6 steps for staying whole in body and spirit during the school year
Much has been said on the mental health needs of kids going back to school (see Child Mind Institute, Mental Health Coalition). New people, subjects, and extracurriculars can be overwhelming for children and parents alike. But you can’t pour from an empty cup, and the same is true of focusing on your own mental fitness during this busy season. Savor Lining has created a checklist to help parents stay mindful, even between going over homework and PTA meetings.
Prepare ahead of time!
Urgent matters come up all the time, so give yourself peace of mind by helping your child set out any clothes, pack up textbooks, or meal prep tomorrow’s lunch and snacks (Health West). If your school has a back-to-school night or orientation before class starts, take that as an opportunity to get to know teachers, staff, and the campus. This gives you important points of contact for any questions throughout the semester.
Some good questions to ask your child’s teacher might include:
- How is [name] doing in class?
- Are there any concerns with their academic or social skills I should be aware of?
- What are some ways I can help my child with their learning?
Maintain a healthy lifestyle
Your physical wellness is tied to your mental fitness as well. As a family, make it your habit to eat a balanced diet, exercise daily, and get enough rest. Including “offline” activities such as craft time or game nights in your routine gives your brain crucial time to reset and bond with family members. We also covered additional ideas for healthy living in our posts on playlists that promote wellness and mindful ways to monitor your caffeine intake.
Something to note: If your kids are old enough for social media, set reasonable boundaries (e.g. putting away phones at the dinner table) and make sure everyone knows how to identify cyberbullying or inappropriate behavior and where to report it.
Organize your calendar
School districts or teachers will often provide a supply list for the first day of school. Don’t wait until the last-minute; purchase or order materials sooner to avoid them going out of stock (Main Line Health). Create to-do lists or refine your calendaring system as needed. When you’re deciding on a schedule, take into consideration practices for sports, performing arts, and after-school tutoring.
It may take some time for children to adjust to these systems, so set realistic expectations and be open to discussion. Establishing a good routine will help you as a parent make reasonable decisions as well as reduce a child’s sense of uncertainty.
Identify your support system
Who will drop off and pick up your children from school or their extracurricular activities? Are there any family members who live nearby that might be able to help with care? Gather the appropriate contact information and when possible, make yourself available. For example, perhaps you and the parent of your child’s friend can alternate weeks being point for carpooling after school.
Build your resiliency
Leslie Riopel, MSc, writes for Positive Psychology:
“Resilience is the process of being able to adapt well and bounce back quickly in times of stress. This stress may manifest as family or relationship problems, serious health problems, problems in the workplace, or even financial problems to name a few.”
While some people may be naturally more resilient than others, in general, it’s a learned behavior. How do you develop greater resiliency? The American Psychological Association (APA) recommends steps such as:
- Setting and working toward realistic goals
- Fostering a positive view of yourself
- Recognizing context and keeping matters in perspective
- Accepting change as part of life
- Staying hopeful or optimistic
Rather than being something you acquire overnight, becoming resilient is a process. As the saying goes – we can’t always control what happens to us, but we do have control over how we respond!
Carve out time for self-care
As Child Mind Institute points out, your kids can tell when you are nervous about school starting – managing your own stress will help your children to feel calm. In spite of busyness, being intentional about reading a chapter in a book or having that calming tea at night will be beneficial! What small step will you take toward mindfulness today?
From your fellow parents at Savor Lining, we hope this resource equips you to stay whole in both body and spirit. If you found this checklist helpful, why not share it with a colleague or another family member?