Back-to-school shopping is underway, with face masks and hand sanitizer added to the list of supplies this year. Youth First wants to ensure that kids are also socially and emotionally ready to begin the school year. Here are our top 10 tips for mental health success.
1. Model calmness. Children will take on stress and anxiety from adults around, them so make sure to work on your own feelings and fears about a return to school. Parents are the original co-regulators, the first teachers of how to manage emotions. Whether we are in school buildings or not, there are fears about returning. If the parent sets a positive tone the child will follow.
2. Talk to your child about safety in a way they can understand. Keep it simple and appropriate for each child’s age. Let them know this isn’t going to last forever but for now there are rules we have to follow. As is often said, “This too shall pass.”
3. Set a structured daily schedule, especially in the weeks leading up to school. Have a wake-up time and bedtime that are age appropriate for your child. (Most experts recommend 8-10 hours of sleep each night.) Part of the reason teens need more sleep is because of rapid development of body and brain.
4. Limit screen time and social media exposure, especially in the weeks leading up to school. If screen time has been high, this may initially cause behavioral issues and withdrawal. Hang in there with the limits and your child will make the adjustment. Always have your child’s phone charging in your bedroom overnight to prevent late night access.
5. Plan family meal time without any electronics, whether it’s peanut butter and jelly sandwiches for lunch or a more formal meal for dinner.
6. Stay up-to-date with your child’s school on changes and precautions they will be taking. Discuss those procedures with your child and help them practice if new rules are introduced. Let your child know that these changes are the school’s way of being proactive to keep everyone healthy.
7. Discuss clear expectations you have for your child when they return to school (behavior, safety compliance, and academics).
8. Model and discuss positive ways for your child to express his or her feelings. If they are younger, videos and books are a great way to explain complex feelings. Give your child life examples of when you have been scared, frustrated, or excited and how you dealt with those feelings.
9. Practice calming techniques with your child in the weeks leading up to school (breathing techniques, mindfulness, taking a time out). Make sure they are helpful and age appropriate. Check out bubble breathing, finger breathing and other techniques on Youth First’s website at youthfirstinc.org/selmaterial. Repeated practice is helpful for younger kids.
10. And last but not least, show enthusiasm for the first day of school! Remind students of the joy of learning and seeing friends and beloved teachers. Whether they are walking into a school building or walking to the kitchen table, they should be prepared and excited to start school.
It’s certainly normal that all parents and students have some apprehension about returning to school this year. However, being prepared and informed helps reduce stress and anxiety. Most importantly, keep the lines of communication open with your kids.