Like many life changes, back to school can cause both positive and negative emotions for students. They may be excited about seeing their friends but also worry about academic expectations, fitting in, or being made fun of by other kids. These changes and stressors, may cause students’ mental health to worsen. Poor mental health can have a negative impact on academic performance, so how do you keep your child healthy and happy during the school year?
Communicate with your child and monitor them for signs of depression, anxiety, social phobia, or fear of school, “scolionophobia.” Good questions for your child might be:
Do you ever feel anxious about academics or peer relationships? Is everyone at school treating you okay?
Do you feel safe at school?
Are you able to concentrate in class?
What was your high point and low point of your day today?
Regular check-ins about friends, grades, and your child’s emotions can help you to detect any early concerns. Remember to be a good listener, engage in validating their feelings, and praise them for being vulnerable about sharing about their life with you!
Healthy Habits That Support Schoolyear Wellness
Nutrition
Eating a well-balanced diet and staying hydrated is important for setting up your student for success. Aspects of a healthy diet:
Colorful fruits and vegetables.
Fat-free or low-fat milk and plenty of water.
A variety of seeds, nuts, and beans.
Whole-grain bread.
Limit caffeine consumption, and none before the age of 12.
Limit sugar consumption for mood management.
Movement
Exercise and movement improves cognitive and academic performance, especially for kids with ADHD.
The Amount of Exercise Recommended Varies per Age:
Age 3-5:
Movement through active play.
Age 6–17:
60 minutes per day of exercise like running, climbing, or jumping.
Age 18 and older:
150 minutes of moderate-intensity activity like strength training or brisk walking.
A Routine Sleep Schedule
A consistent sleep routine with quality sleep is important for sustaining your mental health throughout the school day. Inadequate sleep can negatively affect your mood, and students who go to sleep and wake at the same time every day have fewer depressive symptoms.
Set an Alarm for the same time every day.
Do a calming routine like yoga or reading before bed.
Limit electronics 2 hours before bed.
Keep a Routine Schedule
Having a consistent routine can help you feel more in control and less stressed. Kids do better when they can predict what their expectations are throughout the day.
Use planners and calendars for organization.
Put homework, sports practices, and concerts on a schedule.
Keep a consistent routine time for homework/studying, mealtime, and bed.
Encourage Self-Care
• Getting plenty of sleep.
• Eating healthy foods.
• Managing stress through exercises such as yoga.
• Taking regular breaks throughout the day.
Build a Support System
Talk to teachers. If you’re struggling academically, let your teachers know. They can provide support or direct you to resources that can help.
Reach out to friends and family. Sharing your feelings with others can provide emotional relief, and they can offer advice or support.
Arrange outings with their peers.
Enroll them in sports or clubs that match their interests.
Plan Ahead for Academic Success
Put projects on a calendar to prioritize what assignments come first.
Try the “Pomodoro technique”: Use a kitchen timer to do 25-minute chunks of focused work, and when the timer buzzes, take a break. You can play around with the amount of time and see what works best for your family.
Teach Healthy Coping Skills
Mindfulness
Deep breathing, meditation, or yoga can help manage stress.
Journaling
Journaling feelings or highs and lows from the day can assist with feeling grounded.
Role Model Healthy Behaviors
Parents and siblings should also role model healthy routines, so the household feels calm and predictable.
If Your Child Hits a Bump in the Road
Be Supportive and Nonjudgmental.
Reach out to your child's teacher, school counselor, or pediatrician for further guidance.
Schedule an appointment with an outpatient therapist If your child needs support and might benefit from therapy.
Comments