The start of a new school year can be overwhelming for kids, with new coaches, extracurricular activities, untested teachers, and even unfamiliar schools and daycares. After a long summer of relaxation and play, this sudden shift can be quite stressful for them.
While a little change can be beneficial, the stress that often accompanies these new experiences can lead to various symptoms that disrupt learning. Just like adults, kids dealing with stress may face sleep issues, mood swings, headaches, or stomach pains. Some might develop negative habits like nail-biting, while others may resort to dishonesty or bullying.
Luckily, parents can support their children in managing stress by integrating a few healthy habits into their daily lives.
Prioritize Sleep
A lack of sleep—regardless of the reason—can lead to several issues that busy students don’t need, such as low mood, forgetfulness, and decreased stress tolerance.
Before the school year starts, establish healthy sleep routines for kids, including consistent bedtimes and wake times, a calming bedtime routine, and a sleep-friendly environment free of screens.
Children aged three to 12 should aim for at least 10 hours of sleep each night, while preteens and teens should get a minimum of eight hours.
Enjoy Nutritious Meals Together
Stress can greatly impact appetite, affecting kids just as it does adults. Whether tied to exam anxiety or chronic stress, poor eating habits can lead to blood sugar imbalances, resulting in headaches, irritability, anxiety, and fatigue.
While carbohydrates can help produce serotonin, it’s essential to choose complex carb sources like brown rice or whole grain bread to maintain stable blood sugar levels. Look for stress-relieving nutrients like vitamins C and E, omega-3 fatty acids, and magnesium in your child’s diet.
Kids aged four to eight should consume at least five servings of fruits and vegetables, four servings of grains, two servings of dairy, and one serving of protein daily. Preteens and teens typically require one to two additional servings.
Encourage Physical Activity
It’s no secret that many children are less active than ever. This is unfortunate, as exercise is a tremendous outlet for releasing energy, boosting endorphin levels, and reducing stress hormones like cortisol.
Fortunately, staying active doesn’t have to be a chore! Walking to and from school, joining team sports, or organizing a neighborhood soccer game are all excellent ways to keep kids moving.
Children and teens aged five to 18 should engage in at least 60 minutes of physical activity each day.
Encourage Open Communication
Instead of letting a child ruminate over a stressful issue, encourage a discussion to identify the source of their anxiety and explore solutions to alleviate it.
Talking about their concerns helps children feel valued and boosts their confidence in managing stressors in their lives.
