How to transition back to school

Nearly 10% of kids and teens ages 3 to 17 in America are diagnosed with anxiety. Significant changes in daily life can cause anxiety symptoms for kids who regularly struggle with this mental health condition — and even those who aren’t diagnosed with it.

More than 70% of parents said their child experienced challenges during the school year, including safety concerns, academic challenges, bullying and mental health difficulties. While the challenges are complex and unique to each child or teen, there are ways to make the return to the classroom as smooth as possible to waylay mental health issues or avoid exacerbating them.

Help them take care of their physical health

Mental and physical health are two halves of overall well-being, so if one suffers, the other is likely to do so, too. Overall health is determined in part by how individuals can weather stress or difficulty.

For example, lack of sleep can worsen overwhelm, anxiety, depression or stress and make you more susceptible to physical and mental health struggles. And let’s not forget what happens if kids or teens get hangry and aren’t filling their bodies with enough fuel to get through the long school day and extracurricular activities.

You can help kids and teens get enough sleep by sticking to a regular sleep schedule. Reducing screen time around bedtime, meditating or reading before bed helps kids and teens wind down to get good sleep. If they are having difficulty sleeping for an extended period of time, don’t hesitate to reach out to Heart of Iowa Community Services (HICS) to see if a mental health condition could be playing into sleep issues.

Eating a well-rounded diet and getting enough exercise are also great ways to set kids up for success. HICS has a food pantry and can help coordinate additional food assistance if your family struggles to have enough to eat.

Practice their routine and walk through scenarios

The unknown and unfamiliar can be scary. This sentiment is true for people no matter their age or ability to rationalize feelings. Even teenagers who have been going to school for years can feel anxious about a new class schedule, being separated from their friends, and other social and academic pressures.

To get kids and teens used to the back-to-school process, walk them through their routines and practice them in the weeks leading up to the first day of school. Talk about what to expect in school or on the bus and role-play what they can do if things go wrong. If a student is struggling to find their new classroom, practice asking for help without shame. If a social interaction goes sour, walk through how a student can handle it in the moment.

School staff know that introducing students to their new routines helps them have a more successful return. Take advantage of back-to-school night, tours, early schedule access and chances to meet teachers before the first day.

Balance concerns with perspectives

Kids’ and teens’ concerns about returning to school deserve to be taken seriously. The pressures they feel academically and socially are real and can result in serious mental health difficulties. Adults shouldn’t attempt to shield them from their struggles, but rather they should endeavor to help them overcome them.

Help kids and teens put perspective on their concerns by distancing themselves from the problem, coming up with some potential solutions, and acknowledging what can and cannot be changed. Encourage them to focus on the things that are within their control and worthy of their time and energy. 

In today’s digitally connected world that favors individuals who may be seen as the smartest, most athletic, most fashionable, funniest, etc., it can be easy for kids to put too much pressure on themselves. Giving your child or teen permission to be imperfect but continue to work hard is crucial and could prevent anxiety, depression and other mental health issues from snowballing.

Use your resources

HICS is always here for students and families looking to overcome mental health and disability-related struggles so they can reach their full potential. In fact, our Child and Adolescent Program Navigator (CAPN) works closely with parents, schools, law enforcement organizations and other community groups to support kids and teens.

Our staff can provide resources for individual or family therapy, substance use treatment, crisis stabilization, medication management, and other community support.