Back to School: Help your child manage anxiety and transition successfully

As summer winds down and the back-to-school season approaches, parents often find themselves feeling a mix of excitement and anxiety. Helping your child transition smoothly into the new school year can set the tone for a successful and enjoyable academic year. Here are some valuable tips to ensure a positive start for both you and your child.

1. Establish a Routine

Creating a consistent daily routine can significantly reduce the stress associated with the start of the school year. Start adjusting bedtime and wake-up times a few weeks before school begins. This gradual transition helps your child adapt to the new schedule, ensuring they are well-rested and ready to start the school year. Incorporate a healthy breakfast and set aside time for homework and play to establish a balanced routine.

2. Get Organized

Organization is key to a smooth transition. Involve your child in back-to-school preparations by creating a checklist of supplies and tasks. Organize their study area at home, ensuring it is quiet, well-lit, and free from distractions.

3. Foster Independence

Encouraging independence boosts your child's sense of mastery and self efficacy. Teach them essential skills such as packing their own lunch, organizing their backpack, and managing their time. Start with small tasks and gradually increase their responsibilities based on their developmental age and maturity level. 

4. Address Anxiety

It's natural for children to feel anxious about the new school year. Start a dialogue with your child about their concerns and listen attentively. Validate their feelings and offer support. If your child is particularly anxious, consider visiting the school together before the first day to familiarize them with the environment and meet their teacher. Here are other tips to help manage anxiety about school:

• Gradual Exposure

If your child is extremely anxious, gradually exposing them to the school environment can be beneficial. Start with short visits to the school playground or walking around the school building. Gradually increase the time spent in the school environment until your child feels more comfortable and less anxious.

• Practice Relaxation Techniques

Teach your child simple relaxation techniques to manage anxiety. Deep breathing exercises, mindfulness, and visualization can be very effective. Practice these techniques often during calm moments so that your child feels confident using them when they feel anxious. Check in with a mental health provider for support and additional strategies.

• Use Positive Reinforcement

Positive reinforcement can help decrease anxiety. Praise your child for their bravery in facing their fears and for practicing their relaxation techniques. Small rewards, like a favorite treat or extra playtime, can also motivate them.

• Establish a Worry Time

Set aside a specific time each day for your child to express their worries. During this time, listen attentively and discuss their concerns. Knowing they have a consistent time to talk about their worries can help prevent anxiety from becoming overwhelming throughout the day. Your only job during this time is to listen and validate during this time.

• Create a Safe Space

Designate a safe space at home where your child can go to calm down and relax. Fill this space with comforting items, such as their favorite books, toys, or a cozy blanket. Having a safe space can provide comfort and security.

5. Encourage Social Connections

Building and maintaining friendships is important for your child's emotional well-being. Arrange playdates with classmates before school starts to help your child reconnect with friends or make new ones. Encourage them to participate in extracurricular activities or join clubs that interest them to increase opportunities to make new friends.

6. Promote Healthy Habits

Ensure your child gets enough sleep, eats a balanced diet, and engages in regular physical activity. Limit screen time and encourage outdoor play to promote physical and mental well-being.

7. Set Realistic Expectations

While it's important to encourage academic success, setting realistic expectations is just as important (arguably, more imporant!). Understand your child's strengths and areas for improvement, and celebrate their efforts and progress. Create an environment that fosters a love of learning and reduce unnecessary pressure for academic success.

8. Be a Role Model

Children learn by observing their parents. Demonstrate a positive attitude towards learning, flexibility and growth. Show them how to handle challenges gracefully and emphasize the importance of perseverance. Your behavior will significantly influence your child's attitude during this transition period.

You can help your child transition smoothly into the new school year by implementing a couple of these tips into your routine. Remember, your support and involvement are invaluable in fostering a positive and enriching school experience for your child AND remember to take breaks for yourself. Happy back-to-school season!