picture of a parent comforting an anxious child

A Health Coaches Tips for Managing 'September' Back To School Anxiety

Many people, especially parents and children, experience “September anxiety” as going back to school marks a time of significant transition and change.

This anxiety can stem from a variety of factors, such as the end of a relaxing summer routine, the stress of preparing for a new academic year, and the uncertainty or fear of the unknown for both parents and children. The start of school can bring concerns about academic performance, social pressures, new teachers, or changes in school environments, all of which can trigger anxiety.

Parents can help battle this by ensuring there is open communication and creating a supportive environment. Encouraging children to express their fears and concerns can help them feel understood and less alone in their anxiety. Establishing a consistent routine before school starts can help ease the transition by gradually shifting back to regular sleeping, eating, and activity schedules. Preparing in advance, like organising school supplies and visiting the school if possible, can also reduce the anxiety of the unknown.

Parents should model positive coping strategies, such as mindfulness, breathing exercises, and maintaining a balanced perspective, to help their children manage stress. Additionally, validating their child’s feelings and reassuring them that it is normal to feel nervous about new experiences can go a long way in alleviating anxiety.

Parents can cope with back to school anxiety by taking proactive steps to manage both their own stress and their child’s concerns during this transitional time. Here are 6 tips for managing back to school anxiety;

                  1.             Establish a Routine Early: Set consistent sleep and wake times, meal schedules, and after-school routines. A predictable routine helps reduce anxiety by providing structure and stability.
                  2.             Open Communication: Encourage open and honest conversations about the school year. Ask your child about their specific worries or concerns and listen without judgment. Understanding their fears can help you address them more effectively and reassure them.
                  3.             Model Calm and Confidence: Children often take cues from their parents. If you approach the new school year with calmness and confidence, your child is more likely to feel secure. Share positive aspects of school and frame it as an exciting new adventure.
                  4.             Practice Mindfulness and Relaxation Techniques: Techniques such as deep breathing, meditation, or even yoga can help manage anxiety. Parents can practice these with their children to create a calm and relaxing environment, both before and after school.
                  5.             Focus on the Positive: Help your child think about what they are looking forward to, whether it’s seeing friends, learning new things, or participating in fun activities. Focusing on positive aspects can shift their mindset from fear to excitement.
                  6.             Set Realistic Expectations: Remind yourself and your child that it’s normal to feel anxious about change and that it’s okay not to have everything figured out right away. It’s important to be patient and compassionate, both with yourself and your child.