Change is difficult, even for adults. It can sometimes be even harder for teenagers, whose hormones are through the roof, whose coping skills are still developing, and whose brain is still maturing. Going back to school is a big, anxiety-producing change for a lot of adolescents, and it can trigger mental health struggles. At Carolina Dunes Behavioral Health, we want to give parents the tools to support their child’s mental health as they adjust to being back in school.
Back to School Routines to the Rescue
Transitions can be difficult for kids, but creating predictable routines that ensure their needs are consistently met can have many benefits: better mental and physical health, decreased stress, and reduced likelihood of disruptive behavior.
Creating Consistency
Sometimes school, friends, and life can be unpredictable for young people, but parents can simplify life at home by creating rituals their children can follow and rely on:
- Healthy meals at regularly scheduled times
- A set time for homework each day
- A regular bedtime that allows your child to get 9-12 hours of sleep every night
- Clothes and backpacks prepared before bed at night
- An hour or more without screens before bedtime
- Relaxing and fun activities scheduled with your child, one-on-one
How to Set Your Child’s Routine
Every child is different, and their needs may vary from other children and as they grow up. Take the following steps to ensure you set a schedule that will meet your child’s unique needs:
- Get their input – Just as you probably don’t want your boss to suddenly change things up without talking to you, your kids also want to have a say in their lives.
- Focus on what matters most – Think about where your child is having the most difficulties and what you might be able to do to support them. It might be getting out the door in the morning, getting enough sleep, or finishing homework each day. Implementing strategies to support your teen through that issue first will likely make other changes easier.
- Make small changes – Big changes are often harder to handle. Setting expectations around just one or two things at a time may result in greater improvement overall.
- Build off existing routines – If possible, build on a routine your child already has. For example, if they are struggling to get out the door on time each morning and you want them to pick out clothes the night before to save time, and if they are good about remembering to brush their teeth, the new routine of picking out clothes may be easier to remember if it occurs immediately before or after they brush their teeth.
- Fallback plans are key – Holidays, weather, late appointments, sports practice, and a dozen other things can interfere in routines. Help children to adapt by communicating the change and adjusting expectations.
- Model the behaviors yourself – Your children may ignore what you say, but they see the choices you make. By maintaining your own self-care routines and looking after your own mental health, you offer them an example to follow.
Help Your Child Manage Big Feelings
Even if your child loves school, not every moment is going to be sunshine and daisies. Help your child practice the skills they need to manage challenges they may experience.
- Encourage your child to say, “I can try this” instead of “I can’t do this.”
- Remind them that their feelings are valid and that a lot of their classmates are probably having similar feelings, even if they don’t say so.
- Practice belly breathing and grounding exercises with your child, so they can use these tools to calm themselves down even when you are not with them.
- If your child is having sudden behavioral issues, attendance problems, or other academic concerns, consider the possibility that there may be a medical or mental health cause behind the behavior and get them in to see their doctor.
Signs Professional Support is Needed
Most adults who have mental health diagnoses first showed signs of mental illness in late childhood or early adolescence. Unfortunately, the red flags are often missed by even the most loving parents. Some signs that could indicate your child could be struggling with their mental health include:
- Tantrums or irritability on a regular basis
- Frequent stress, worrying, or fear
- Inability to sit still
- Sleep disturbances or daytime fatigue
- Problems in school
- Changes in appetite or an unhealthy fixation on their weight, diet, and/or exercise
- Strange statements about people trying to control or harm them or seeing/hearing things that no one else is experiencing
At Carolina Dunes Behavioral Health in Leland, North Carolina, we offer assessment, diagnosis and inpatient psychiatric treatment for adolescents, adults, and seniors. Our staff provide a structured, therapeutic environment for acute psychiatric issues, including depression, anxiety, bipolar, schizophrenia, and more.
