Are any of your family members stressed about the start of the new school year? Here are some tips to help them navigate this transition with confidence.
Defining school stress and anxiety
School stress is a normal physiological reaction to a situation perceived as difficult or threatening: It results in the release of cortisol, the “stress hormone,” and can lead to memory or attention problems.
School anxiety, on the other hand, is more pervasive; it arises from the anticipated fear of an event and can become generalized if it persists for more than six months.
Recognizing these mechanisms is the first step in managing stress and promoting mental health in school.
Stress and anxiety are not experienced by parents alone. Students too are affected by these school events, especially when changing cycles (kindergarten, primary, secondary, college). See our article to learn more about detecting stress and anxiety in children.
To get a clearer picture and start the school year with your children in a peaceful and serene environment.
10 tips for a Zen back-to-school experience
1 - Get enough sleep
As you probably know, lack of sleep makes us more vulnerable to the effects of stress. This applies to children and adults alike. Your family may have gotten into the habit of going to bed later during the summer holidays. Now is the time to re-establish a routine that will promote restful sleep.
2 - Think ahead
Time pressure is a major stress factor. To make your life easier and avoid having to rush, don't wait until the last minute. Here are a few tips in this regard:
- Buy school supplies (and clothes) several weeks before the start of the school year. Keep an eye out for great deals, the more you save, the less financial stress you'll have!
- On the first day of school, get up a few minutes earlier so you don't have to rush and risk being late. If you are picking up your child after school, arrive a little early to make them feel secure.
3 - Have a game plan
A few days before school starts, review your child's new school day routine with them. Set simple but clear rules regarding bedtimes and wake-up times, getting ready, homework, etc. But be careful: too rigid a framework may cause unnecessary performance stress.
4 - Reduce fear of the unknown and new things
Fear of the unknown often increases the stress inherent in any change, including at the start of the school year. Many changes can create a sense of insecurity: new school, new teachers, new classmates, etc.
Visit the places your child will be going with them and, if possible, introduce them to their new teachers or show them photos. If they have to take the bus, take them to the bus stop or find someone else who takes the same route.
5 - Involve your child in the preparations
Purchasing and labelling school supplies, establishing family routines, packing school bags and lunches. These are all opportunities to involve your child in the wonderful transition that is the start of the school year. Inviting them to take action in this way will help give your child a sense of autonomy and security.
For an even more enjoyable back-to-school experience, use the advice in the following article to find the best backpack for your child: How to choose the best backpack to prevent back pain in your child?
6 - Draw up a health action plan, if necessary
If your child has health problems or is taking medication, discuss it with the school staff. Learn about their standards for managing medical problems and medications. Agree upon an action plan and write it down so that everyone knows what to do to contribute to your child's well-being and health.
7 - Have a positive, confident attitude
Confidence, like stress and anxiety, is often passed on from parent to child. The latter observes you; your reactions and behaviours influence their perception of events, and the emotions and feelings that follow. The start of a new school year is a happy event that shouldn't pose a threat. By your attitude, show your child that there's nothing to worry about.
8 - Listen to your child
Children need to return to school in a joyful, peaceful, and harmonious environment. There are signs that may indicate that your child is having a harder time during this period: fatigue, irritability or mood swings, difficulty sleeping, withdrawal, etc. You know your child better than anyone else, so stay tuned in and observe them closely so that you can intervene quickly if they are struggling.
9 - Celebrate back-to-school
Each school year represents a unique and important stage in your family's life. Why not celebrate back-to-school, as it is a happy occasion? Organize a restaurant dinner or a special family meal to celebrate the occasion!
10 - Use techniques that work to reduce stress
If you are feeling anxious, remember that there are several proven techniques that can help you manage stress: deep breathing, visualization, meditation, yoga, etc. Why not try one or more of them, and invite your child to join you?
Frequently asked questions about stress management
Why is back-to-school so stressful for parents?
Parents anticipate new responsibilities and worry about their children's success. The need to do well can generate emotional pressure, especially if you're juggling work and family logistics.
How do you manage children's stress at school?
Start by establishing a stable routine (bedtime, homework) to provide a reassuring framework. Actively listen to them every day, validate their emotions, and offer them simple breathing or relaxation exercises. Also physical exercises is conducive to stress management, their well-being and sleep.
How does stress affect children?
Parental stress can have repercussions on children and affect their behaviour. It can also diminish their sense of security and negatively impact the quality of family interactions, as well as their academic performance.
How does school stress manifest itself?
You feel restless all the time, irritable or have trouble sleeping the night before school starts. You may also experience headaches, muscle tension or digestive problems as soon as you start thinking about back-to-school arrangements.
What are the main factors in school stress?
Between the race for supplies, managing new schedules and the pressure to prepare your child properly, there are often financial worries and the fear of not being able to reconcile family and professional life. However, with proper management, everything is possible.
How can this phobia be reduced or alleviated?
Beyond routines and organization, encouraging communication, valuing effort over results, and establishing daily relaxation breaks contribute to better stress management.
How can you tell if you have school anxiety?
When your worries become overwhelming, you find yourself thinking about them constantly for several weeks, and they disrupt your daily life (insomnia, loss of appetite, withdrawal), this is anxiety. Don't hesitate to talk to other parents or a professional for support.
On that note, we wish you a peaceful and happy back-to-school season!
