Whether their summer was packed with activities or filled with complaints about being bored with nothing to do, kids can have a tough time making the back-to-school transition.
Back to school is a time of excitement and anticipation for many students, but it can also be a stressful time. With new classes, new teachers, and new social dynamics, it’s important to take care of your physical and mental health to make sure you’re feeling your best.
Getting Ready
As with any new or unsettling situation — like starting school for the first time or entering a new grade or new school — give kids time to adjust. Remind them that everyone feels a little nervous about the first day of school and that it will be an everyday routine in no time.
Focus on the positive things about going back to school, such as hanging out with old friends, meeting new classmates, buying cool school supplies, getting involved in sports and other activities, and showing off new clothes (or accessories if your child wears a uniform).
Consider adjusting your own schedule to make the change easier. When possible, it helps if parents are home at the end of the school day for the first week. But not all caregivers have that option. In that case, try to arrange your evenings so you can give kids your attention, especially during those first few days.
If your child is going to a new school, try to visit before school starts. For young students, ask if kids can pair up with another student, or “buddy,” and how you can connect with other new parents. This will help you and your child with the adjustment to new people and surroundings. Some schools give kids maps to use until things become more familiar.
Set Up Routines
To help ease back-to-school nerves, get kids into a consistent school-night routine a few weeks before school starts. Also make sure that they:
- Get enough sleep. Set a reasonable bedtime (before 9 p.m.) so that they’ll be rested and ready to learn in the morning. Consistent bedtime routines go a long way in helping kids have a great day at school.
- Eat a healthy breakfast. They’re more alert and do better in school if they eat a good breakfast every day.
- Write down the need-to-know info. This helps them remember details such as their locker combination, what time classes and lunch start and end, their homeroom and classroom numbers, teachers’ and/or bus drivers’ names, etc.
- Use a wall calendar or personal planner to record when assignments are due, tests will be given, extracurricular practices and rehearsals will be held, etc.
- Organize and set out what they need the night before.�Homework and books should be put in their backpacks by the door and clothes should be laid out in their bedrooms.
It’s normal to be anxious in any new situation. This will likely go away pretty quickly. But a few kids develop real physical symptoms, such as headaches or stomachaches, at the start of school. If you’re concerned that your child’s worries go beyond the normal back-to-school jitters, speak with your child’s doctor, teacher, or school counselor.
Health and Wellness Tips
1. Get enough sleep.Sleep is essential for cognitive function, memory, and mood. Most teenagers need around 8-10 hours of sleep per night. If you’re not getting enough sleep, you’re more likely to feel tired, irritable, and have difficulty concentrating.
2. Eat a healthy diet.Eating a healthy diet will give you the energy you need to power through your school day. Make sure to include plenty of fruits, vegetables, whole grains, and lean protein in your diet. Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.
3. Stay hydrated.It’s important to stay hydrated throughout the day, especially if you’re active. Drink plenty of water, and avoid sugary drinks.
4. Exercise regularly.Exercise is a great way to relieve stress, improve your mood, and boost your energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
5. Manage stress.Back to school can be a stressful time, so it’s important to find ways to manage stress. Some helpful stress-management techniques include exercise, relaxation techniques, and spending time with friends and family.
6. Take care of your mental health.�If you’re struggling with your mental health, don’t hesitate to reach out for help. Talk to a trusted adult, such as a parent, teacher, or counselor. There are also many resources available online and in your community.
7. Set realistic goals.Don’t try to do too much at once. Set realistic goals for yourself, both academically and personally. This will help you feel more in control and less stressed.
8. Take breaks.It’s important to take breaks throughout the day, both in school and at home. Get up and move around, or take a few minutes to relax and clear your head.
9. Find a support system.Having a support system of friends, family, and teachers can make a big difference in your back to school experience. Talk to your friends about how you’re feeling, and reach out to your teachers if you’re struggling with anything.
Additional Tips
- Organize your time. This will help you stay on top of your schoolwork and avoid feeling overwhelmed.
- Set aside time for relaxation and fun. It’s important to take breaks and do things you enjoy.
- Don’t be afraid to ask for help. If you’re struggling with something, don’t be afraid to ask your teacher, parents, or friends for help.
- Be patient with yourself. It takes time to adjust to a new school year. Be patient with yourself and don’t give up.
Sources: Healthychildren.org and KidsHealth.org
