Back to school: Don't Worry!

Reflecting on September’s A Talk in the Park, I can’t help but notice that the tips for a smooth, less anxious back-to-school transition could be applicable to people of all ages!

Who doesn’t feel more balanced with the correct amount of rest, some down time with family, and healthy eating habits? See below for some tips and tricks to start your year off right!

Anxiety-easing tips from School Counselor, Nina McNealy, MS:
1. Is your child…Physically prepared? Well-rested and well-fed?
2. Is your child… Emotionally prepared?
3. Think of making visits to new school/classroom/bus stop/playdates with classmates & school friends.
4. Structure the school week:

• Consistent sleep schedule 
• Family meals 
• After school routine 
• Play time/break time 
• Supported homework space
• Exercise & Downtime 
• After school activities

5. Monitor & regulate screen time. Even better, show how to self-regulate screen time. (Children can self-regulate!)
6. Seek help if problems persist or escalate.

Sleep Recommendations (adapted from the American Academy of Sleep)
Newborns (0 – 3 months):                                     14 - 17 hours
Infants (4 – 11 months):                                         12 – 15 hours
Toddlers (1 – 2 years):                                            11 – 14 hours
Preschoolers (3 – 5 years):                                    10 – 13 hours
School Aged (6 -  13 years):                                  9 – 11 hours
Teens (14 – 17 years):                                             8 - 10 hours
Adults (18 + 64 years):                                            7 – 9 hours
Older Adults (64 +):                                                  7 – 8 hours

9 Tips for Minimizing Back-to-School Stress
​1.  Start a healthy sleep schedule and stock up on healthier foods. 
2.  Take breaks to notice your breathing.
3.  Do one thing at a time.
4.  Don't forget to do things you enjoy.
5.  Reduce pressure and expectations.
6. Notice when you jump onto the train of thoughts.
7. Appreciate who you are.
8. Be open to new experiences and see the same things with fresh eyes.
9. Use mindfulness when you do your homework or take tests.

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