Mental health counselors share tips for coping with back-to-school anxiety

Press Release, Catholic Charities of Buffalo

 BUFFALO – The start of a new school year is upon us and along with that comes new adventures and opportunities.

However, it can also be a time of high stress and anxiety for some kids. The mental health counselors at Catholic Charities of Buffalo are sharing several simple tips for parents and caregivers to help their child cope with anxiety, while also setting them up for a successful school year.

“Supporting our children’s mental health is one of our top priorities as mental health professionals, educators and parents,” said Allie Medina, M.Ed., LMHC, behavioral health program supervisor, Catholic Charities. “A child isn’t born knowing how to navigate the world; it’s our job as adults to teach them while offering unconditional love and support through their day-to-day changes.”

Here are some ideas Catholic Charities mental health counselors recommend trying to help your child or adolescent navigate the new, (but also exciting!) back-to-school changes:

• Practice deep breathing together. The day can be overwhelming with a changing schedule and routine. Sit together and take deep breaths to regulate your mind and body.
• Close technology at least an hour before bedtime. Technology can keep our minds racing. Trade the phones and tablets for a book or coloring together before bed to calm the mind.
• Open the conversation. Go around the dinner table or at bedtime discuss the peak and the pit of your day.
• Squeeze the lemons. The act of squeezing and releasing your muscles can help reduce stress and anxiety. Put your hands in fists like holding two lemons and squeeze all your muscles for 5 seconds. Release for 5 seconds. Repeat as many times as needed.
• Implement evening movement. If time allows, take a family walk or bike ride together to get fresh air and prepare the body for a restful evening of sleep.
• In the beginning of the school year, keep your routine and expectations simple. It’s hard enough as an adult to keep track of things. Keep in mind your child’s routine is changing daily. Try coming up with a morning and evening schedule together so they feel involved with what their expectations will be and posting it somewhere in the house like the refrigerator.
• Let the morning be easy. Try and prepare for the following day the night before to ensure mornings can be stress-free. Pack backpacks and lunches, check homework, and lay out clothes for the following day.
• One of the most important relationships during the school year is with your child’s teacher. Meet with them and ensure you have their preferred form of communication saved on your phone with login information handy.
• Watch changes in your child’s behavior. No one knows your child better than you, the parent. An increase in stress and anxiety can cause noticeable changes in behavior such as a change in appetite, change in sleep habits, change in hygiene, etc. Keep a close eye on those changes and have a calm conversation with your child if you notice something different.

Catholic Charities offers individual, children, and family counseling services throughout the eight counties of Western New York. For more information visit, ccwny.org/mental-wellness.