The summer flew by and now it's time to get ready for the new school year. Many of you have either already begun school or only have a few days of summer left. Perhaps you're feeling worried about the upcoming school year, whether it's the start of a new grade or a brand new school. It's natural to feel anxious about this transition. 

Here are some tips for caregivers and children for managing back to school anxiety: 

1. Actively listen and model effective coping skills:

It is normal to experience some form of emotional response to transitions and changes. What we do need to keep an eye on, though, is our children's ability and our ability as caregivers to self-regulate and work through challenging feelings. The first step in learning to manage intense emotions is to recognize that we are having them in the first place, identify the emotion, and then find healthy outlets for them. This could take the shape of voicing thoughts and emotions, engaging in forms of movement or physical activity, listening to music, allowing ourselves to cry, or creative expression through art and play. The most valuable response for parents is to make time to be an active listener for their children, to encourage their children to express themselves freely while maintaining a supportive and soothing manner. Invite your child to practice self-soothing activities with you. 

2. Deep breathing

The stress response is triggered in our bodies whenever we are exposed to situations that cause us to feel anxious. Normal bodily responses to stress include an increased heart rate, tightening of the muscles, and a shallowing of the breath, among other symptoms. Do these symptoms ring a bell? Then I recommend taking some deep breaths. This simple relaxation technique, which is the antidote to the stress response, is activated when we learn to control our breathing. This tells our bodies that we are safe and regulates our nervous system. My go-to breathing exercise is “box breathing.” Imagine a square and inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat as many times as needed. 

3. Routine

Sticking to a regular routine, which is vital for providing a sense of stability and control, can reduce anxiety. An effective approach to prepare for the school year, along with extracurricular activities, is to establish a daily routine. This might include rest time after school, creating a blocked time for homework, putting electronics away and winding down at a certain time to get enough hours of sleep, as well as ensuring that nutritional needs are being met throughout the day. Routines don’t have to be boring. If you are a parent, you can allow your child to have input into building their routine. Maybe that is implementing an activity into their evening that they enjoy, such as a game. 

4. Be here now

Routine is helpful and it is important to embrace flexibility. Embrace the unknown and make peace with the fact that the here and now is exactly how it is. When you accept something, it does not mean that you have to agree with it or even enjoy it; rather, it means that you are willing and able to embrace what lies ahead. No matter how much time we spend racking our brains around all the “what ifs,” most of the time we are unable to accurately predict what will take place in the future. Ask yourself what you can do to concentrate on the here and now, rather than letting yourself become preoccupied with what will happen in the future. 

Authored By: Julianna Robinson, LCSW

Reference:

Kaputk. (2021, August 16). Box breathing benefits and techniques. Cleveland Clinic. Retrieved August 18, 2022, from https://health.clevelandclinic.org/box-breathing-benefits/