Back to School - Routines and Coping Skills
As school is starting back up, are your children anxious or worried about being in a new space? There are a multitude of ways an individual can present with anxiety especially if they do not yet have the communication skills to express their emotions.
Individuals may present with symptoms such as stomachaches, headaches, tantrums, trouble concentrating, or restlessness. Youth experiencing anxiety during times of change and transition is common and should be acknowledged as such. It is extremely important to know how to support your child during times of transition. Adults can begin to comfort a child by reminding them “you are safe,” “I believe in you,” or “you are loved.”
How can you support your child before the school day begins? Routines are a great way to keep consistency. A morning routine can vary for each household and can have tasks added or subtracted based on responsibilities and age.
Morning Schedule
Wake up: Waking up around the same time each day allows your body to feel a sense of consistency.
Get Dressed: Whether you allow your child to pick out their own clothes, work with your child to make an outfit, or you choose for them, ensuring that the clothes make your child feel confident and comfortable can reduce their anxiety.
Eat Breakfast: “Breakfast is the most important meal of the day.” Yes, it is true. Eating breakfast allows your body to begin to wake up and provide you with fuel. If your child’s body is fueled they have a greater chance of being able to concentrate throughout the school day.
Pack Backpack: Preparedness can allow individuals to feel more at ease when being in a new situation. Ensuring that you have your school supplies, assignments, and lunch allows a child to gain confidence in the classroom.
Brush/Style Hair and Brush Teeth: Personal hygiene is an extremely important component of mental health. Hygiene includes activities such as bathing, brushing your hair and teeth, and/or applying deodorant.
Create a Comforting Ritual: This can look different depending on each household. Some examples include: a unique goodbye phrase, putting notes in a lunchbox/backpack, or having a night before school starts ritual. Rituals can allow the child to look forward to various parts of the day and create comfortability.
Travel to School
Coping Skills for All Ages
What if anxiety pops up during a morning routine? How can we assist children in using coping skills? Some coping skills include breathing exercises and grounding techniques.
Let’s look at some helpful tools:
Box breathing - breathe in for a count of four while creating the four sides of a box and breathe out for a count of four while creating a second box.
Belly breathing - place your hand on your stomach and slowly inhale and exhale focusing on the rising and falling of the stomach and chest.
The 5 Senses Grounding Exercise - Create/find a safe and cozy space. Then begin to focus on your five senses. For example: 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. (Note- the senses can be shifted depending on your environment.)
“Feet on the Ground” - Find a space where you can place your feet on the ground. Then focus on your feet while deep breathing. This technique allows you to ground yourself back to your environment and calm your nervous system.
Final Thoughts
Creating a routine or following a routine does not happen instantaneously. These strategies could be a great family bonding opportunity and allow a child to move towards their independence. Independence, routine, organization, and coping skills are integral for positive contributions to life and the community. Just remember while getting ready for transitions, have patience, give grace, and enjoy the memories.
-Sydney Inger, LMSW, CASAC-2
