Tis' the Season of Getting Back to School

Article by Shannon Mcgovern, Ma, NCC

As summer comes to an end, parents and their kids all get ready to transition back to school. For most people, this time of year can feel very stressful as the entire family system has to adjust to the schedule of going back to school.

Here are some practices that you can implement at any point in the school year to help manage your stress and make this time go more smoothly.

1.Prioritize your self-care

Even though this may feel extremely difficult to do with all the tasks that need to get done and all the people that need you, it’s important to attend to your own needs and prioritize your own well-being. You can’t pour from an empty cup and when parents are stressed, their children can feel this too which can impact their behavior.

You can prioritize your own well-being by:

Creating time for activities you enjoy. This could include exercise, date nights, reading, taking a bath, going fishing, taking a walk, going for a bike ride, stepping out to get a coffee. It is important to know that it is okay to take time for yourself. Whatever will help to ease your stress and give yourself some space is what you should engage in. It is also important to remember that these activities do not have to take a very long time and can be implemented throughout your day, such as taking 5 minutes to enjoy your favorite afternoon snack or coffee.
Engaging in relaxation techniques such as deep breathing, meditation, and grounding. These also do not have to take up a big portion of your day and can be done while you are getting ready for work or in-between tasks at home.
Saying no. If you feel that your schedule is overflowing, it is okay to say no to things in order to prioritize yourself and your family.

2. Ask for help and seek out support

-Many of us are very reluctant to ask for help. Even though you may be capable of handling everything on your own, it most likely isn’t the best thing for you. Additionally, many of us find joy in being able to help someone that they care about. So, you could ask a family member or another parent to help with a drop-off or pick-up.

- Seek support from other parents. Talk to other parents about the stress you are feeling. They are most likely experiencing it too and these discussions can help you feel more connected and validated in how you are feeling.

3. Create different routines to help establish more structure and help you feel more in control

Here are some different routines you can try to implement:

Morning Routine- talk with your children about what you expect from them in the morning. Set the alarm for the same time each morning and make it clear what they are responsible for doing before leaving such as brushing teeth, eating, and getting dressed in the same order every day.
After school and homework routine: Set a specific time that homework is done each day. Eliminate distractions and use rewards that they can receive after such as going outside to play or having screen time. It could also be beneficial to set up a homework area in the house where the kids can do their homework and where you can store everything school related.
Nighttime Routine- Set yourself up for success the night before. Have your kids lay out their clothes and necessary school items the night before. Try to have a consistent time that the kids go to bed each night.

** Remember that these routines don’t have to be perfect or go according to plan every single day**

5. Create a family calendar

Have a visible family calendar that tracks everyone’s commitments and activities. Make the kids a part of the calendar by having them add things.

6. Schedule a weekly or monthly family check-in

This dedicated time can help families connect, have the opportunity to tell each other what is going on, and support each other.

Reminder:

You don’t have to implement all these practices all the time. Explore and see what is helpful for you and your family to reduce stress. Also, try to remember that no parent or family is perfect and that you are doing the best you can.

By Shannon Mcgovern, Ma, NCC

Shannon McGovern, MA is a therapist in New Hope, Pennsylvania. Shannon offers services in person at our New Hope location and online through our HIPAA compliant platform. She supports individuals and couples as they navigate anxiety, depression, trauma, relationship issues and life transitions with children. To schedule an appointment click here.

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