Collaborative Parent & Child Tips to Tackle Back-to-School Anxiety

The turn of the year signals a return to the familiar rhythm of school life for families throughout the UK. While children may feel the flutter of nerves at the prospect of new teachers and classroom dynamics, mums often face January with their own brand of back-to-school anxiety. Balancing personal and family life with the renewed academic pace can be a delicate task. But with innovative and mindful approaches, the transition can be as smooth as it is empowering. Here's how to approach the new term with a fresh perspective, ensuring that both you and your children are equipped to tackle it with ease.

Understanding Back-to-School Anxiety

Change, even when expected, can be a source of stress. For children, the post-holiday return to school can seem daunting after the freedom of festive breaks. For mums, the pressure mounts to re-establish routines and support their children's adjustment. Anxiety UK notes that acknowledging this stress is the first step towards managing it effectively. By facing these challenges together, families can turn anxiety into an opportunity for growth.

Tip 1: Collaborative Preparation

Transform back-to-school prep into a fun and engaging activity. Rather than a mundane task, make it a bonding opportunity. The British Psychological Society suggests that engaging children in planning and decision-making can boost their confidence and sense of control. So, let them pick their stationery or help plan their weekly lunch menu. This not only prepares them for school but also strengthens your connection.

Tip 2: Shared Mindfulness - A Dual Approach for Mum and Child

Mindfulness is a shared journey, and the NHS champions it as a cornerstone of mental well-being for all ages. For mums, it's a chance to model calmness and presence, showing children how to navigate emotions effectively. For children, it's an opportunity to learn these skills through imitation and practice.

For Mums: Mindful Journaling

Begin each morning with a mindfulness journal. This is your private haven where you can set intentions for the day, reflect on feelings, and plan self-care moments. It's a practice recommended by mental health professionals to provide clarity and focus. The act of writing can be meditative and offers a form of expression that's both personal and profound.

For Children: Mindful Colouring

Parallel to your journaling, provide your child with a mindful colouring book. This activity, often used in schools to support well-being, encourages concentration and provides a creative outlet for stress. As they colour, children engage in a form of active meditation, which can be particularly soothing during times of anxiety.

Together: Breathing Exercises

After your respective morning routines, come together for a brief breathing exercise. Use simple techniques such as the "5-5-5" method – inhale for five seconds, hold for five seconds, and exhale for five seconds. This can be done using apps like Headspace or Calm, which offer guided sessions specifically designed for parents and children. This shared practice not only brings a moment of collective peace but also reinforces the bond between you, setting a tranquil tone for the day ahead.

By engaging in these parallel but connected activities, both mum and child can benefit from mindfulness, each in a way that's tailored to their needs and abilities. It's a harmonious start to the day that fosters emotional balance and equips both of you to face the school day with a grounded and calm perspective.

Tip 3: The Power of Storytelling

The Art of Narrative Coping

Storytelling is a timeless tool that can be especially potent in managing back-to-school jitters. It's a method supported by child development experts for its ability to help children—and adults—navigate and understand their emotions.

For Mums: Crafting Your Tale

As a mum, take the lead by crafting a story of your own. This could be a tale from your past where you faced and overcame a challenge, or a fictional account that mirrors the anxieties your child might be feeling. The British Association for Counselling and Psychotherapy highlights the benefits of sharing stories to foster connection and resilience. Your narrative can serve as a beacon, showing your child that obstacles can be overcome, often leading to personal growth and learning.

For Children: Illustrating Emotions

Encourage your child to draw or illustrate a story. This could be their interpretation of your tale or their own story. The act of drawing integrates visual art into the storytelling process, which can be particularly engaging for children. It allows them to visualise success and see themselves as the hero of their own story, actively overcoming the hurdles of returning to school.Discover the wonders of visual storytelling in our piece, “Visual Storytelling: A Picture's Worth.”

Together: Interactive Story Building

Set aside time for an interactive storytelling session where you build on each other's narratives. This could be done through a shared journal or a storyboard that you both contribute to. The National Literacy Trust emphasises the importance of interactive storytelling in developing communication skills and emotional intelligence. By taking turns to add elements to the story, you create a shared adventure where challenges are faced and conquered together, reflecting the journey you're both on.

This approach to storytelling is not just about creating a narrative; it's about understanding and rewriting the emotional script of back-to-school anxiety. It's a therapeutic process that allows both mum and child to step into a character's shoes, gain perspective, and approach the new term with a sense of agency and adventure.

Tip 4: Establish a 'Worry Window' 

Set aside a daily 'worry window' – a specific time when you and your child can discuss any concerns. This concept, supported by child psychologists, helps contain anxiety to a manageable part of the day. The Child Mind Institute suggests that outside of this time, worries are to be noted and saved for the next window, allowing for more carefree moments throughout the day.