School Year Stress: Acing the Back-to-School Season
The beginning of the school year brings busy schedules, routine adjustments, and—for many—lots of stress.
Recently, the Surgeon General released an advisory calling attention to parents' and caregivers' stress and mental health concerns. The statement pointed out that 48% of parents say that most days their stress is completely overwhelming.
Being prepared, mindful, and having the necessary tools to organize your family routines can help reduce your stress and anxiety.
That's why we've created a go-to guide with resources and advice from experts—to help you feel prepared as the school year begins, including tips on:
1. Managing Anxiety During the School Year
A lot of parents, teachers, kids, and administrators are understandably excited, cautious, and anxious.
Panic Attack vs. Anxiety
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Will schools be safe? How should parents, students, and teachers manage their anxiety and excitement? And what environment should they expect in the first few months upon returning?
Our child psychology and school administration experts share advice for parents.
- For parents, project confidence to your kids
- Make school return a positive, collective mission
- Teachers, staff, and students can benefit from supporting each other
- Be alert for signs of substance abuse
- Ensure a fun environment
REMINDER: If your child is experiencing a mental health emergency, the new Brighter Days Pediatric Mental Health Urgent Care Center is now open. As the area’s first-ever walk-in mental health clinic for young people up to the age of 18, you can show up with no prior appointment to get care.
2. Adjusting to a New Routine
Allison Stiles, PhD, a child and adolescent psychologist, provides tips on how parents can help make the transition to back-to-school easier:
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Lean into structure and routine
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Listen to your child
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Communicate with your child’s school
For those with teenagers, child and adolescent psychologist Dr. Melissa Heatly weighs in.
"Your job as a parent is to validate your teens and listen to them," said Dr. Heatly.
She reminds parents they shouldn't try to fix their kids. Parents will notice that teens are fixated on what to wear, what they will bring to school, and other things that may not seem like a big deal to others. Allow them to have a healthy fixation, but if you notice they are over-fixating, try a distraction like taking them for ice cream.
Allison Stiles, PhD, a child and adolescent psychologist, provides tips on how parents can help make the transition to back-to-school easier:
- Lean into structure and routine
- Listen to your child
- Communicate with your child’s school
3. Mastering Mealtime
For many families, encouraging their children to eat nutritious foods can be a hurdle. And the hustle and bustle of the new school year can make it even more difficult.
April Ho, RD, CPT, dietitian manager at UR Medicine’s Center for Community Health & Prevention, provides tips for parents on how they can reduce the stress of mealtimes and help their kids get the nutrients their growing bodies need.
Healthy Lunch Ideas
Need a new, fun lunch idea for your kids? Kat McNamara, PAC, creates a balanced lunch and a fun snack for your children.
Mindful Dinner Time Reminders
Find out ways to restore joy, peace, and meaning to the act of eating – even within a culture that constantly has us scrambling.
4. Setting a Sleep Schedule
Another important aspect of a healthy routine is good sleep. UR Medicine sleep experts Dr. Jonathan Marcus and Dr. Elizabeth Nocera offer sleep hygiene tips to help you make restful nights a priority.
- Don't oversleep
- Keep a consistent, healthy sleep routine
- Exercise regularly
- Make your bedroom comfortable
- Don't lay in bed unless you're tired
- If you're having trouble sleeping, avoid checking the time
5. FAQs: Answering Parents Pressing Questions
Our experts answer your common questions as you prepare for the new school year.
Should my child get their physical before school?
If your child is overdue for their annual physical, be sure to schedule it as soon as possible. Schools want to verify that students are healthy and are receiving care from a doctor. To help keep all students healthy and safe, they also want to be sure that students’ immunizations are up to date, and that proper screenings (like blood pressure, vision testing, and hearing testing) have taken place.What if I can’t get a physical scheduled in time for the beginning of the school year?
Talk to the nurse at your child’s school. School nurses usually provide some leeway for students who can’t get their physicals scheduled in time for the beginning of the school year.
What immunizations (shots) does my child need for school?
Many parents have questions about immunizations. UR Medicine recommends immunizing children according to the Centers for Disease Control immunization schedule and American Academy of Pediatrics guidelines, and we provide accurate information to families who are hesitant about immunizations or who have questions about them.
Vaccines are required for children to attend school in New York State unless there is a medical reason, determined by your child’s doctor, why a specific vaccine cannot be given. (In New York State, there are no nonmedical or religious exemptions for required shots for school.)
My kid is going off to college. What if they get sick while away?
For college students, telemedicine offers easy access to care when juggling busy class schedules or unable to get an appointment at the student health center. Plus, telehealth services are often more affordable than doctor appointments or even urgent care visits.
UR Medicine Virtual Urgent Care is open to anyone currently located in New York or Florida—including college students—allowing them to see a healthcare professional from anywhere on campus.
Pediatrics at UR Medicine
Golisano Children's Hospital is committed to providing exceptional and compassionate care to your child and family. Our goal is to work with you as a team, keep you involved and always be responsive to your child's health care needs.