According to a study conducted by Understood.org, 87% of parents of children under 18 say the back-to-school season causes them stress and anxiety. When it comes time to start another school year, there are a lot of new experiences, teachers, classrooms, and routines that will all occur within the first week of school; it’s no wonder anxiety can bubble! We have compiled eight tips to help deal with back-to-school anxiety.

1. Establish a Routine Early

In preparation for the back-to-school routine, it can be helpful to adjust your child’s sleep and wake times a week or two before school starts to ease the transition from summer break to school time. Sleep habits like warm baths, a comfortable environment, and limiting stimulating activities before bed can aid in restful sleep. 

2. Talk About It

Sometimes, all your child needs is to talk it out. According to the American Psychological Association, talking about fears can help children process and reduce their anxiety, as they feel heard and supported. 

Some ways to ensure you can better handle back-to-school anxiety are to;

• Be available
• Actively listen
• Respond thoughtfully

3. Visit The School

Back-to-School night (Open House) is an excellent opportunity to tour the school before school starts, especially if it is a new environment. A great way to alleviate the fear of the unknown is to visit all the teachers your child will be learning from and do a few practice runs of where your child’s daily schedule will take them. Have them walk their class route to gain familiarity with the school and meet classmates. 

4. Focus On The Positives

Dealing with back-to-school anxiety can cause students to focus on the negative aspects of starting a new school year. Highlighting the exciting aspects of school, such as seeing friends, learning new things, or participating in fun activities, can reduce anxiety by shifting the focus from fear to anticipation. 

5. Prepare Together

Getting in the groove of back-to-school can be easier if your child is included in the preparations. Activities like back-to-school shopping for school supplies, new clothes, and shoes can give them a sense of control and reduce anxiety. A fun activity to do together can be to help them pack their bookbag for their first day. 

6. Practice Relaxation Techniques

When anxiety starts to fog the mind and take over, it’s important to teach and practice relaxation techniques like deep breathing and the 3-3-3 rule, which is asking your child to name three things they can see, identify three things they can hear, and move three different parts of their bodies to help them focus on reality. 

7. Set Realistic Expectations

Helping your child set achievable goals for the school year reduces pressure and anxiety and encourages them to focus on learning and having fun rather than on perfection and negatives. 

An example of how to set realistic expectations or goals is to use the SMART method. The SMART acronym stands for;

• Specific: a clearly identified end goal that the student can measure whether they have achieved it or not.
• Measurable: a tangible goal that you can track progress to ensure you achieve.
• Achievable goals are possible to complete but also push you to improve; they cannot be too easy or hard.
• Relevant: the short-term goal must help you complete your relevant long-term goal.
• Timebound: a specific deadline is needed to mark progress and completion of the smart goal.

8. Stay Positive and Calm

Our eighth and final tip on dealing with back-to-school anxiety is to model calm and positive behavior about the upcoming school year. According to Memorial Herman, there are different strategies and methods to showcase a positive and relaxed outlook on stressors.

Incorporating these tips into your back-to-school preparations can significantly improve your child’s ability to manage anxiety. Children and parents can navigate the transition more smoothly by fostering a supportive environment, building confidence, and maintaining open communication.

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