A guest post by
Melissa Howard ⎸melissa@stopsuicide.info
Across the country, children are packing their lunch boxes and heading back to school. While some children are eager and excited to get back into routine (translation: see their friends), many are more reluctant to let go of their free time. There are also children who experience mild to severe back-to-school anxiety, which can make the process difficult and unpleasant for the entire family.
Dr. Jamie Rishikof outlines a few ways to help your child – and yourself — overcome the unease and apprehension that comes with a new school year:
- Focus on the fun. Even if your child is not a fan of the classroom, there are things they like about school. Whether it’s friends, recess, or art class, your child probably isn’t crying in the corner the entire day. Remind them of all the fun times they will have. Johns Hopkins also recommends spending some time with school friends and playing on the school playground in the weeks before the first day.
- Mitigate sources of anxiety. The thought of going back to school after a long break can be a source of stress and anxiety. Work on anxiety management strategies, like exercising and short breathing exercises. Getting in physical activity doesn’t have to be a complicated matter; even a walk around the block or at a nearby park is a great way to get moving and be outside for some fresh air. If you don’t happen to live in a walkable neighborhood, look for an area with a high Walk Score, which measures the walkability of locales around the country.
- Implement a schedule three weeks before the first day. Your children’s schedule has no doubt been lax since Memorial Day weekend. Late bedtimes, unrestricted access to video games, and irregular meal schedules are part of what makes summer so much fun. But if your child suffers with anxiety, implement your school year routine at least three weeks in advance.
As A Fine Parent points out, this should start with making sure children are getting enough sleep. You can also ease your early morning woes by preparing clothes the night before and creating a visual chart of must-do tasks such as brushing teeth and returning books to backpacks. One way to stay on schedule is to organize items so that each item your children are taking to school is in a designated area. This includes jackets, shoes, and school supplies.
- Create the right space. If you ask your kids, one of the biggest sources of anxiety is often homework. Help them through their nightly load by giving them a space specifically for doing work, which could double as a playroom. This should be an area free of distractions, which starts with decluttering. Also be prepared to offer snacks and drinks to keep them full and focused. Provide a bright lamp or put their desk next to a window for natural light.
- Let your child plan their own lunches. Lunchtime is the only part of your child’s day where they will get to have a bit of home in their hands. Give them an opportunity to select some of their own lunches. While it sounds simple, having access to what your child considers comfort food can help them re-center their mind.
If they don’t like sandwiches, try these 10 fun school lunches that utilize healthy ingredients such as fruits, vegetables, and lean cuts of meat. Print out a copy of the school lunch calendar and allow your child to go through the line if they’re having a meal they enjoy (or if ice cream happens to be on the menu).
Remember, the school year only lasts on average 180 days. While that can seem overwhelming, remind your child that there are plenty of weekends and long breaks intermingled throughout each semester. With your support, your child can begin to look at each August as the beginning of a new chapter in their academic lives instead of the end of a summer fun.
The clinical practice of psychologist Dr. Jamie Rishikof is focused on child and adolescent therapy and parent consultations. Reach out today for more information! 781-400-3149
