The back-to-school transition can be challenging. If it’s hard for you and your family to say goodbye to summer freedom and fun, know that you’re not alone! This time is often filled with stress too. Maybe your child is scared of the unknown, or maybe you’re struggling with the pressure of new routines and responsibilities.

In today’s blog post, I want to share three tips to help you and your family manage back-to-school stress. 

1. Plan ahead.

Planning ahead means more than purchasing school supplies and ensuring that their back-to-school clothes fit. To start, if your summer schedule has meant late nights and relaxed mornings, shift your routine a few weeks ahead of the first day of school. Put systems in place to help with after-school activities like homework and sports practice too. 

If needed, reach out to the school and ask if you can come in to visit their new classrooms and walk the hallways. This simple exercise will give them a sense of comfort and control about what’s to come. Even driving to and from school may help! 

Similarly, talk to their teacher about key concepts and goals for the year. Being aware of their curriculum will allow you to better support their success. Plus, hearing that they will be studying Ancient Rome or the phases of the moon may shift your child’s attitude from disappointment that summer is over to excitement for the school year ahead. 

There are so many different ways to plan ahead — you don’t have to practice them all! Find an option that works for you and your family. 

2. Check in with your child.

In all the hustle and bustle of back-to-school preparation, you may forget to communicate with each other! Listen to their feelings and fears and validate them with a response like, “That must be very hard. Let’s come up with a solution together.” Strategize about ways to decrease their concerns and shift their focus from negative to positive. Remind them of all the exciting parts of the beginning of a school year, like being reunited with their friends or exploring the new books in their classroom. 

You may also want to refresh their social skills. Whether it’s introducing themselves to a new student or asking their teacher for help, these moments can feel challenging after summer break! Role play frustration tolerance too and remind them that it’s okay to feel discouraged as they master the skills required in their new grade. Be sure to praise their efforts, as your feedback goes a long way in building self-compassion and confidence.

3. Practice self-care.

It’s important to check in with yourself too. How are you feeling as you prepare for the school year? Are you already overwhelmed with back-to-school events and extracurricular opportunities? Do you feel pressure to get it all just right? The first step towards clarity is self-awareness, so be honest with yourself. 

Now, find a coping mechanism to help you feel calm again. I like to start with deep breathing. This mindfulness exercise serves to ground you and prepare you for whatever the day brings. You can also journal, take a short walk, or listen to your favorite song. Even sitting on your front porch in silence for a few minutes can bring you peace. 

Discover the possibility of living a meaningful life. Discover the possibility of recovery. Reach out to Dr. Benaaz Russell, PsyD, CEDS-S, today to schedule an appointment!