Dear Mental Health Provider,
My kids are starting school in a few weeks, and I already feel overwhelmed. Between back-to-school shopping, new schedules, early mornings, homework, and getting everyone back into a routine, it feels like a lot. Summer has been a nice break, and I’m worried about the stress that comes with getting back into our daily routine—especially the morning struggles and homework battles.
What can I do now to make the transition back to school easier for my family and less stressful for everyone?
Sincerely,
Stressed About School
Dear Stressed About School,
I think you perfectly captured how many parents feel with the start of the school year looming. Summer often means less structure, and routines get put on the back burner for several weeks. While it can be difficult transitioning kids back to their school schedules, you are doing the right thing by being proactive and thinking ahead. I would recommend starting to gradually get your kids back into a routine at least a couple of weeks before the first day of school. During this time, it's important to focus on:
- Re-establish sleep schedules:
This is probably the most important area to work on before the first day of school. If your children have been staying up later and sleeping in during the summer, start gradually moving them back to their school-year bedtime and wake-up time at least one week before school starts.
For example, if your child has been staying up an hour later than usual, try moving bedtime earlier by 30 minutes for a few days before returning to their regular bedtime. You can do the same with their wake-up time. Gradually shifting their schedule can make the transition easier than trying to change everything at once.
As you establish a sleep schedule, make sure your child is getting enough sleep for their age. The National Sleep Foundation has a helpful guide with recommended sleep amounts for children and teens:https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/
- Re-establish structure in daily routines:
Routines can easily slip away during the summer, so it can be helpful to gradually bring some structure back into your family's day. Start with the main parts of your routine, such as mealtimes, hygiene, getting dressed, and morning and bedtime routines.
The goal is not necessarily to have everything happen at an exact time. Instead, focus on creating a consistent order for completing tasks. For example: when you wake up, you eat breakfast, get dressed, and brush your teeth. Once that routine becomes familiar, the timing will begin to fall into place.
Visual reminders can also be helpful, especially for younger children. Routine charts can help children learn to complete tasks more independently instead of relying on constant reminders from you. You can find examples online and customize them to fit your family's needs. Edit.org has some customizable options here:https://edit.org/blog/kids-routine-charts
- Focus on areas you can control:
Back-to-school season can bring a lot of emails, events, deadlines, and things to remember. When it starts to feel overwhelming, focus on the things you can control!
Creating a shared calendar, setting aside a specific time each day to check school emails, making a priority list, and preparing ahead of time can all help reduce stress. For example, if your child's school is having an open house where school supplies need to be dropped off, organizing the supplies ahead of time can make the day itself a little easier.
A shared calendar, whether electronic or physical, can also help everyone in the household stay on the same page. In my household, we use a Google Calendar that sends reminders for upcoming events, as well as a dry-erase calendar on the refrigerator so the kids can easily see what is coming up that week.
The most important thing is to find what works best for you and your family. Try different strategies and keep the ones that make your routine feel more manageable.
My final piece of advice as you head into back-to-school season is to give yourself and your family plenty of patience and grace. This time of year can be stressful for everyone, so it is especially important to take care of yourself, make space for big feelings, and remember that things may not always go as planned.
The first few weeks of school often involve a lot of juggling, adjusting, and figuring things out. Giving yourself and your family some flexibility can make the transition feel less stressful than trying to make everything go perfectly. Some days may be more chaotic than others, and that is okay!
Remember that you are doing your best, and you and your family will find your rhythm. Give yourself permission to take things one day at a time.
If you need assistance with school supplies, be sure to stop by our Back to School Bash on August 20 from 4–7 p.m. at our Woodruff location!
As always, if you or your child needs extra support for your mental health, you can contact us at 419-841-7701 to discuss setting up a new patient appointment.
Sincerely,
Leslie LeFevre, PhD, LPCC-S
Clinical Director of Youth Services
