Going back to school is something a lot of kids dread. Whether they spent their summer days at the beach, on vacation, enjoying some AC, and video games, it can be really hard to go back to reality as they say. Everyone needs time to relax and re-center in order to come back energized to take on new challenges.
Whether your child loves going to school or isn’t too thrilled about going back, it can be a nerve-wracking time for many students and their families. Some children may struggle with staying organized, focusing during class, social anxiety, and peer pressure. This can feel overwhelming because of all of their responsibilities. Especially with balancing to find the time for a good night’s sleep, studying, and maintaining friendships.
If any of the above sounds like what your child has been dealing with, we’re here to help you set your child up for success this fall. Right now is the perfect time to reset academically, emotionally, and physically. The transition to going back to school can be incredibly stressful for both parents and children. This is why building a strong wellness foundation can help buffer anxiety, improve focus, and support long-term mental health.
Here are 5 foundational tips that are supported by lifestyle medicine principles to ensure back to school success.
1. Prioritize Sleep: Routine is the New Rescue
The Why – sleep deprivation in children and teens is directly linked to irritability, poor focus, low mood. Sleep deprivation also increases the risk of anxiety and depression.
The How – Have a consistent bedtime and wake-up time, even on weekends. Part of consistent bed time is also having a calming evening routine which can include dimming the lights, warm showers, reading or journaling. During this time, avoid screens one hour before bed (you can try red-light lamps or blue light blockers if needed).
Target hours of sleep: Ages 6-12: 12 hours per night. Teens: 8-10 hours per night
2. Move the Body to Settle the Mind
The Why – Exercise increases BDNF (a brain-growth chemical), boosts endorphins, and improves concentration and self regulation.
The How – Schedule an exercise break to get at least 60 minutes of physical movement each day. This could be biking to school, or around the neighborhood, family walks after dinner, or free-play outside. This doesn’t have to feel like an obligation, make it fun! Exercise can be fun that the whole family can enjoy like dancing together or playing sports outside. Activities like yoga or stretching before bed can be incorporated into a sleep routine and works to ease anxious minds.
3. Limit Screen Time to Protect Mood and Sleep
The Why – Too much screen time is associated with poor sleep quality, mood swings, and dysregulated dopamine (i.e. motivation/pleasure signaling).
The How – Set a screen time limit of less than 2 hours per day for recreational use. Devices should be kept out of the bedroom at night and instead of passive screen time, try engaging activities like puzzles, books, or creative play.
4. Get Sunlight Every Day
The Why – Sunlight helps regulate circadian rhythms, boosts serotonin levels, and increases Vitamin D-critical for brain and immune health.
The How – Encourage morning sunlight exposure (10-20 mins outdoors before 10 am) by going outside. Everyday activities can also be moved to the outdoors, like completing homework or reading. On rainy days, consider full spectrum light lamps.
5. Feed the Brain with Whole Foods
The Why – The gut and brain are deeply connected. Kids (and adults) who eat a whole-foods-based diet rich in healthy fats, fiber, and protein show improved mood, focus, and sleep quality.
The How – Build meals around protein, fiber, and healthy fats (eggs, avocado, berries, olive oil, salmon). Reduce sugar, dyes, and ultra-processed snacks. Pack whole-food snacks such as trail mix, cut fruit, hummus & veggies, and hard-boiled eggs.
What are the signs that my child needs more support?
Your child is refusing to go to school:
Look for physical signs of anxiety: Stress and worry can manifest as physical ailments. Your child may not be acting sick just to get out of school, but it’s possible that the headache or stomachache is a direct result of anxiety. If your child continues to complain about health problems and pains, it could be a sign of unchecked anxiety, OCD, bullying, trauma/stressor or even an undiagnosed learning disorder that is causing school to be a stressful environment, and the body is doing what it can to protect itself.
Behavioral changes:
Children who are fearful of going to school may become more clingy to their parents, scared of leaving the home, may throw tantrums or develop behavioral problems, or may act more flat and disinterested in things they normally love. These behaviors can be a sign that emotions are running rampant and your child is having difficulties regulating these emotions. If your child appears more nervous, frightened, moody, defiant, or withdrawn, it may be worth looking into psychiatric services.
Academic decline:
Kids overwhelmed by stress may find it more difficult to focus on instructions in class or complete assignments. Worsening grades can be a sign that goes deeper than a lack of interest or motivation. Signs of academic decline can be caught early by keeping regular contact with teachers and monitoring your child’s assignments.
Parent Stress:
The way a parent manages their stress has a significant impact on the children’s ability to navigate their own stress and emotions. Children are emotional sponges and observe the way their parents handle their emotions. Parental stress can show up in many ways such as less patience, depression, and harsh discipline. Make sure to have coping strategies in place so that when the stressors come, you have the tools ready to put into practice. Some coping strategies that may work for you can be going for a walk, talking to a supportive friend, or taking a break from a difficult conversation for a moment. This allows a healthy response to effectively manage stress and teaches your children how to manage their own response.
Here are some additional strategies to help meet you and your child’s emotional needs when going into a new school year:
1. Create a morning anchor ritual
Whether it’s 5 minutes of gratitude, a short walk, or a “mindful moment” over breakfast, a consistent morning rhythm sets the tone for the entire day. Mindfulness meditations are easily accessible on YouTube. Here’s an example!
2. Actively listen to your child
Feelings can feel very big to young people who are just learning how to cope with them. Spend time with your child to understand their worries and fears about the upcoming school year. They can be worried about tests, friends, and homework and these things are important to your child. Encouraging your child to talk about the things that upset them will make it easier for them to not only process the feelings, but will teach them that you are a safe space to go to when they really need it.
3. Attend parent support groups
This is a stressful time for parents as well as students. Your children are having new experiences, taking on more responsibility, and you’re busier than ever keeping them social, active, and happy. Support groups for parents are great for managing stress and anxiety, allowing new connections with other parents who get exactly what you’re going through. For example, our friends at Tampa Bay Counseling and Supervision (TBCS) host a weekly support group for parents and caregivers, linked here:
https://tbcsgroup.com/2024/10/dbt-informed-parent-group/
4. Calm for parents https://www.calm.com/app/feeds/for-parents
First, how are you doing? Research shows that children can observe and mirror the stress of adults. Managing your own stress is just as essential to a happy home as helping your own child manage theirs. Also, parental stress is at an all time high between social media, world events, and financial struggles. Just know that you are not alone and there are tools like the calm app that you can use to your advantage, whether it be articles, classes, daily meditations, or stories from other parents. As parents, if you are struggling with mental health issues, reaching out for help will not only help you but also the loved ones that depend on you.
Final Thoughts:
Back to school is about helping kids and teens step into the year grounded, rested, and resilient. These simple, daily lifestyle practices are more powerful than we often realize. Focusing on sleep, nutrition, exercise, and mental wellbeing will help to overcome the stress that naturally comes into the day to day of school life.
When we prioritize the basics, we’re building emotional immunity. Remember to utilize all the resources available to you during the school year as well. Do not be hesitant to reach out to school counselors, therapists, psychiatrists, and teachers to ensure that your child is doing well.
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Written by Cana Cravens and Eliza Montufar.
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