Mental Health Matters: Helping Kids Cope with Back-to-School Stress

Common Stressors in Children

Identifying the root of your child’s back-to-school stress is the first step to easing it. Once you know the causes, you can step in with the proper support. Here are some of the everyday stressors they might be facing:

• Fear of the Unknown: Whether starting a new school, moving to a different grade level, or having a new teacher, the uncertainty can be daunting.
• Academic Pressure: The fear of not performing well, getting good grades, or keeping up with peers weighs heavily on a child's mind.
• Social Challenges: Making new friends, fitting in with a group, or dealing with bullying creates significant stress.
• Extracurricular Activities: While extracurriculars are enjoyable, juggling too many activities can overwhelm some children.
• Parental Expectations: Sometimes, children feel stress due to the pressure they perceive from their parents to excel in various aspects of life, be it academics, sports, or behavior.

Signs of Stress and Anxiety in Children

It's becoming increasingly clear that our youth’s mental health is a significant public health concern. Research shows that anywhere from 12% to 30% of school-aged children struggle with psychological issues that seriously impact their education. Even more concerning, about half of all mental health disorders manifest before a child turns 14. 

Yet, despite this, many of these issues fly under the radar, with up to 75% of affected students not getting the help they need—or any help at all. These statistics highlight how vital it is to catch these problems early and take steps to prevent them from escalating.

Children may not always verbalize their feelings, so looking for subtle behavioral changes is crucial. Common signs include:

• Irritability and mood swings (constant worry or fear)
• Excessive clinginess, mainly when it’s time to go to school
• Trouble falling asleep, staying asleep, or experiencing nightmares
• Appetite changes (eating significantly more or less than usual)
• Physical complaints like frequent headaches and stomachaches
• Avoidance of school or activities they once enjoyed, expressing fear or discomfort
• Difficulty concentrating that leads to struggles with homework or classroom activities

8 Back-To-School Mental Health Tips

Moving from the laid-back days of summer to falling back into a structured school routine isn’t always easy, but with some preparation, you can help your child adjust smoothly. Here are some tips to help your child stay mentally healthy as they head back to school:

1. Create a Routine

A well-structured routine gives children a sense of stability and control, which is particularly important during times of change. Adjust your child’s bedtime and wake-up time a few weeks before school starts. 

Set regular times for meals, homework, play, and relaxation. Develop specific morning and evening routines that your child can follow. Mornings include getting dressed, eating breakfast, and preparing their school bag, while evenings involve winding down with a bath, reading, and setting out clothes for the next day. 

2. Encourage Open Communication

Let your child know their feelings are valid, and they can talk to you about anything. Make time each day to check in with your child about their day and how they’re feeling. Sometimes, this can be during a relaxed moment, like a car ride or at the dinner table.

When your child talks to you, listen attentively without interrupting. Show empathy and understanding by acknowledging their feelings. Phrases like “I can see that this is worrying you” or “It sounds like you’re feeling a bit nervous about this” help your child feel heard and understood.

Instead of asking yes or no questions, ask open-ended questions, encouraging your child to elaborate on their thoughts and feelings. For example, instead of asking, “Did you have a good day at school?” you might ask, “What was the best part of your day, and what was the most challenging?”

3. Prepare in Advance

If your child is attending a new school or transitioning to a new grade, arrange a visit to the school before the first day. Walk through the building, locate their classroom, and meet their teacher if permitted. Familiarity with the environment significantly reduces first-day jitters.

A few days before school starts, do a “dry run” of the morning routine. Wake up at the usual school time, get ready, and even drive to the school if possible. This practice run helps identify potential stressors and allows time to address them before the first day.

Talk about what they can expect in the new school year. You can discuss new subjects they’ll be studying, any changes in routine, or new responsibilities they might have. The more they know, the less they’ll have to worry about.

4. Promote a Healthy Lifestyle

A healthy body supports a healthy mind. Serve nutrient-rich meals for optimal brain function and energy levels. Make sure your child drinks enough water as they go about their day. Dehydration can drain their energy and make them feel more irritable, adding to their stress. 

Get them moving with sports, dancing, or just playing outdoors. Physical activity gives your mood a natural boost by releasing endorphins, which are natural mood boosters. Lastly, ensure your child gets enough sleep, as lack of rest heightens anxiety and affects their ability to concentrate. 

5. Model Resilience

Kids pick up a lot by watching the grown-ups around them. Demonstrate resilience in your behavior by handling stress with calmness, optimism, and a problem-solving attitude. Share your experiences with stress or anxiety, ways of overcoming challenges, and the lessons you learned from them.

6. Engage with Your Child’s School

Educators are becoming more aware of the link between academic stress and mental health, leading to new initiatives focused on student well-being. 

Many schools now have initiatives that provide various resources to support children dealing with stress. These mental health awareness resources include trained guidance counselors, peer support programs, awareness events, workshops, and seminars. 

It's essential to connect with the right people at the school, like teachers and guidance counselors, to keep them informed about your child’s mental health needs. Reaching out to the right school personnel and discussing your child’s mental health ensures they receive the support they need.

7. Emphasize Effort over Perfection

Teach your child that it’s the effort and persistence that count, not perfection. Encourage them to focus on doing their best rather than achieving perfect results. Remind them that everyone makes mistakes and that these mistakes are valuable learning opportunities. Offer positive reinforcement for their efforts, not just their outcomes. Praise them for their hard work, creativity, and determination to help build self-esteem and motivation.

8. Practice Relaxation Techniques

Guide your child in taking slow, deep breaths. For younger ones, you can turn this into a game by having them imagine they’re blowing up a balloon or blowing out candles on a cake. Deep breathing is a quick way to help the body relax and ease anxiety.

You may also help your child relax by showing them how to tense each muscle group, starting from their toes and releasing slowly up to their head. This technique allows them to become more aware of physical tension and learn how to release it.

When to Seek Professional Help

Many children can handle back-to-school stress with the proper support from home, but some may require professional intervention. Parents should stay vigilant for warning signs, such as ongoing anxiety or stress that persists despite their best efforts to ease it.

If your child’s symptoms start to get in the way of their everyday life, it’s best to reach out for help. Start by consulting your family doctor, who can connect you with the right mental health specialist.

At Allmed LA, we support your child’s overall well-being during this pivotal time. Our holistic health services address emotional and physical health, ensuring your child is fully prepared to thrive throughout the school year. 

You can contact us online to schedule an appointment or visit our Los Angeles clinics. 

Strengthen Your Child’s Resilience!