Nurturing Back-to-School Mental Health: A Guide for Mothers & Children
As Summer fades into Fall, we unfortunately come to the dawn of the back-to-school season for this year. Excitement over seeing friends again, anxiousness over which teachers we’re going to get, and most of all, the exhaustion of needing the fix our sleep schedules – moms and children alike start feeling all of these and more as the season approaches.
The stress of going back to school is unlike any other, and it’s crucial to address your mental health during this time period. In fact, 75% of U.S. high school students expressed boredom, anger, sadness, fear, or stress while in school. School is essential to childrens’ education, but it may also be a factor in developing negative mental health, so as we go into this school year, there are many things we could be doing to assist children in thriving.
Meanwhile, parents also experience stress and anxiety over everything happening over the back-to-school season. On top of work, driving kids to school, attending orientations, ensuring the kids eat, and that they finish their homework- there are countless new tasks at hand, which can get overwhelming.
the back-to-school transition: stressors, challenges, & signs of anxiety
As the back-to-school season unfolds, it brings with it a host of stressors and challenges that children and mothers alike may encounter. Navigating this transition successfully involves understanding these potential stressors, recognizing the signs of anxiety, and proactively addressing them.
Common Stressors During the Transition
- New Routines: Transitioning from a laid-back summer schedule to a structured school routine can be a huge adjustment for both children and mothers. Early wake-up times, homework, and extracurricular activities can disrupt established habits, leading to stress and resistance.
- Academic Pressures: Trying to achieve highly in academics can be a daunting task, especially as children get older. The pressure to perform well academically, coupled with the desire to meet parental and societal expectations, can contribute to heightened stress levels. Children may fear disappointing their parents or underperforming in comparison to peers, while mothers may feel the weight of ensuring their child’s achievements.
- Social Adjustments: Children often encounter new classmates, teachers, and social dynamics at the beginning of the school year. The need to establish friendships, fit in, and manage social interactions can cause anxiety, especially for those who are naturally shy or introverted. Children might experience feelings of isolation or exclusion, while mothers may worry about their child’s social well-being.
Indicators of Stress & Anxiety
In Children:
- Withdrawal from social activities
- Changes in eating and sleeping patterns
- Avoidance of school-related discussions or activities
- Increased Mood Swings
- Expressions of Sadness/Frustration
- Heightened Sensitivity to Criticism
- Headaches, Stomachaches
- Fatigue
- Other Physical Discomforts
In Mothers:
- Increased irritability
- Changes in appetite
- Difficulty concentrating on tasks
- Overwhelming worry or fear for their child’s well-being
- Difficulty relaxing
- Persistent feelings of unease
- Tension headaches
- Muscle stiffness
- Disrupted sleep patterns.
Open communication is paramount during this transition. Encourage your child to express their thoughts and feelings about school, and validate their emotions. Equally important is observing your child’s behavior for any changes that could indicate stress or anxiety. For mothers, engaging in self-care practices, seeking support from other parents, and maintaining an open line of communication with your child can help manage the challenges that arise during this period.
As we embark on the back-to-school journey, it’s vital to acknowledge the potential stressors, remain attuned to signs of anxiety, and prioritize mental well-being. By fostering an environment of understanding, empathy, and active observation, both mothers and children can navigate this transition with resilience and grace.
practical strategies for children's mental health
Helping your children cope with stress and anxiety during the back-to-school transition is a pivotal role that you, as a mother, can play. By implementing these actionable strategies, you can foster a supportive environment that promotes their emotional well-being and resilience.
- Establishing Routines & Predictability: Set up a daily routine that includes consistent wake-up times, mealtimes, study periods, and bedtime. Knowing what to expect can reduce uncertainty and ease anxiety.
- Encouraging Healthy Lifestyle Habits: A balanced lifestyle contributes significantly to emotional well-being. Ensure your child gets enough sleep, maintains a nutritious diet, and engages in regular physical activity.
- Teaching Relaxation Techniques: Teach deep breathing exercises, guided imagery, and mindfulness techniques. These tools can be used to calm nerves before a test or to unwind after a challenging day.
- Balance Academic Expectations with Self Care: Encourage breaks, hobbies, and spending quality time together. Remind your child that their well-being matters as much as their academic success.
- Promote a Growth Mindset & Positive Self-Talk: Foster a growth mindset by emphasizing that challenges are opportunities for growth. Teach your child to reframe negative thoughts with positive self-talk.
- Celebrating Success & Acknowledging Efforts: Acknowledge your child’s efforts, dedication, and progress. This reinforces their self-esteem and motivation, reminding them that their hard work is recognized and valued.
- Open Communication & Active Listening: Listen without judgment when your child shares their concerns. Validate their feelings and offer reassurance. Encourage them to express their emotions, and provide guidance and support.
- Building a Support Network: Connect with other parents to share experiences and advice. Encourage your child to maintain and strengthen their friendships, as social support can be instrumental in managing stress.
- Patience & Understanding: Every child’s journey is unique. Be patient and understanding as your child navigates the back-to-school transition. Offer reassurance and remind them that you’re there to support them every step of the way.
self care for mothers
Amid the hustle and bustle of tending to your children’s needs, it’s easy for a mother’s own mental well-being to take a back seat. Yet, prioritizing your mental health is not just a luxury—it’s a necessity. When you invest in your emotional well-being, you equip yourself to better support your children and navigate the challenges of the back-to-school transition.
- Allocate “Me Time”: Dedicate a portion of your day to activities that rejuvenate you. This might involve reading, enjoying a bubble bath, or pursuing a creative hobby.
- Hobbies and Relaxation: Rekindle or discover hobbies that bring you joy, such as painting, gardening, or playing a musical instrument. Engaging in these activities can provide an outlet for stress.
- Social Support and Connections: Stay connected with friends and family who uplift you. Arrange regular meetups or phone calls to share experiences and provide emotional support.
- Mindfulness and Stress Reduction: Incorporate mindfulness practices into your routine. Meditation, deep breathing exercises, journaling, and yoga can help reduce stress and increase your overall sense of well-being.
- Solo Retreats: Plan occasional solo retreats, even if they’re short getaways. This allows you to unwind, reflect, and return home with renewed energy.
seeking professional support
Seeking professional help for back-to-school mental health concerns is not a sign of weakness; it’s a powerful step towards self-care and healing. Breaking the stigma around therapy or counseling is crucial for individuals, mothers, and children alike.
Children facing persistent academic struggles, social isolation, emotional changes, or traumatic experiences are all encouraged to seek professional support. Therapy is for everyone, and can help children in any situation.
If you are feeling overwhelmed, are having difficulty coping, or are facing persistent anxiety and depression, it may be time to start looking into ways you can find professional support. Research, and browse through our services- We Rise Therapy & Wellness is here for you.
resources for back-to-school MENTAL health
- American Academy of Pediatrics (AAP): The AAP offers resources on various aspects of back-to-school health, including mental well-being, academic success, and physical health.
- Mental Health America (MHA): MHA provides valuable insights into promoting children’s mental health during the school year and offers resources for parents.
- National Association of School Psychologists (NASP): NASP offers guidance on helping children navigate the emotional challenges of back-to-school transitions.
- Your Local Schools and Community Resources: Check with your child’s school for information on school counselors, support groups, and workshops aimed at promoting mental health.