5 Tips to Reduce Back to School Stress

1. Start the year with an organized and clutter-free bedroom

The ability to focus, be productive, sleep better, and learn efficiently is affected by one’s environment.  Take some time to develop a plan with your son or daughter to organize, declutter, and clean their bedroom.  If their personal space is a place where they can relax it can go a long way to reducing their overall stress and anxiety.

2. Prepare a Distraction-Free Study Space

Having a designated place that is free of distractions allows a student to concentrate and learn more efficiently. Too often students use the kitchen table where pets, siblings, and dinner preparations can cause constant distractions. For some students, this may not pose a problem. If you notice that your son or daughter is having difficulties focusing then you may want to try another location.

Set up a desk in an area free of talking, pets, siblings, toys, TV screens, phones, and clutter. Ideally, the desk should be only their designated workspace where they can keep extra school supplies; such as paper, pens, pencils, calculators, highlighters, white-out/erasers, and pencil crayons.

For many students, having a whiteboard or/and a large calendar on their wall where they can write due dates, to-do lists, and inspirational quotes can help them stay organized and on track.

3. Plan Ahead and Make Improvements

Have a family meeting to discuss what worked well last year and what improvements can be made. Develop a plan and write it down. Post it in a visible location to keep everyone on track.

Possible discussion topics:

• How can morning routines be improved?
• What learning strategies were used last year? How can they be improved?
• What can be done differently when it comes to completing homework and studying?
• Was there enough time for homework, friends, exercise, family, hobbies, etc…?

4. Discuss Extra-Curricular Activities

It is very easy for schedules to get filled up with sports, music, art, and tutoring.  Develop a tentative weekly schedule with your son or daughter. Block in time for extra-curricular classes, tutoring, homework, school, free time, and sleep. Creating a weekly routine and writing it on a whiteboard wall calendar above their study space will help students prioritize activities and become more organized.

5. Slowly Introduce the New Sleep Schedule

A lack of sleep can affect the ability to focus and reach one’s full potential.  Children ages 6 to 12 require nine to eleven hours of sleep and teenagers require eight to ten hours of sleep.

It is easy to not follow a sleep schedule during the summer. Making this change in the fall can be a difficult adjustment. Try introducing the new sleep schedule a week prior to school starting.

Screen time within one hour of going to bed affects melatonin production which tells the body that it is not ready to sleep. Encourage sleep routines that involve quiet play, reading, yoga/meditation, bath, and journal writing.