Back to school tips in Bend, Oregon

Returning to school can be a challenging time for children in terms of their mental health. Whether it’s transitioning from summer vacation to the school year or adjusting to a new grade or school, here are some mental health tips to help children cope with the changes and challenges that may arise:

1. Open communication: Encourage your child to talk openly about their feelings, concerns, and fears related to going back to school. Be a supportive and empathetic listener, and let them know that it’s normal to have mixed emotions about this transition.

2. Establish routines: Create a structured daily routine that includes consistent wake-up times, mealtimes, homework schedules, and bedtime routines. Predictability can help reduce anxiety and create a sense of security.

3. Practice relaxation techniques: Teach your child relaxation techniques such as deep breathing, mindfulness, or progressive muscle relaxation to help them manage stress and anxiety. These techniques can be used during stressful moments or before bedtime to promote better sleep.

4. Encourage a healthy lifestyle: Ensure your child is getting enough sleep, eating nutritious meals, and engaging in regular physical activity. A healthy lifestyle can have a significant impact on their mental well-being.

5. Manage school-related stressors: Help your child develop effective study habits and time management skills to reduce academic stress. Encourage them to break tasks into smaller, manageable chunks and seek help when needed.

6. Foster social connections: Encourage your child to maintain and build friendships at school. Social support is essential for emotional well-being, and having friends to rely on can help reduce feelings of isolation and loneliness.

7. Set realistic expectations: Discuss academic and extracurricular expectations with your child, emphasizing that it’s okay not to be perfect. Encourage them to do their best without overwhelming themselves with unrealistic goals.

8. Address bullying and peer pressure: Teach your child about recognizing and reporting bullying or peer pressure. Let them know that they can always come to you or a trusted adult if they are facing any issues at school.

9. Be aware of signs of distress: Pay attention to any changes in your child’s behavior, mood, or academic performance. If you notice signs of distress, such as withdrawal, irritability, or a decline in school performance, address these concerns promptly and seek professional help if necessary.

10. Seek professional support: If your child’s mental health struggles persist or worsen, consider consulting with a mental health professional, such as a therapist or counselor, who specializes in working with children and adolescents.

11. Encourage hobbies and interests: Encourage your child to pursue hobbies and activities they enjoy outside of school. Engaging in creative or recreational pursuits can provide a healthy outlet for stress and anxiety.

12. Lead by example: Demonstrate healthy coping mechanisms, effective communication, and self-care practices in your own life. Children often learn valuable skills by observing the behavior of adults in their lives.

Remember that each child is unique, and their mental health needs may vary. Be patient and understanding, and provide the support and resources necessary to help them thrive during the school year.