That time of year is coming before we know it, again. It always seems to sneak up on you, no matter how prepared you think you are. With the start of the new school year on the horizon, parents and children alike may be filled with anxiety. As the mom of a soon-to-be first grader, I understand your fears as you envision your little one going off into their next school year with new potential challenges ahead. It is totally normal and expected for big feelings to arise as the new school year awaits. However, there are ways you can prepare, reducing both your child’s anxiety and your own.
Tips for Elementary Schoolers with Back-To-School Anxiety
As a mother and therapist, what I have found to be most helpful for reducing anxiety around the upcoming school year is planning ahead. Creating collaborative morning and evening rituals and routines with your child. Knowing exactly what to expect, can help both you and your child feel more empowered for the future. Here are my tips for incorporating rituals and routines for reducing back-to-school anxiety:
Morning Routines for School Anxiety
A few weeks before the new school year begins, grab some art supplies and sit down with your child to collaborate on creating your new morning routine. Routines and rituals can assist in reducing your child’s anxiety about the coming school year because they will know what to expect. Collaborating with your child on this process can assist them in feeling empowered and independent in their routine as well!
First, you will want to discuss with your child, what time would be best for them to wake up.
- What time do they have to be at school?
- How much time do they need in the morning to get ready?
- Some kids need extra time in the morning to relax before going into a busy day, while others may prefer a quick morning at home before heading out the door.
- How do they like to be woken up in the morning?
- Do they prefer a soft waking with multiple prompts? Or one gentle waking and getting immediately out of bed?
How I Helped My Son With His Morning Routine
My son likes to wake up an hour before we have to leave, to one of his favorite songs. It is a slow and gentle waking, with multiple prompts, which almost always turns into a dance party. Once he is out of bed, he goes to check his Morning Routine poster, which is hanging on our fridge. I suggest creating a poster for both your routine, that includes images for your child to reference as well.
Evening Routines for School Anxiety
Next, create your evening routine poster, including images as well. In your evening routine, it is important to discuss expectations with your child surrounding homework. For example, what time will homework be done, and what will support look like? My son does his homework right after a short break, once he returns home for the evening. I make sure to let him know that he is free to move his body while doing his homework. Crunchy snacks are also a fun homework-time addition that can assist in improving concentration as well! I let him know that I would be nearby to support him as needed but encouraged him to work independently as often as possible. Through this, I saw my son grow pride over his successfully completed homework.
Include images for dinner, bath time, movement, books, or any other areas of importance to your family. While completing your evening routine, be sure to discuss areas such as screen time, and bedtime. I talk with my son about the importance of moving his body, and engaging his mind throughout the day, allowing him to enjoy screen time and video games at his leisure in the evenings. We also have an image of a book on our evening routine, as it is important to me that my son grows a love of reading.
What would be important for your family to include in your evening routine, for example, a family evening walk?
Manage Your Elementary Schooler’s Back-To-School Anxiety
While working with your child to create your morning and evening rituals and routines, it is important to remember to focus on open communication, connection, and collaboration with your child. Using art and creating visual prompts and reminders together can be a fun and helpful way to connect. With a new school year on the horizon, worrying about the unknowns is to be expected. Rituals and routines can be grounding experiences, to provide comfort during a time of transition. Knowledge is power, and knowing what to expect in the coming school year can help your child feel more brave!
Practice, practice, practice!
Once you have created your new morning and evening rituals and routines … practice! Consider doing a trial run the week before school starts. Have your child go to bed at their usual school bedtime, wake up at their scheduled time, and practice being ready for school on time. You may even want to consider taking your child to the school for a practice run as well.
Spending time around the school environment before the school year begins can also be helpful in reducing anxiety. This is especially important for Kindergarteners who will be beginning at a new school building this year, which many times is much larger than the preschool they are coming from! While big buildings can be intimidating to your little one, spending time outside of the building together can help them feel more comfortable and confident. If your child is beginning Kindergarten this year, I would also suggest spending some time reading books or watching videos to help them prepare. A quick Google search will bring you to many resources, but Getting Ready For Kindergarten by Vera Ahiyaa is a great start!
Tips From A Child Therapist in Scotch Plains, NJ
The start of the new school year is a time of transition and change. Books like Butterflies On The First Day Of School by Annie Silvestro can help elementary students feel less alone in their experience of anxiety before school. A fun coping strategy that you can introduce to your child when reading this book together is called Butterfly Breathing – taking deep breaths, with your arms crossed on your chest, doing slow and soft taps – as you look like a butterfly tapping its wings. If your child continues to struggle with feelings of anxiety regarding the upcoming school year after trying these tips, a child anxiety specialist may be able to help. Reach out for a free phone consultation for child anxiety therapy in Scotch Plains and Branchburg New Jersey.
Child Counseling in Branchburg, NJ, and Scotch Plains, NJ
Don’t let anxiety hold your child back from enjoying their elementary school years. Our caring therapists are ready to provide personalized support to help your child face school-related challenges with confidence. Starting therapy with Brave Minds Psychological Services is easy:
- Reach out for a free 20-minute consultation.
- Meet with a caring therapist from our team
- Begin receiving the support your teen deserves!
Other Services Offered by Brave Minds Psychological Services
Anxiety therapy isn’t the only service we offer for children and their parents. Brave Minds Psychological Services is happy to offer a variety of services to support the mental health of teens, children, adults, and groups. For children, we are happy to offer support via equestrian anxiety, food allergies, sexual abuse, social phobias, and selective mutism. Our team is happy to offer support via trauma therapy, couples counseling, and online therapy across New Jersey. Feel free to learn more about therapy modalities our team uses like EMDR and CBT, or visit our blog to learn more today!
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