10 ways for parents and kids to stay well this school year

As the summer sun fades and the school bells start ringing, both parents and kids can feel a mix of excitement and anxiety. It’s a time for fresh beginnings, new supplies, and routines, but also a time that can come with its own set of challenges. Prioritizing mental wellness during this transitional period is essential for everyone involved. Here are some strategies to help both parents and children navigate the start of the school year with confidence and resilience.

1. Open the Lines of Communication

Creating an environment where everyone feels comfortable discussing their feelings is crucial. For kids, the thought of returning to school can evoke a range of emotions, from eagerness to nervousness. Parents can facilitate conversations by asking questions about their child's expectations, friends, and any concerns they might have. Use open-ended questions like, “What are you most looking forward to this school year?” or “Is there anything about school that makes you feel nervous?” This helps kids articulate their feelings, while parents can offer support and reassurance.

2. Set Realistic Expectations

With the new school year comes the pressure to perform academically, socially, and personally. It’s vital to help children understand that it’s okay to have struggles and setbacks along the way. Parents should set realistic expectations depending on the child’s age, abilities, and current circumstances. Ensure your child understands that effort matters more than perfection. Encouraging a growth mindset—where mistakes are seen as learning opportunities—can help alleviate anxiety and foster resilience.

3. Establish Routines

Routines provide a sense of stability and predictability, which is especially important during transitional phases. As the school year approaches, gradually reintroduce school-night routines, such as setting a regular bedtime, establishing morning rituals, and creating a dedicated homework space. This not only helps kids adjust to the school schedule but also allows parents to manage their time more effectively, too. Ensure that both parents and kids also include time for relaxation and self-care within these routines.

4. Emphasize Healthy Habits

Encouraging a balanced lifestyle can significantly enhance mental wellness for both children and parents. Focus on healthy eating, regular physical activity, and sufficient sleep. Meal planning for the week ahead can help alleviate stress at mealtime, while initiating fun family activities—such as walks, bike rides, or sports—can encourage movement and foster bonding. Remember, a well-nourished body supports a well-nourished mind.

5. Foster Connection

Reconnecting with friends and classmates can alleviate anxiety surrounding the transition back to school, especially for kids who may be apprehensive about social interactions. Organizing playdates, joining community sports teams, or simply getting together to share stories about summer experiences can ease children back into social settings. For parents, connecting with other parents for coffee or joining local groups can provide a supportive network as well.

6. Practice Mindfulness and Relaxation Techniques

Mindfulness practices can be incredibly beneficial for both children and adults alike. Teaching kids simple mindfulness exercises, such as deep breathing or meditation, can empower them to manage stress effectively. Parents can model these behaviors, making it a family activity. Consider setting aside a few minutes each day for mindfulness exercises—this can be as simple as sitting quietly together or using guided relaxation apps tailored for children.

7. Encourage Self-Advocacy

Teaching children to advocate for themselves can build confidence and reduce anxiety. This could involve encouraging them to speak up when they need help, express their feelings, or communicate with teachers. Role-playing different scenarios at home can prepare kids for real-life situations they might encounter at school, reinforcing that it's okay to ask for support.

8. Be Aware of Signs of Stress

Keep an eye out for any changes in mood or behavior in your children that might indicate they are feeling overwhelmed. This can manifest in various ways, such as changes in appetite, irritability, withdrawal symptoms, or trouble sleeping. Addressing these signs early on can be crucial in managing stress effectively. Don't hesitate to seek support from educators or mental health professionals if you notice consistent struggles.

9. Make Time for Fun

It’s easy to become consumed by the responsibilities that come with a new school year, but making time for fun is vital for mental wellness. Plan family outings, game nights, or even simple moments of laughter and leisure to engage in together. These enjoyable experiences can serve as essential stress relievers, reminding everyone that school is just one aspect of life and that joy is important.

10. Stay Flexible and Adaptable

Finally, remember that every school year comes with its surprises—both good and challenging. Staying flexible and adapting to changes can significantly benefit mental wellness. Encourage a mindset that embraces change as part of growth, helping both parents and kids adjust to new expectations, friends, and learning experiences with an open heart and mind.

Conclusion

Starting a new school year is an opportunity for growth, connection, and learning. By focusing on mental wellness and supporting each other through this transition, parents and kids can make the most of the school year ahead. Prioritize communication, establish routines, and value both fun and relaxation. Ultimately, nurturing mental health comes down to being present for each other and recognizing that together, you can handle anything that comes your way.