As the school year approaches, you may notice your child feeling a mix of excitement and anxiety. The return to school, especially after long breaks or changes in routine, can be a stressful time for kids. From meeting new teachers to dealing with academic pressures and social challenges, it’s important to remember that your child’s mental health plays a big role in how they adjust and succeed at school. Here are some ways you can support your child’s mental health as they head back to school.
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Start Conversations Early and Keep Them Going
One of the best things you can do as a parent is to talk openly with your child about their feelings. Before school starts, ask them how they feel about going back. Are they nervous about something? Excited? Perhaps they have concerns about making friends or keeping up with schoolwork. Opening the door for conversation early lets them know their feelings are valid and you’re there to listen.
Make it a habit to check in regularly. You can do this during family meals, car rides, or bedtime. Simple questions like, “How was your day?” or “Is there anything on your mind?” can lead to deeper conversations. Children will likely share their worries with you when they know you’re approachable and genuinely interested in their emotional well-being.
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Establish a Routine to Create Stability
Kids thrive on routine because it gives them a sense of security. As the school year begins, work on establishing a predictable daily schedule. This could include set times for waking up, meals, homework, and bedtime. Having a routine helps reduce anxiety by letting your child know what to expect.
That said, don’t be too rigid. Allow for flexibility where needed—especially when it comes to playtime or downtime. Striking a balance between structure and relaxation can help your child feel more grounded and less overwhelmed.
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Encourage Good Sleep Habits
Sleep is crucial for the mental well-being of children. Insufficient sleep can lead to increased irritability, anxiety, and lack of focus in the classroom. As the school year begins, help your child develop good sleep habits by setting a consistent bedtime and wake-up time. Create a calming bedtime routine with activities like reading, listening to music, or talking about their day.
Make sure your child’s sleeping environment is comfortable and free of distractions like phones or tablets. Encourage them to wind down from screens at least an hour before bedtime. A well-rested child is more likely to have a positive outlook and better mental resilience during the school day.
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Teach Coping Skills for Managing Stress
School can sometimes be stressful, especially with homework, tests, and social pressures. Equip your child with simple coping strategies to manage stress healthily. For younger children, this might include taking deep breaths, counting to ten, or squeezing a stress ball. Older kids might benefit from journaling, going for a walk, or practising mindfulness.
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Teach them that it’s okay to ask for help when they feel overwhelmed, whether it’s from you, a teacher, or a counsellor. Remind them that everyone feels stressed from time to time and that they’re not alone in facing challenges.
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Promote Physical Activity
Physical activity is closely tied to mental health. Exercise helps release endorphins, which are chemicals in the brain that boost mood and reduce stress. Encourage your child to stay active, whether it’s through sports, dancing, biking, or simply playing outside.
If your child isn’t involved in structured sports, that’s okay! Even small amounts of physical activity, like taking a walk or playing in the park, can make a big difference in their mood and overall mental well-being.
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Encourage Social Connections
Friendships are crucial for your child’s mental health. Encourage your child to create and maintain social connections, whether it’s through joining clubs, participating in team sports, or simply hanging out with friends. Being part of a supportive social circle can help your child feel more connected and less isolated.
If your child is shy or struggles with making friends, gently encourage them to step out of their comfort zone. You could arrange playdates, encourage them to invite a classmate over or attend community events where they can meet new people.
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Be Mindful of Your Stress
Kids often pick up on their parents’ emotions, so it’s important to manage your stress as well. If you’re feeling overwhelmed by the back-to-school season, take steps to prioritize self-care. By modelling healthy ways to manage stress, you teach your child valuable lessons about coping with challenges. This could mean practising deep breathing, going for a walk, or simply taking a few moments to relax. When you’re calm and centred, you’re better able to support your child emotionally.
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Stay in Touch with Teachers and School Staff
Communication with your child’s teachers and school staff is key to staying informed about their mental and emotional well-being. If you have concerns about your child’s behaviour or emotional health at school, don’t hesitate to reach out to their teacher or school counsellor.
Teachers spend significant time with your child and can provide valuable insights into their mood, behaviour, and social interactions. Working together with the school ensures that your child has a strong support system both at home and in the classroom.
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Celebrate Small Wins
School can be challenging, so it’s important to celebrate your child’s efforts and accomplishments, no matter how small they may seem. Whether they’ve improved in a subject, made a new friend, or simply got through a tough day, acknowledging their achievements boosts their confidence and helps them feel supported.
Remember, it’s not just about academic success—emotional growth and resilience are just as important. When your child feels encouraged and celebrated, they’re more likely to approach school with a positive mindset.
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Final Thoughts
Supporting your child’s mental health as they head back to school is a continuous process. Note that your presence and support mean the world to your child. With you by their side, they’ll feel more prepared to tackle whatever the school year brings—both academically and emotionally.
Featured Image Source: Children’s Health
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This article was first published on 6th September 2024 and updated on September 7th, 2024 at 7:30 pm
victor-ifegwu-mbonu
Ifegwu-Mbonu Victor is a Personal Growth and Leadership Trainer who provides training and coaching to individuals and organizations.
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