Managing Back-to-School Blues

A new school year brings a familiar hustle and bustle, as parents fill shopping carts with supplies, pediatricians update vaccinations and teachers set up classrooms. It is common for kids to sense the shift in pace and to feel anxious about starting a new school year. With some planning, you can set your kids up for success.

Start the Year Strong

The best time to prepare for the school year is before it begins. Here are six back-to-school tips to make life easier for everyone.

1. Talk about it.

Keep the door open to regular conversations about school with your child. Urge them to chat about their favorite things from past years and what they’re looking forward to in the upcoming year. Try not to shy away from asking about their least favorite things, too. It can help uncover worries or anxieties you may not have noticed otherwise and provide the opportunity to think of strategies to help them manage the tough parts of school.

2. Acknowledge your child's feelings.

As a parent or teacher, one of the best things you can do for a child is to recognize and validate their fears. Instead of telling them there's nothing to worry about, try:

"I see you're scared for the new year. I remember how nervous I would get about the first day of school. Let's talk about what's on your mind and maybe we can think of ways to help you feel better."

Letting them know you see and understand their feelings can encourage them to share what is bothering them.

3. Get into a routine.

One of the biggest challenges for your child is getting used to a new schedule. To help make the transition smoother, try adjusting their bed and wake-up times a little bit each day a few weeks before school starts.

It’s also a good idea to begin planning together early so everyone feels prepared, supported and ready for a great start.

Here are a few additional things to consider:

• When will you check folders and homework?
• When will your child shower?
• Does your child need an alarm clock?
• Do you have healthy grab-and-go breakfast foods on hand?
• Will you pack lunches the night before? Lay out clothes?

4. Do a dry run.

The week before school, try a practice run waking your child up at the scheduled time and going through the motions of a school day.

Here are a few habits to practice:

• Getting clothes and items ready the night before, including backpacks, lunches and sports gear
• Having an easy breakfast
• Pointing out, if possible, where your child should enter the building
• Setting necessary alarms
• Walking to the bus stop or driving to school

You can even do the same in reverse. Practice coming home and doing whatever your after-school routine will be. The more familiar your child becomes with their new routine, the more comfortable they will be when school starts.

5. Get your child involved.

Letting your child participate in planning for the new school year can help them feel more in control.

• Let them pick out school supplies. They may need to stick to a school list, but it’s fun to pick out colors or styles of notebooks and folders, if possible.
• Attend meet-the-teacher night. This is a great way to get familiar with a school building and see who will be in their class. If your school doesn’t offer this, contact the administration office and ask if your child can tour the building.
• Pick out a small comfort item, together. Let your child put a small item that reminds them of home in their backpack. That could include a picture or a small toy. Be sure to remind them not to play with it during class.

6. Stick to healthy habits.

Your child needs plenty of sleep, nutritious food and regular exercise to handle busy school days. Make healthy habits a priority with fresh fruits and vegetables ready for after-school snacks and help them get regular physical activity.

Know when to get help

If your child is struggling beyond the normal jitters of a new school year, it’s important to communicate with your child’s school and pediatrician. They can help manage your child’s symptoms and connect you with resources, such as a therapist, education materials and medication options.

Here are a few signs your child may be experiencing more than the typical back-to-school blues:

• Anxiety and worries disrupting everyday life. Look for signs that may indicate it’s time to talk to your doctor such as missed school days, constant restlessness, ongoing complaints of stomach pain or headaches, and the inability to calm down or reason with your child.
• Sleep issues. It’s normal for your child to have trouble falling asleep the first few nights of school. But if that persists for weeks, or if they routinely wake up in the middle of the night or have nightmares, you may want to consider getting professional help.
• Loss of interest in activities. Talk to your child’s doctor if they begin withdrawing from their favorite activities or friends.

Remember that your child’s school and pediatrician are part of your team. Your child’s teacher can let you know about behaviors they’ve noticed. Your pediatrician can also help you navigate resources and possible treatments to support your child’s mental wellness. If you need a pediatrician, contact Meritas Health Pediatrics.

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Dana Zimmerman

Dana Zimmerman, FNP-C, is a nurse practitioner with Meritas Health Pediatrics. She has long been interested in caring for pediatric patients, especially in pediatric acute care. Outside of work, she enjoys spending time with her husband and two children, walking, reading, playing pickleball and cheering on her kids at sporting events.