Beating Back-to-School Jitters
by Leslie Baer Cohen, Ph.D.
Child Clinical Psychologist
As summer camp ends and school supplies begin piling up on store shelves, many children begin to experience waves of both anticipation and apprehension. It is normal for children to experience some degree of anxiety prior to the school year. For children starting school for the first time, or older kids who are transitioning from one school to another, simply not knowing what to expect can cause stress. Children who have social difficulties may worry that they’ll be alone, bullied or teased. Many children feel worried about how they will handle the academic demands and whether or not they will get good grades. Although every child responds to returning to school differently, the following suggestions may help ease those back to school jitters:
- Regulate bedtime. Many children start the school year exhausted because they adjust their summer “staying-up-late” schedule to “early rising” the day before school starts. Instead, institute an earlier bedtime routine a week or two in advance.
- Do a walk through. It is a good idea to visit the school before the first day. For children who are entering kindergarten, middle school and even high school, this visit can help them feel more comfortable with their new surroundings. Even for returning students, it helps to know where the classroom is, say hello to whatever staff is there getting ready, and start getting excited about going back.
- Role-play. Play “school” with your younger children. Let them be the teacher – you be the student. Include a drop-off and reunion scenario in the day. Model appropriate and realistic responses and coping techniques for your child. With older kids, try to get them to talk to you about what they think might be hard situations in the coming year (e.g., demanding teacher, bullies, homework), and then help them problem-solve solutions.
- Chat about feelings. One of the best ways to relieve back to school anxiety is to simply talk to your child about what he/she may be feeling. Openly invite your child to tell you what feels exciting about school as well as what may be anxiety-provoking. Help your child put names to their feelings and normalize them (e.g., “Most kids feel nervous on the first day of school.”). Creating open lines of communication is always important, and letting your child know that you will be available for support can be a crucial part of your relationship, as well as your child’s success in school.
- Get organized. Before school starts, purchase all necessary school supplies. Arrange a quiet area for doing homework and stock it with essential supplies. Create a large home calendar where children can see their activities, vacations and other important events. Designate a shelf, basket, or area by the front door for each family member to store what he/she needs for school mornings. Set out clothing and backpacks the night before school days.
- Send some love. Tuck a small handwritten note or surprise into your child’s lunch or backpack to let them know you’re thinking of them.
- Monitor your child’s transition. Once the year begins, it is important to watch for signs that your child is experiencing back-to-school stress. Typical symptoms may include complaints of headaches or stomachaches, tension at bedtime, increased irritability, major change in eating or sleeping habits or very emotional goodbyes. Although such symptoms may occur in mild forms during the initial transition back to school, if they persist beyond a few weeks, then additional intervention may be required.
Have a wonderful 2012–2013 school year!