Back to school tips for anxious kids
For kids with anxiety the start of a new school year can be tough. There is a lot of unexpected with a new school year. For some kids, this might be their first time going to school, riding on a bus, or meeting their teacher. For other kids, this school year might mean a new building, new teachers, new peers, or a new schedule.
The key to having a back to school week that is calm (relatively), regulated, and positive is prepartion.
Follow these tips to help prepare your child for going back to school!
Prioritize Sleep
When our brain is rested it is easier to regulate, focus, and listen. Two weeks before school begins start to ease back into a good sleep and wake time. Try moving bedtime 10-15 minutes earlier every couple nights until you arrive at your desired bed time.
Identify Bedtime
The American Academy of Pediatrics has recommendations for how much sleep children need. Find out what time your child needs to be up for school, go back that many hours, add another half hour for unexpected surprised, and you should have your ideal bedtime.
Talk About It
Don’t let kids be taken by surprise. A few weeks before school begins start to introduce the idea of going back. If your child tends to be anxious, a count down calendar can help create predictability.
Remember: Don’t over do it, allow kids to enjoy summer break as well!
Get Familiar with School
Anxious kids like to know what to expect. Show your child pictures of their school, their teacher, and their classroom if possible. Check out the school district website or social media page for photos. Take a drive to school, check out the building, see where the drop off is, take a look at the grounds. Make sure the first time your child goes to school is not the first time they are seeing what it looks like. If your school has a back to school or meet the teacher night make sure to attend.
Practice Makes Perfect
Many families find the first day of school to be stressful. Get the hiccups out of the way by doing a trial run! Practice eating breakfast, getting in the car, or walking to the bus stop. Take a drive to school and see where you’ll be entering each day.
Be Empathetic
Change is hard for kids. Listen to their fears and concerns. Provide reassurance and remind them of how strong they are. Allow for children to have feelings, do not try to fix their feelings, but instead practice co-regulation. Your children will respond to your emotions, make the way you talk about school calm, positive, and regulated.
Connect to Support
If your child has an IEP or a 504 plan, make sure to reach out to the school and talk about how it will be implemented.
Introduce yourself to your child’s teacher and send them an email. Let them know about your child’s strengths and where they need support.
Connect to a therapist. A therapist can help both you and your child deal with transitions and big feelings!
