6 Ways to lower back-to-school anxiety

Back to school stress can begin even before the school year starts.  What has become our summer routine will quickly be replaced with the demands of a new school year.  This impending change can increase anxiety levels in children and parents alike. 

Here are six quick tips for reducing the tension in your house as everyone gets used to the new ‘normal’ for this school year.

  1. Get into a routine

During big transitions like the first weeks of school in a new class, use predictable routines for the beginning and end of each day to help lower stress.  Routines are reassuring, for children and adults alike. Knowing what needs to be done, and doing that in the same order each day, adds a rhythm to each morning and evening.  We can do it without investing anxious thought and worry in the routine tasks of each day. Very young children gain confidence in themselves when they know they can predict what comes next.

  1. Make time for downtime

Especially during the first two weeks of school, give everyone time to just do nothing.  Consider saving the ‘back to school celebration dinner out’ for later in the month and let your overwhelmed students just veg out at home during these first few weeks of adjustment. 

  1. Stick to the Sleep schedule

Help children get enough sleep by setting appropriate bedtimes.  Begin the bedtime routine early enough that getting to bed isn’t rushed.  Children who are well-rested will have an easier time coping with the stressors of their day.

4.Limit screen time and encourage physical exercise  

Exercise helps prepare the body for better sleep.  Instead of starting a video, take a walk together as a family after dinner. Set a digital curfew each evening to help everyone move into a more restful and sleep-receptive state.  The earlier the better, but experts recommend we step away from our devices at least 30 minutes before bedtime.  A great alternative to winding down in front of a screen is a good old fashioned printed book, read by the light of a table lamp.

  1. Lower your expectations

We all want to have everything ready for the big change of a new school year.  But consider putting off some of the preparation. Yes, you will need a new supply of long pants and long sleeve shirts, but can it wait until early October?  You want everyone to skip off to school gleefully each day, but some days they are more likely to shuffle – or stomp – out the door. Let it go. Give them a hug and a smile anyway, and maybe a little encouragement to go forth and make it a great day.

  1. Put a positive spin on it 

Help anxious children see the upside when they express their fear with comments like, “I don’t want to go back to school.”  Remind them that they will see friends they haven’t seen all summer. Ask them what they are looking forward to the most. Help them see that starting something new can also be exciting.  Just smiling – even if you don’t feel happy – releases endorphins that will make you feel better.  

This time of year often means heightened anxiety at home.  Look for ways to lower the stress of back-to-school at home, so your kids can take their best selves into their new classrooms.  Less anxiety means they will be more open and receptive to the learning their teacher has planned for them.  

Take a deep breath. In a few short weeks, we can look back and congratulate ourselves on settling into our new school year routine. 

 

Lynne Brown is a freelance writer, former Montessori teacher, and mom to seven amazing kids, some of whom now have kids of their own.  You can learn more about her at www.lynnebrownwriting.com.