Follow these simple tips to help students minimize their anxiety on the first day back.
One week before school:
1. Start your School Sleep Routine
Routines can be relaxed in the summer, so a week prior to school is a good time to adjust the family schedule to get everyone back into morning and bedtime habits.
- Establish bed times for the school year and start following them
- Ensure the entire family is up when they would be for school
- For older children, give them their own alarm clock and let them practice using it
- Ensure that the entire family get involved so that your child doesn’t feel alone with these changes
2. Promote Healthy Eating Habits
Nutrition is extremely important; it’s hard to cope well when you are tired or hungry, so provide your child nutritious and frequent snacks and build in regular routines.
- Start having your meals around regular mealtimes
- Ask your child to help you create a school lunch menu for the first week of school
- Allow your child to pick out his or her favourite snacks
- Allow your child to help you plan your dinner meals -this way s(he) will have a yummy dinner to look forward to
3. Shop for Supplies
Make picking out school supplies a fun task!
- Create a list of school supplies with your child
- Plan a fun shopping trip to pick out supplies
4. Encourage Your Child to Share His or Her Fears
Talk to your child about his or her worries and practice coping skills
- Touch base with your child at a regular time each day to discuss your child’s worries and encourage him or her to problem solve and plan
- Role-play with your child
- Focus on the positive aspects – ask your child to list the three things that s(he)is most excited about on the first day
- Practice calm breathing with your child – s(he) can learn to use this when her anxiety rises
- Develop cognitive coping cards that your child can use to help cope with anxiety
A couple of days before school:
5. Do a dry-run
- Go to school several times – walking, driving, or taking the bus
- For young children, describe and draw out the route and include how long it will take
- For younger children, go to the schoolyard and play a few times before the first day of school
6. Tour the School
- For new students, take a tour of the school
- Show your child the classrooms, the cafeteria, and the bathrooms
- Meet your child’s teacher with your child present, if possible
7. Plan the Outfits
- Ask your child to help choose the outfits for the first week of school
- Let your child pick out his or her favorite outfit for the first day
8. Pack the Backpack
- Together with your child, pack the backpack the night before, including treats
9. Choose a Special Object
- For younger children who are nervous about separating, suggest taking a special object to school that reminds him or her of home
- Put a reassuring note in a child’s lunch can also help ease separation anxiety
The first day of school:
10. Walk with a Friend
- Try and arrange that your child walks with a friend to school for the first couple of days
- Arrange play days with school mates leading up to the first day
11. Talk to the Teacher
- Let the teacher know that your child is having some separation anxiety
12. Praise and Reward
- Most importantly, praise and reward your child for brave behavior!
Here are even more resources to help your child ease back into school.
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Our 12-step back to school checklist for parents
Follow these simple tips to help students minimize their anxiety on the first day back.
One week before school:
1. Start your School Sleep Routine
Routines can be relaxed in the summer, so a week prior to school is a good time to adjust the family schedule to get everyone back into morning and bedtime habits.
2. Promote Healthy Eating Habits
Nutrition is extremely important; it’s hard to cope well when you are tired or hungry, so provide your child nutritious and frequent snacks and build in regular routines.
3. Shop for Supplies
Make picking out school supplies a fun task!
4. Encourage Your Child to Share His or Her Fears
Talk to your child about his or her worries and practice coping skills
A couple of days before school:
5. Do a dry-run
6. Tour the School
7. Plan the Outfits
8. Pack the Backpack
9. Choose a Special Object
The first day of school:
10. Walk with a Friend
11. Talk to the Teacher
12. Praise and Reward
Download the 12-Step Back to School Checklist.
Here are even more resources to help your child ease back into school.