, so much is out of kids’ hands. And when things feel out of your control, it’s a recipe for anxiety.
To ease this, let them have some choice. Get their input about back-to-school supplies, clothes, lunch bags, and backpacks. If bringing their lunch, let them help you plan the menu. This will give them some sense of control and build excitement about the new school year.
5 – Talk it out
A lot of anxiety can be quelled simply by talking it out. Let your kids share their fears about going back to school. Resist the urge to say, “Don’t worry, you’ll be fine.” Instead, simply listen and validate their feelings.
Assure them that what they’re feeling is normal—and that many kids feel nervous or anxious about returning to school. Show empathy with statements like, “Yes, going back to school can be hard,” and help them problem-solve any concerns. For example, if your child is worried they won’t make any friends, they could practice saying hello to new people.
If your child isn’t voicing any back-to-school fears, watch for non-verbal cues. Stomachaches, headaches, temper tantrums, and restlessness are some of the most common. If you notice any of these signs, ask an open-ended question like, “How are you feeling about going back to school?” Starting the year with an open dialogue makes it more likely they’ll share problems as they arise throughout the year.
6 – Teach mindfulness tools
Mindfulness-based practices are proven to reduce anxiety. Used regularly, they can help students, teachers, and parents cope with back-to-school stress. Mindfulness trains you to focus on the present moment, instead of worrying about potential “what ifs.”
Teaching your child mindfulness tools gives them coping strategies for whenever anxiety strikes. Some mindfulness techniques are more appropriate for older children. But here are a few tools to consider:
- 5-5-5- breath: Breathe in for 5 seconds, hold your breath for 5 seconds, and breathe out for 5 seconds. Slow, deep breaths calm your nervous system and quiet your mind.
- 3-3-3 method: Name 3 things you can see, 3 sounds you can hear, and move 3 body parts (e.g. tap finger, wiggle toes, and roll neck). This simple practice diverts attention from worries and tunes you into the present moment.
- 5-4-3-2-1 technique: Similar to the 3-3-3 method and another popular tool to ease anxiety. Name 5 things you can see, 4 things you can touch/feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Practice these techniques with your child until they find the one that works best for them. And use them yourself anytime you feel back-to-school stress creep up.
7 – Walk the talk
Children can sense when their parents are stressed. So this is not the time to let your self-care slide! Set a good example for your kiddos by keeping a lid on your own back-to-school stress.
It’s a busy time, so don’t put too much on your plate until the back-to-school madness dies down. Carve out time for activities that help you relax, whether that’s reading, going for a walk, or journaling. Lean on friends and family for support. And take advantage of services that can shorten your to-do list, like grocery delivery.
Children look to their parents for reassurance. So the calmer and more confident you are, the more your kids will believe they can handle the back-to-school transition.
Ease Back to School Stress with A Massage Therapist in Orland Park, IL
Are you a parent in the Chicago area who wants to start the new school year calm, healthy, and resilient? Consider treating yourself to back-to-school massage at Anchored in Health.
Massage therapy is the perfect antidote for the chaotic back-to-school season. It’s proven to:
- Reduce stress and anxiety
- Relieve physical tension
- Improve sleep
- Enhance immunity
- Boost your mood
- And so much more…
Give yourself the edge this school year by booking your back-to-school massage here.
Other Wellness Services Offered at Anchored in Health in Orland Park, IL
An Anchored in Health, we offer a variety of services to help you and your family stay healthy and strong. This includes chiropractic care, functional medicine, acupuncture, and the Shape ReClaimed program. We also offer functional assessments like thermography and genetic testing.
Contact us to find out how we can support you to feel healthy and vital throughout back-to-school season, and all year long.