Back to School Tips for Success

Summertime has come to an end, and with that comes all the back-to-school jitters common among children. Your child might experience everything from stomachaches to sleeping problems, emotional stress from fears of making new friends, meeting new teachers, being bullied, pressure to get good grades, and worries about being unpopular. Parents need to remember that these feelings are very common, and even the most well-adjusted kids feel some pressure when they return to school.

So, what can parents do to help their children cope with the physical and emotional stresses associated with the back-to-school season? Here are some tips that I’ve shared with parents in the past that have proven to be very helpful.

Tip #1: Establish a Healthy Sleeping Pattern

Children need at least 8 to 10 hours of REM sleep each night. Without adequate sleep, they can be groggy, grumpy, and have a harder time concentrating in class. Sleep also contributes to a healthier immune system. Researchers have found that poor sleep is linked to lower grades and lower standardized test scores.

Here’s how to set a healthy sleeping pattern for your children:

1. Set Bedtime Boundaries: Establish a set bedtime and wake time for weekdays. Make this time non-negotiable.
2. 1-Hour Pre-Bed Rules: Set up rules for 1 hour before bedtime. This can improve sleep quality:
   • No snacks 1 hour before bed. If they’re hungry, offer a warm glass of milk or a small protein snack.
   • No physical activities 1 hour before bed. Kids need downtime to lower their heart rate.
   • No intense activities like video games or computer use 1 hour before bed. These can overstimulate their minds.
3. Create a Relaxing Bedtime Routine: Spend 20-30 minutes winding down. This might include taking a bath, putting on pajamas, and reading a book. Avoid TV at bedtime as it can affect their ability to fall asleep.

Tip #2: Provide a Brain-Boosting Diet

Even children with great athletic physiques can be affected by poor eating habits, which can lead to fatigue, anxiety, poor concentration, and mood swings. Adjusting their diet can help them feel better each school day.

Here are some healthy eating tips:

1. Purge the Junk: Get rid of unhealthy foods like sodas, sugary snacks, and high-fat foods.
2. Create a Healthy Menu: Involve your child in creating a breakfast, lunch, and snack menu. Let them help with the process to make it more fun and motivating. Design a menu together and involve them in grocery shopping.
3. Lead by Example: If your children see you eating unhealthy foods, they’ll be less likely to follow the diet. This is a great way for you to maintain a healthy lifestyle too!

Tip #3: Encourage Open Communication

Communication is crucial for addressing the challenges your child faces daily at school. They need to feel comfortable talking about bullies, fears, and anxieties.

Here are some tips for fostering open communication:

1. Always Listen: Never ignore your child’s anxieties or stresses. Everything your child says is important to them, so give it the attention it deserves.
2. Ask About Their Day: By showing interest, you demonstrate that you care. Ask open-ended questions like, “How did your math exam go today?” or “How is your friend doing in school?”
3. Share Your Experiences: Put their anxieties into perspective. Share your own experiences with similar challenges and provide simple, actionable solutions.

Tip #4: Boost Your Child’s Self-Confidence

There is no substitute for self-confidence. Confident children face each day with a positive outlook and tend to have better grades, more friends, and less stress.

Here are some tips for increasing your child’s self-confidence:

1. Discover Their Talents: Everyone has a passion or ability they can excel in, whether it’s sports, music, reading, or arts. Support their interests and help them follow through.
2. Enroll in Martial Arts: Karate has been proven to increase confidence by teaching respect and demonstrating abilities. At American Family Martial Arts, we know all about building self-confidence!
3. Find Positive Role Models: Coaches, tutors, and babysitters can positively influence your child’s life. Don’t be afraid to let them seek inspiration from others.
4. Celebrate Their Uniqueness: Remind them daily how special they are. Praise their efforts and accomplishments, big or small.

Final Thoughts…

Reflect to your own childhood and think about how you would have parented yourself. What would you do differently than your parents? What would you do the same? Both good and bad experiences can help you understand your children better. Keep these tips handy and refer to them when you need a parenting boost.

And one last tip: Enrolling your child at American Family Martial Arts, where we target age-specific physical, intellectual, emotional, and social stages of development, can have a profound effect on your child’s ability to thrive amidst change. Check out our specials for back-to-school!