As summer sunlight fades and the back-to-school season emerges, emotions can cascade through our minds. If the idea of returning to the classroom stirs up anxiety in your household, take solace in knowing that you're not alone in these feelings. As a child, I grappled with anxiety as I grew up, particularly as the end of June approached (yes, you read that right – the end of June). I would sit in my backyard, overwhelmed with fear about the upcoming school year. When the school year arrived, every morning was marked by tears, bouts of vomiting, and overwhelming fear. It was certainly no way for any child to begin their day. A few years ago, I promised myself that when I eventually became a parent, I would do everything possible to prevent my children from experiencing the same fear and anxiety. I was determined to find ways to ease the transition from summer to school. I'm incredibly relieved to say that these efforts have borne fruit. I'm excited to share what has worked for my children and me (as the body has a way of remembering) over the next few weeks. As a trauma therapist devoted to fostering holistic healing, I offer you a comprehensive guide infused with practical insights and transformative strategies to help you navigate and ease back-to-school anxiety.

1. Acknowledge Their Feelings:

-When it comes to supporting your child's emotional well-being, it's important to start by acknowledging and validating their emotions. Letting them know that feeling anxious or uncertain is normal and acceptable can go a long way in building a safe and secure environment for open communication. Creating this nurturing space where they can freely express their feelings without judgment establishes a strong foundation to effectively connect and understand their needs.

2. Create a Mindful Transition:

- Gradually introduce school-related routines a few weeks before school starts. This can include adjusting bedtime schedules or setting aside specific reading times. Introducing these changes slowly can make the transition smoother. Make sure to calmly introduce this transition, as children can pick up on our anxieties and intentions.

3. Cultivate Compassion:

- Teach your child the value of self-kindness. Encourage them to speak to themselves with love and understanding, especially during challenging times. As an anxious child, this skill would have helped me work through the humiliation I felt during the mornings.

4. Encourage Sharing:

- Create an environment where your child feels comfortable sharing their worries. Regularly check in with them, asking open-ended questions about their day or any concerns they might have. You can read here about how this can easily foster resilience in children.

I often recommend the "Ungame - Family Edition" to many families. This game is a beautiful tool to ignite meaningful conversations about emotions, especially during shared moments like dinner. It provides an engaging way for families to connect and understand each other's feelings more deeply.

5. Establish a Structured Routine:

- Children find comfort in predictability. Design a daily routine that includes study time, breaks, and moments for relaxation. A visual schedule can be conducive. This is often challenging with several after-school activities, but keeping a routine for specific days is even more critical. In our house, we use our Alexa device to announce our transition times (clean up, TV off, bedtime) so it isn’t us being the “bad guys.”

6. Introduce Mindfulness Practices:

- Simple breathing exercises or short guided meditations can be an excellent way for children to center themselves. These practices can be especially beneficial before bedtime or during homework sessions. My four-year-old was having a challenging evening. Together, we used my Apple Watch as a guide to practice deep breathing. Within just three minutes, we found calm.

7. Set Achievable Goals Together:

- Work with your child to set realistic and achievable goals for the school year. Celebrate small victories and milestones, reinforcing their sense of accomplishment. In my therapeutic work with a wonderful family, the mother often shares a poignant mantra: "Celebrate the crumbs." This phrase beautifully underscores the importance of recognizing and cherishing even the most minor victories and moments of progress. It's a testament to their resilience and perspective on the healing journey.

8. Foster Positive Connections:

- Encourage your child to participate in school activities or clubs that align with their interests. Building friendships and being part of a community can significantly reduce feelings of isolation. Engaging in activities stimulates the brain to form positive associations. Then, if coupled with movement, it helps release accumulated anxieties, leading to an overall sense of calm and well-being.

9. Prioritizing Well-Being for Everyone:

-If you know me, you know I love the biology of the brain. So here is a quick bio lesson and how it impacts well-being. Engaging children in household activities (cooking and organizing) and outdoor activities, rather than frequent iPad and TV use, promotes cognitive flexibility, reduces stress, and taps into the profound neurobiological benefits of brain plasticity and sensory integration. Furthermore, mirror neurons—specialized brain cells that activate when observing or performing an action- deeply influence the parent-child relationship. These neurons enable children to mirror their parents' emotions and behaviors, fostering empathy and a deeper emotional connection. By understanding and leveraging the power of neurobiology and mirror neurons, parents can prioritize their well-being, enhancing resilience and adaptability in their children.

10. Seek Professional Guidance:

- If you or your child's anxiety seems persistent or particularly intense, consider seeking the guidance of a professional. They can offer tailored strategies and provide a supportive space for your child. School anxiety is so common, and our therapists are well-trained in what to do and how to handle each situation. Feel free to click here to get your journey of counseling started.

As you guide your child through the back-to-school transition, remember you're not alone. By weaving mindfulness, open communication, and self-compassion into your approach, you're creating a nurturing environment for your child to thrive. Feel free to dive deeper into a wealth of insights on well-being and mental health by exploring the transformative blogs on our website!

I genuinely wish you and your family an easy transition back to school. May this academic year be filled with growth, understanding, and the unwavering strength of resilience for you and your child.