Have you been riding the struggle bus since school started? Changing from a more relaxed summer schedule to the rigid routines of the school year is bound to have some bumps in the road.
To help ease the transition back to school, ironically routine is key.
First, help ease nerves or tension by validating those emotions. It’s normal to feel a little apprehensive about a new grade, new teacher and maybe new friends. Let your child know they are not alone in this experience. Everybody has beginning of the school year jitters.
Routines and positive reinforcement are key to getting your family back on track for fall.
Next, it’s important to start the day off right. Create a solid morning routine that lets your child know what to expect and gives them plenty of fuel to power them through whatever adventures they might encounter. Provide well-defined, easy steps so they know what to expect and do. You can even make a physical schedule with graphic elements like photos or funny cartoons to make the morning more fun. Once they’ve completed each task give them a high-five or other positive affirmation. This will help increase chances of future successful mornings.
Choose a healthy breakfast like oatmeal with nut butter, peanut butter on whole-wheat toast, yogurt parfaits or fruit and smoothies. Try to include three food groups and make low-sugar and low carbohydrates a goal to avoid an energy crash later in the day.
Once everyone has returned from work and school for the day, it’s time for homework. This can be another bumpy road following a summer of freedom. Creating a schedule for this task could have positive outcomes as well. Try to get homework done right after school, taking advantage of daylight. Power them up with healthy snacks to get through a tricky assignment. If children have a packed schedule after school, encourage them to get the work done during school hours if they have time. Encourage them with consistent positive feedback. A little encouragement can go a long way in getting their work done.
When bedtime rolls around again, routine is again a key to success. This can be one of the most difficult times of day for children, especially if they go to bed and wake up later in the summer than they do during the school year. Getting them back on track is an important step in making sure you all have a good morning and following day. Set time limits for TV shows or games they want to do at night. Use positive reinforcement again when they complete bedtime tasks like getting their backpack ready for the morning or brushing their teeth.
Adopting healthy sleep hygiene can help both parents and children get a good night’s sleep. Wake up and go to bed at the same time every day – even on the weekends if possible. Keep bedrooms cool, dark and quiet to encourage solid snoozing. Limit screen time, caffeine and big meals right before bed.
Regular routines can help reduce anxiety, build healthy habits and promote independence and emotional wellbeing. It can reduce the stress of getting you and your children out of the house in the morning and provide more time for family connection.
If you or your child continues to struggle emotionally, even with a solid routine, contact Horizon’s Behavioral Health Department at 605-772-4999. Our providers are ready to help you and your child work through any concerns and get you both on the path to brighter healthier days.