By Kelly Maue

Back-to-school time can bring a mixed bag of emotions. While the issues and stressors change through the years, there are real repercussions.  Excitement, fear, and overwhelm can affect preschoolers, college students, and everyone in between. Academic pressures, making friends, and homesickness are just a few of the challenges. But each new school year can offer a fresh start. Here are some ways to help make the most of it and get back into learning mode. 

Sleep needs to be a priority no matter a student’s age. The lack of it is linked to stress, depression, and anxiety. Ideally, start shifting schedules a couple of weeks before school starts. Try waking and going to bed a bit earlier, in small increments. Reducing screen time in the evenings and cutting it out entirely at least an hour before sleep is a healthy goal. Reading a book at bedtime is a better way to unwind. 

Good nutrition is another key to starting the school year on solid ground. Lean protein, whole grains, and fruits and vegetables are fuel for learning. Research shows that a diet with 5 + daily servings of fruits and veggies results in higher scores of mental well-being. And protein is essential for healthy brain function.

Get organized and add extra time so mornings aren’t quite so hectic. Simplify things by picking out clothes, packing up, and planning an easy and nutritious breakfast the evening before. An added benefit of making routines is that they create a sense of stability.

Offering choices gives young students a sense of control during this time of transition. Picking out clothes, backpacks, and school supplies are a few ways to do this. Feeling empowered while showing an individual sense of style is healthy at any age. 

Let the student get familiar with the school and surroundings ahead of time. Meeting a teacher or checking out the classroom or playground can help calm uneasiness. The same goes for older students, while becoming acquainted with a high school or college campus and other important resources. 

Encourage social connections. Extracurricular activities and sports are healthy ways to share common interests. Finding these familiar faces in a school setting can be a great source of friendships and support. 

Keep the lines of communication open. Stay in touch with teachers to discuss changes at home and other relevant information. Even more importantly, talk to your student. Questions like “Are you nervous about anything?” or “Did anything surprising happen today?” help keep dialogue going. Speak positively about school and let the student know it’s normal to have multiple emotions at the same time. Validate feelings and empathize while being a safe space for your child to talk and decompress. 

Celebrate new beginnings and mark milestones. First day photos and a special breakfast are a great way to start. Or create a new tradition associated with school that has a personal, positive vibe.  

Applaud the wins. Recognize big and small victories along the way with positive talk or small rewards. Making a new friend or scoring well on a test are certainly worthy of recognition. But seemingly simple things, like being on time, may deserve credit as well. 

Students of all ages can learn methods to help alleviate and manage school-related stress. Breathing techniques, taking breaks, meditation, physical activity, yoga, or talking with a trusted friend or counselor are all great ways to release tension. 

Watch for signs of trouble. For younger students, extreme reactions like crying, resistance, stomachaches, and clinginess can be red flags. Older students may show changes in sleep or appetite patterns, a drop in grades, lack of interest or concentration, sadness, depression, and physical symptoms. 

Any adjustment period takes time, especially a back-to-school transition. While some students adapt quickly, others take longer to get settled. If a little time has passed and something feels off, trust your gut. A doctor, therapist, or school counselor may be able to offer more support. 

Check out this related content from Hec Media:

Healthy breakfast options to help fuel students as they head back-to-school  

Rest and its role when it comes to school performance