Did you know that anxiety issues are the most common mental health
disorders in children? There are an estimated 18 million children and
teens who suffer from anxiety. The National Institute of Mental Health
reports that 25 percent of teenagers have issues of anxiety, and the
statistics don't take into account the young people who are undiagnosed
or don't reach out for help. Because the start of a new school year can
trigger or worsen anxiety in stressed-out children and teens, pediatric
anxiety specialist Rhonda Martin, M.A., offers the following tips for
parents to help ease back-to-school anxiety for their kids.
Back to school is back to stress for many kids
Summertime is often an oasis from stress for kids who suffer from
anxiety. When school is back in session, kids are faced with emotional,
social and educational challenges that they don't have to worry about
during the summer. "Concerns of whether current friends will be in their
classes, worries that a known bully will be in the same gym period,
anxiety about leaving mom and dad, stress over where to sit at lunch are
among the many reasons back to school is not a peaceful time for a
child who often thinks of the many 'what if’s' that a new school year
brings," says Martin, a board-certified licensed professional clinical
counselor and award-winning author of Stuck, a guide for kids
and parents dealing with the full spectrum of anxiety disorders. It's
important as a parent to help ease your child's anxiety rather than
dismiss it or, worse, get angry or belittle your child for feeling
stressed. Martin suggests the following 10 anxiety-easing tips.
Keep your family
physically active
Exercise isn't just good for the body, it can also help get rid of
nervous energy. "Two weeks prior to school starting, encourage your
child to exercise three to five days a week (exercise as a family to
make it fun)," suggests Martin. "It will help your child expend energy
and be able to fall asleep at earlier transitional bedtimes. Plus, the
additional activity will reduce anxiety levels, which will also help the
body to reach a state conducive to falling asleep."
Ditch the sugar
Steer your child away from sugar to decrease stress levels. Research
suggests that white sugar and white flour-based foods can increase
anxiety chemicals in the brain. Martin recommends healthy snacks such as
whole fruit or yogurt, and if a sugary treat is unavoidable, be sure to
partner some protein along with it. Try a handful of nuts, string
cheese, a container of yogurt or a glass of milk.
Have fun in the sun
Autumn temps may be cooler, but the sun is still shining and can
serve as a natural elixir to anxiety. "When children are outdoors in the
sun, they tend to be more relaxed and having fun, instead of worrying
about the first day of school," explains Martin. "Twenty to 40 minutes
of sunshine is enough for most children to experience its relaxing
effects."
Keep a schedule
"Structure, plans, organization, predictability and order are great
ways to reduce anxiety in children," says Martin. The pediatric mental
health expert suggests that parents should have a family calendar
complete with upcoming activities in a common location. This should
include all important celebrations, vacations, practices, camps and park
visits. Cross off the days and keep it updated.
Prioritize sleep
Sleep is essential to your child's well-being, and especially
important if your child struggles with anxiety. Optimally, your child’s
sleep schedule should transition from late nights to proper school night
bedtime three weeks prior to school starting, gradually getting
earlier. "By the last week of summer before school starts, be sure they
are at the new school year bedtime," she advises. "Dealing with stress
and feelings of anxiety can be exhausting!" Even if the school year has
already started, help your child develop healthy sleep habits.
Take a bath
If your child has trouble getting to sleep, suggest a warm bath or
shower in the evening to promote relaxation. Martin recommends a bath or
shower 15 minutes before bedtime. "This allows a minor drop in body
temperature which will help the body fall into a deep sleep; a warm
shower will have a calming effect as well," she adds.
Schedule quiet time
"It is not natural for children to go from the freedom of doing what
they want in the summer to a very structured and social schedule when
the new school year begins," says Martin. "Leading up to and throughout
the first month of school, designate 30 to 60 minutes a day for your
child to have alone time to read, watch TV and play on their own." It
can help your child breathe deeply and relax both mind and body.
Respect personal space
Even if your biggest peeve is a messy room, now is not the time to
nag or punish your child for disarray. "When getting ready to go back to
school, your child's world is turning upside down, so yes, his or her
room might not be spic and span," Martin explains. "But for now, that's
OK. Having a personal space the way he or she wants it can reduce
irritability and stress." Once school is underway and your child has
gotten used to the new schedule and adapted to the extra stress, remind
him or her about the importance of a clean room.
Wear comfy attire
Just as a fleece sweatshirt can be your favorite creature comfort, a
soft sweater or shirt can feel like an oasis of calm to your child.
"When a child feels anxious, their sensitivity is heightened, especially
to the touch," Martin adds. "Be mindful of how clothes feel when
shopping for back-to-school outfits." She recommends soft, tagless items
that will help your child feel more comfortable.
Consider behavioral therapy
Martin emphasizes that back to school is usually the most difficult
time for a child with anxiety issues. However, be concerned if a few
weeks pass and your child's anxiety hasn't decreased or has gotten
worse. "If your child has not adapted well to the new school year, seek
out a counseling professional who specializes in pediatric anxiety
disorders," the children's health expert adds.
