It’s that time of year again – children and adults will be going back to school as the new year starts. This is a great opportunity for students to meet up with friends, learn new skills, and broaden their knowledge of the world.
However, many students will struggle with their mental health when it comes to their social life and classes. This can cause many students to struggle throughout the year, and they need the support of parents and teachers to help them get through it all.
Here is our back to school mental health guide to give some tips to students and parents going through the new year.
Mental Health Guide for Students
Many students will struggle with their mental health when the school season arrives. However, it is normal to feel some stress and anxiety throughout the months with the number of projects, tests, and homework assignments that are given.
Here are some ways that students can get a handle on their mental health while going back to school.
- Regular Routine: Having a routine from when you go to bed to waking up in the morning to working on homework can help reduce stress and help you find structure to get your workload done. You can have a planner to help you organize your tasks or find a space where you know you can work on homework diligently.
- Manage stress. The school year will inevitably cause stress, with projects, papers, and tests all coming at you during the same week. Finding techniques that can help you manage stress, from finding support from your family to still engaging in passions, can help you curb the feelings of anxiety when you feel at a loss.
- Communicate. Sometimes when schoolwork gets rough – especially if you are going back to school and working full time – requires clear communication with everyone around you. Talk to your family, teachers, and friends, and know that they are here to help you when things become difficult.
- Eat healthier: Did you know that food has a direct impact on your mood? Fruits and vegetables have been proven to improve your overall happiness. Omega-3 fatty acids have a direct effect on depression and impulsivity.
- Get enough sleep. Getting enough sleep is important not only for maintaining focus in class but also to help regulate mental health. Sleep deprivation has been linked to increased anxiety and stress levels even in otherwise healthy people. Most adults need 7-9 hours of sleep, while teens need 8-10.
Ways to Support Your Child Going Through School
If you have a child or teen going to school, you will want to be there every step of the way. It is inevitable that your child will need your support if they find themselves struggling with their mental health.
Here are a few ways that you can help as a parent:
- Talk to your child. If your child is undergoing a lot of stress from school and assignments, talking to them can help validate their concerns. You can give them ways to help strategize through some of their struggles. Additionally, you should reassure your child and let them know that what they are going through is normal.
- Help your child create a stable routine. You can help your child create a routine that will help allow them to be successful at school each day. Set a standard bedtime, breakfast, lunch, and dinner time, as well as time for homework, relaxation, and after school activities. This can reduce your child’s stress and anxiety because they will have a schedule that feels familiar to them. Starting the routine at least 2 weeks before school begins can help your child mentally prepare for the year.
- Reward your children with good grades. When your child brings home a great report card, don’t be afraid to celebrate the wins with your family. Take them out to dinner, give them a special treat, or buy them a new toy in celebration of their hard work.
- Create a plan if your child gets a bad grade. If your child gets a bad grade, stay positive and let them know that sometimes these things happen. Work with your child to identify the issues – are they struggling socially, or could they have trouble understanding the material? Work with them and reach out to the teacher to help your kid get back on track.
- Encourage friendships. It is key for your child to make friends at school to help them know that they are not alone in their struggles. Having friends can make them feel less lonely and give them the support that they need to find study groups and get through difficult projects. Take time to coordinate meetups with other parents outside of school to encourage a healthy friendship between children.
- Make connections with the teachers. Attend meet the teacher nights and schedule meetings with any teachers for classes your child might be struggling with. If your child is getting bullied, reach out to the teacher and let them know. Having a strong support system can help your child succeed in school.
Supporting Children as an Educator
If you are an educator, you will want to be part of the system supporting students on their journey through school. Here are a few ways teachers can support their students struggling with mental health:
- Talk to your students regularly. Talk and get to know the students in your classroom. Learn more about them and what they like to do, and ask them about things they might struggle with. Some students may not know that they struggle with mental health, and having a friendly teacher to talk with can provide them with comfort.
- Take feedback on the workload. Talk with your students regularly about the work that you assign. Learn their work style and note how long homework takes each child to complete a night. This can help you tailor your curriculum and work with your students to find what learning styles work best with their age group.
- Give ways for students to talk to each other. Whether through group projects, fun activities, or even giving them an extra recess occasionally, give the students in your class a chance to meet one another. This can help students who might struggle with social anxiety a chance to mingle and become more comfortable with their classmates.
- Meet with parents. If you notice one of your students is struggling with workload and mental health, schedule a meeting with the parents. Tell them about the behavior you’ve observed and let them know that you are there every step.
- Encourage gratitude. Encourage gratitude in your classes with your students. Many students may focus on smaller things that they could forget to see the bigger picture. You can tie gratitude into your lessons or give your students an activity to say what they are thankful for.
When To Get a Therapist
Some students may struggle with their mental health to the point where they require professional help. While most students struggle with classes and workload, there are cases when a child might need to get a therapist to talk through some of their struggles.
Here are a few signs that a child might need professional help:
- Change in routine from sleep to hygiene
- Change in appetite
- Their mood is different at home and during activities
- Feelings of depression
- Low self esteem
- Becomes withdrawn
- Engages in harmful behavior
- Makes comments that come off as self-deprecating
If your child experiences one or more of these signs, it could be a sign that they need professional help. You will need to talk with a professional to learn if a therapist is the right choice for your child.
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