1. Embrace the transition
Most likely, your family has got a lot to do before the first day of school. Instead of making your responsibilities, deadlines, and shifts in routine into chores, think of them positively. After all, you’re starting the year off on the right foot. Make a day (or two) out of finding school supplies.
Help your children organize everything in their rooms the week before. Encourage them to check their schedules and reach out to classmates they already know. Get started on an appropriate sleep schedule early so you’re not stressing the night before school. Talk about a meal plan that includes their favorite foods for that first week. Make the two weeks or so before the start of the semester into their own fun transition time. When you’re involved in getting your kids prepared,
2. Get into stress-reduction habits
While this season is particularly stressful, it’s good to develop techniques to cope with anxiety at any time. Encourage your children to deal with their stress in healthy ways, such as playing outside, being creative, or journaling.
You can also talk to them about meditating and practicing mindfulness. As a family, carve out quiet time for doing yoga, sitting with your feelings, or listening to guided meditations. When you all prioritize stress reduction, it’s easier to do during particularly hard times.
3. Listen to your kid
When your child comes to you with their worries, take time to listen. Validate their fears. Let them know it’s okay to be anxious and that you’re there to support them. You’re their caregiver and the person creating a stable environment where they feel safe.
Never dismiss their feelings or tell them to just “quit worrying.” Instead, brainstorm solutions to their problems and discuss the likeliness of their worst fears actually happening. Show enthusiasm about their new endeavors this year and stay connected with their school. When you’re involved, it shows your children you care and that you’re a safe person to turn to.
4. Set realistic expectations for the year
It’s easy to get overwhelmed by all the new expectations at the start of school. Whether it’s achieving top grades, making new friends, getting a part-time job, or excelling in extracurricular activities, your child might be feeling anxious by thinking about all these at once.
Instead, take them on one by one. Help your child set achievable goals that consider their strengths and interests. Remind them that perfection is not the goal—progress and personal growth are. It’s better to fully commit to a few things rather than spread themselves too thin.
Does your family need extra help?
While back-to-school stress is normal, extreme anxiety should be addressed by a mental health professional. If anyone in your family is perpetually on edge, worries about unlikely scenarios, and has trouble completing tasks because of anxiety, talk to a therapist.
You might consider individual or family counseling, depending on the dynamic you’re dealing with. A therapist can help your family learn to recognize their emotions, manage distressing feelings, and thrive even when life gets tough.
To find out more about how therapy can help you cope with back-to-school stress, please reach out to us.