It’s completely normal to feel anxious about starting or returning to school. Even those who enjoy school can feel butterflies and for those less keen, they may become more clingy. As parents, we share these feelings too. Leaving a child, particularly a tearful one, at school for the first time can be\u00a0very emotional!<\/span><\/p>\n Whether the anxiety is\u00a0about starting a new class, having a new teacher, going to a new school, or facing school without a close friend who has moved away, these feelings are to be expected\u00a0and for most children, will fade quickly. As parents and carers, our goal is to support our children without making their worries worse. While every child is unique, there are some common strategies that can help nervous\u00a0children make a successful transition back to school.<\/p>\n Let your child know you hear them<\/strong><\/p>\n Try not to dismiss any fears and brush them away. It might be tempting to say everything will be okay or compare them to other children who don\u2019t appear anxious, but it helps children to feel reassured if you let them voice their fears and then hear you say that you understand and believe them. This can help them move on from negative emotions.<\/p>\n Listen to worries<\/strong><\/p>\n Taking a calm and welcoming approach can often be the most effective method\u00a0in encouraging sharing of worries and concerns, but remember that your role may not be to solve the issue, but rather to listen, acknowledge their emotions, and demonstrate confidence in their ability to handle the situation. Allowing them the space and time to figure things out on their own will foster crucial life skills, such as resilience.<\/p>\n Talk to friends<\/strong><\/p>\n If going straight back into school is overwhelming, plan a playdate or encourage your child to meet up with school friends beforehand. This can dispel fears and make them feel excited about going back to school.<\/p>\n Get things ready<\/strong><\/p>\n A special shopping trip just for them to buy a school bag, pencil case, lunchbox or stationery can also make them feel more positive and excited about going back to school.<\/p>\n Establish a consistent routine<\/strong><\/p>\n Create a back to school routine together, such as choosing a set wake-up time and bedtime, and sorting out school bags and pencil cases, laying out clothes and planning lunches the night before to help minimise last-minute rushing and stress. The element of predictability provides a sense of security and stability, reducing anxiety and overwhelm. Limit screen time<\/strong><\/p>\n Limit screen time, especially on social media,\u00a0as it can contribute to feelings of anxiety and inadequacy. It is also linked to poorer cognitive outcomes, affecting memory, language skills and academic performance. Studies suggest that excessive screen use can hinder social skills development, shorten attention spans and disrupt sleep patterns. Encourage screen-free time activities, particularly before bed, such as reading or playing board games, and ban phones from bedrooms.<\/p>\n Be optimistic<\/strong><\/p>\n Create a positive atmosphere at home by talking cheerfully about the new school year, and all the happy and good things about going back to school. Expressing any negative opinions about your own school experiences or your child’s school and teacher, can create a negative environment and increase their fear and anxiety. To end each day on a positive note, you and your child could each list three things that went well during the day and that they are looking forward to the next day, such as seeing friends. This can help balance out any negative emotions.<\/p>\n \u00a0Plenty of sleep, exercise and a healthy diet<\/strong><\/p>\n Begin adjusting sleeping and eating schedules at least one week prior to the school starting. Ensuring that they get enough sleep, eat a healthy diet and engage in physical activity will help them feel relaxed and calm. A lack of proper sleep, food and exercise can make children feel angry, irritable and restless.\u00a0<\/p>\n Adequate and restful sleep is crucial for children\u2019s growth and development. The Human Growth Hormone, a crucial hormone that plays a significant role in growth and development during childhood and adolescence, is most active during the deep sleep stages, especially during the first half of the night. Establishing a consistent bedtime routine will help to promote better sleep quality.<\/p>\n Teenagers, in particular, will find it difficult \u2013 a shift in sleep patterns from puberty can push the time they feel ready to sleep later by as much as two hours. Unfortunately, though, this doesn\u2019t reduce the amount of sleep that they need (about nine hours a night). But sleep is important for mood and academic performance.<\/p>\n Help your child’s brain development, memory, and concentration by incorporating brain-boosting foods into their daily diet. Essential vitamins, minerals, and omega-3 fatty acids in foods like blueberries, leafy greens, extra virgin olive oil and chia seeds support brain function and can positively impact emotions. Changing hormones make teens more susceptible, so it’s important to avoid processed foods and sugars which can cause energy crashes and hinder concentration. Processed foods also contain additives, preservatives and colourings which can drive anxiety and behavioural changes in some children. Opt for organic, whole foods and natural sweeteners like honey or maple syrup in moderation.<\/p>\n Engaging in physical activities, like playing outside and participating in sports, can provide numerous benefits for children, including decreased stress and anxiety. By moving their bodies, whether it’s through a game of tag or riding bikes, children release endorphins which are known to improve mood and reduce stress.<\/p>\n Let someone know<\/strong><\/p>\n Teachers know all about back to school nerves and how to support an anxious child, but if you feel your little one may need a little extra support at drop off, let someone at school know. It\u2019s important to not dwell on\u00a0your child’s anxieties but to praise their brave behaviour. Most children are pretty resilient and will recover quickly once mum or dad leaves and they have something else to focus on and keep them busy.<\/p>\n Stomach aches and headaches<\/strong><\/p>\n Anxiety about school sometimes takes the form of headaches or stomach aches in the morning. If your child develops a pattern of these symptoms, (don\u2019t overlook a medical problem), the most important thing a parent can do is to continue sending them to school anyway. This may be difficult, but if we allow children to avoid situations that make them anxious, we can inadvertently reinforce that those situations are indeed dangerous or scary.<\/p>\n Help your child learn relaxation techniques<\/strong><\/p>\n Teaching children simple deep breathing exercises can be a great way to help them calm down when they are feeling anxious. By taking slow, deep breaths, children can activate their body’s relaxation response and experience a sense of peace and calm. This can also help to lower their heart rate and reduce muscle tension. Encourage them to imagine breathing in positive energy and exhaling any worries or tension with each breath. These methods can be practiced before school starts and used when they begin to feel anxious about it.![\"\"](\"https:\/\/cdn.shopify.com\/s\/files\/1\/0557\/6032\/2649\/files\/blog-back-to-school-anxiety-banner_600x600.jpg?v=1725009296\")
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On the first morning, let them style their hair how they want and have their favourite breakfast. These small efforts can help them feel secure and in control. And remember to stay calm and patient if they’re slow to get ready for school – many children may not be at their best in the mornings, especially after a long break from the usual school routine.<\/p>\n![](\"https:\/\/cdn.shopify.com\/s\/files\/1\/0557\/6032\/2649\/files\/blog-back-to-school-anxiety.jpg?v=1724947205\")
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Click here for some simple breathing exercises for children<\/strong><\/a><\/p>\n