Back-to-school season is exciting, but it can also bring a fair share of nerves. Whether you’re worrying about new teachers, making friends, or tackling homework, these feelings are entirely normal.
The good news? With a bit of preparation, thoughtful strategies, and advice on when to reach out for extra support, you can help your child feel more confident and ready to take on the school year. Make this transition as smooth and positive as possible — for both of you!
Does your child need a little extra support for school? Consider using iRainbow for grades 1 through 12. Contact us today.
Recognising the Signs of Anxiety in Your Child
Your child may not always tell you they’re feeling anxious — but their behaviour can speak volumes. Maybe your child has been complaining about tummy aches every morning, or they’ve started avoiding their friends. These could be signs of back-to-school anxiety, and as a parent, it’s essential to know what to watch for.
- Stomachaches or Headaches: Anxiety often causes physical discomfort, particularly in the digestive system or head, without any apparent medical cause.
- Fatigue: Persistent tiredness can significantly result from the mental and physical toll of anxiety if it disrupts sleep.
- Irritability: Anxious children may become easily frustrated or annoyed, even over minor issues.
- Excessive Worry or Fear: Constant concerns about situations others might not find threatening are common in children with anxiety.
- Restlessness and Inattention: Anxiety can make it hard for children to concentrate, leading to fidgeting or a noticeable drop in focus.
- Avoidance: Skipping school, evading group activities, or avoiding specific situations, like public speaking, may signal anxiety.
- Decline in Academic Performance: A sudden drop in grades in subjects your child typically excels at can indicate underlying anxiety.
- Reluctance to Socialise: Avoiding friends or hesitating to participate in group activities may point to social anxiety.
- Trouble Answering Questions: Fear of being wrong in class discussions can also be a sign.
Practical Strategies for Parents
Holidays provide a much-needed change of pace for kids, a break in routine for relaxation. You can reestablish those important school-year routines before the school-year chaos arrives to prevent back-to-school anxiety. A week or two before school, start by setting a realistic bedtime and selecting tomorrow’s clothes.
The presence of a familiar peer during school transitions can improve your child’s academic and emotional adjustment. So try to reconnect them with school friends just before they return to regular schooling.
Visit the school before the school year begins, rehearse the drop-off and spend time on the playground or inside the classroom if the building is open. Have your child practice walking into class while you wait outside or down the hall.
Verbal validation is also important. Starting school can be challenging, like any new activity, but soon becomes easy and fun.
Relaxation Techniques for Kids with Back-to-School Anxiety
Help your child manage back-to-school anxiety with effective relaxation techniques. These strategies can help them calm their minds, manage stress, and feel more in control during the transition.
Deep Breathing Exercises
Deep breathing promotes relaxation and counters the body’s stress response. Encourage your child to imagine they’re inflating a balloon. Have them inhale deeply through the nose, hold for a second, and then exhale slowly through the mouth.
Another deep breathing technique is called “Five-Finger Breathing.” Have your child trace one hand with the finger of the other hand while inhaling as they move up a finger and exhaling as they move down.
You could also try the lion’s breath technique, a fun, energising technique. Let your child sit upright. Have them Inhale deeply through the nose, then open their mouth wide, stick out their tongue, and exhale forcefully with a loud “ha” sound. Repeat this 3–5 times.
Does your child need a little extra support for school? Consider using iRainbow for grades 1 through 12. Contact us today.
Guided Visualisation
Ask your child to close their eyes and picture a calm, happy place, like the beach or a favourite park. Guide them through the scene with descriptive prompts like, “Feel the sand under your feet and the sun on your face.”
Colour breathing is a lesser-known visualisation technique, but it can help manage anxiety. Choose a colour that represents calmness (e.g., blue) and another that represents stress (e.g., grey). Let your child close their eyes and imagine inhaling the calm colour as they breathe deeply. Then, have them picture the stress colour leaving their body as they exhale slowly. Repeat for several minutes, focusing on the colours and sensations.
Art and Coloring Books
Creative activities can be therapeutic and calming, providing a familiar environment for younger children, who often do these activities in school.
Books that combine storytelling with colouring allow children to imagine peaceful scenes as they colour, creating a holistic relaxation experience. Interactive colouring books that encourage children to visualise positive outcomes or their “safe place” can also be instrumental in building emotional resilience.
For older children, more complex colouring books with detailed patterns or themes like nature, space, or fantasy worlds can provide a constructive escape from back-to-school anxiety.
When to Seek Professional Help for Back-to-School Anxiety
There are situations where professional help may be necessary to address more severe
issues. Here are some signs indicating that it might be time to seek help from a school counsellor, psychologist, or mental health professional:
- Prolonged Anxiety: Chronic anxiety, also known as generalised anxiety disorder (GAD), involves excessive and persistent worry about various aspects of life without a specific trigger. While parental support can make a significant difference, professional intervention, such as therapy or counselling, might be necessary if anxiety persists or significantly disrupts your child’s life.
- Persistent Physical symptoms: Long-term anxiety often manifests through physical symptoms such as fatigue, sleep disturbances, digestive issues, and muscle tension.
- Signs of Emotional Distress: A child with chronic anxiety may experience overwhelming emotions; frequent crying, overreliance on parents, academic issues or social withdrawal are all signs that it could be time to get professional help for your child.
- Risky Behaviour: Prolonged risky behaviour such as self-harm, fighting, experimentation with substances, isolation, or poor eating habits are all signs of a more serious anxiety disorder.
- Family History or Pre-existing Conditions: Anxiety can have a genetic component, meaning children with parents or close relatives who suffer from anxiety disorders are more likely to experience it themselves. Your child can also pick up on how you handle stress. For example, your child might mirror that worry without realising it if you’re feeling frazzled about school routines. A therapist or mental health professional can provide actionable solutions to help with these issues.
Conclusion
Back-to-school anxiety is a common but manageable challenge. Start small with a deep breathing exercise, plan a school tour, or ask them how they’re feeling. Every step you take helps them build the confidence they need to succeed. And remember, you’ve got this — and so do they!
Does your child need a little extra support for school? Consider using iRainbow for grades 1 through 12. Contact us today.
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