BACK-TO-SCHOOL BLUES
LAST week millions of children and teenagers went back to school. And while many will have been excited to start a new academic year, that won’t have been the case from all of them.
School can be a tough place for some children, and returning after the holidays can feel terrifying.
One common problem is back-toschool anxiety. Often children are expected to “get on with it”, but this sort of reaction can be very damaging.
Anxiety is part of the brain’s self-defence system and whether real or imaginary, anxious children are reacting to a perceived danger. This is why tough love, punishment or negotiation just won’t work.
Instead, help your child understand why they are feeling anxious and what they can do to help themselves.
● The moment your child starts feeling anxious, tell them to breathe in through their nose slowly for three counts, then out again for three counts. Even very young children can master this, and it immediately instructs the brain to slow down.
● If your child has worked themselves into a state, they have triggered their fight or flight response. This is their body’s way of preparing to escape. A few minutes of vigorous exercise is a good way to get rid of this nervous energy and help them calm down.
● Organisation can help to reduce nerves. When you feel in charge of your life, you automatically feel better about things. Help your child make a checklist of things needed each day for school.
● Ensure they are happy with their uniform, and allow them choices about the way they wish to look.
● A good sleep routine is essential to reduce anxiety, and spending time outdoors in nature has been shown to have a positive impact on mood.
● Foster a daily attitude of gratitude by helping your child to think of three things they are grateful for each day, and one thing they struggled with but learnt from. This helps activate positive thinking and encourages the brain to reframe challenges into valuable experiences.
● For some children, anxiety is a debilitating condition that requires extra support. If your child refuses to attend school, appears very depressed and withdrawn, or simply tells you they are finding school life very challenging, see your GP. When it comes to mental health, the earlier you get help, the better the outcome, so make sure your child gets any support they need.