Going back to school can be challenging for many. Unfortunately, the Covid pandemic has not helped but only added to the stress. Kids were isolated and hid behind masks and screens which only made their anxiety worse. They became comfortable in their bubble. Now they are expected to be exposed, make friends, and be active in the community again. They had to do what was important for their physical health, but their mental health was affected. How can we expect our children not to struggle with going back to school? Many children are worried about their health and safety due to what has been going on in our world as of lately. Work with your children on how they can feel safe and focus on what they can control. It is important to go into school with a good attitude. If we tell ourselves that it will be a long and hard day, we are only setting ourselves up. Our thoughts are powerful. Try to challenge your thoughts and reframe statements you tell yourself.
We as parents can support our children by asking them about their day and allowing them to express their thoughts and feelings. Learn to listen. Focus on their strengths and praise them. Practice the skills with them. Relax together as a family. Work on problem solving skills with them. Returning to school can be more challenging for some who struggle with transitions. It is beneficial to remind them that change can be positive, and transitions are a part of life. All things have a beginning and an end. Encourage them to see a counselor and talk to the school social worker.
Possible stressors your child may have:
Taking tests
Presentations
Homework
Busy schedules
Peer pressure
Image concerns
Financial stressors/work
Relationships
Social acceptance
Earning good grades
Parental pressure
Making friends
Applying to colleges
Social media
Safety and health concerns
Social anxiety
Separation anxiety
Bullying
Remember that some stress is normal. However, look for signs. Common symptoms of stress may include:
Mood swings
Acting out
Headaches
Stomachaches
Difficulty concentrating
Becoming withdrawn
Difficulty sleeping
A sudden change in academic performance
School refusal
Tearfulness
Some ways to manage stress:
Self-soothing kits can assist some students
Encourage your student to reach out to the school social worker if they are struggling
Asking and emailing teachers for help
Breaking large assignments into smaller tasks
Take breaks between homework assignments
Creating a schedule and using a planner to manage your time
Exercise
Engage in things that bring you joy outside of school
Get good sleep
Eat well
Increase your support system
Find a quiet and designated area just for homework
Put your phone and other distractions away
Practice Mindfulness
Practice deep breathing
Visualization
Distress tolerance
Challenge your thoughts
Written by Ellie Lauterwasser, LCPC, C-DBT
