Back to School: Fueling Your Mind for a Great Year Ahead

Notebooks are lined up, new shoes are laced, and schedules are being meticulously planned. While textbooks and school supplies are essential, there’s one crucial "supply" we often overlook, yet it's foundational to a successful and fulfilling year: our mental well-being.

Returning to school, or starting for the first time, whether it's elementary, high school, or college, is a significant transition for both students and the parents who support them. It’s a time filled with excitement, anticipation, and the thrill of new beginnings. Yet, it can also bring a surge of anxiety, stress, and pressure. New teachers, different routines, academic expectations, social dynamics, extracurricular commitments – it’s a lot for anyone to navigate!

This year, let’s make a conscious and collective effort to prioritize mental health. Just as you wouldn't expect to run a marathon without training, or ace a test without studying, we can't expect to thrive without nurturing our minds.

For Students: Your Mind Matters – Here's How to Nurture It

As you dive into new classes and reconnect with friends, remember that your mental health is just as important as your grades. Taking care of your mind sets you up for a better year, inside and outside the classroom.

1. Acknowledge Your Feelings

It's totally okay to feel a mix of emotions – excited, nervous, a little sad summer is over, or even overwhelmed. All these feelings are normal! Don't try to hide them. Simply acknowledging how you feel can take away some of its power.

2. Re-establish Your Rhythm (But Be Flexible!)

Summer often means later bedtimes and more relaxed schedules. Getting back into a consistent routine for sleep, meals, and even study time can make a huge difference. Aim for 8-10 hours of sleep if you can. But life isn't always perfect – if you have a late night or miss a meal, don't sweat it. Just get back on track when you can.

3. Connect, Don't Compare

Cherish your friendships! Make time to chat, hang out, or study together. But be careful of the comparison trap, especially on social media. Everyone is dealing with their own stuff, and social media often shows only the highlight reel. Focus on your own progress and what makes you happy.

4. Practice Self-Care (It's NOT Selfish!)

Self-care isn't just about pampering; it's about recharging. Find what genuinely helps you destress and re-energize:

• Move your body: go for a walk, play a sport, or dance to your favorite music
• Mindfulness: try breathing exercises or  focusing on your 5 senses in nature
• Hobbies: make time for things you love that aren't school related like drawing, reading, crafting, gaming (in moderation)
• Nature: spending time outside even for 10 to 15 minutes can boost your mood

5. Set Realistic Expectations

It’s awesome to have goals, but remember you don’t need to be perfect. You don’t have to get straight A’s, be the most popular, or join every club. Do your best, but also know your limits. Learning to say "no" when you're already feeling swamped is a super important skill.

6. Learn When to Ask for Help

This is the most important tip. If you're feeling consistently overwhelmed, sad, anxious, or like you just can't cope, please reach out. You are NOT alone.

• Talk to a trusted adult: a parent, teacher, school counselor, older sibling or coach
• Chat with a close friend
• Utilize school resources: such as school counselors or therapists

For Parents: Supporting Their Well-being, Supporting Yours

Parents, you are your child's primary champions, and their return to school is a big deal for you too! Managing schedules, overseeing homework, and navigating new social landscapes can be challenging. Remember to take care of your own mental health too – you can't pour from an empty cup.

1. Open Communication is Key

Create a safe space for your child to share their feelings without judgment. Ask open-ended questions like, "What was the best part of your day? What was the most challenging?" Listen actively, validate their emotions ("It sounds like you're feeling really frustrated with that math problem"), and avoid immediately jumping to solutions.

2. Model Healthy Coping

Your children watch you. How do you handle stress? Do you prioritize sleep, exercise, or downtime? Show them that it's okay to feel overwhelmed and to take breaks. Talk about your own strategies for managing stress.

3. Prioritize Sleep, Nutrition, and Movement

These foundational elements are often the first to go when stress increases. Work collaboratively with your child to establish a consistent sleep schedule (even on weekends, try to keep it fairly consistent). Pack nutritious lunches and ensure they have access to healthy snacks. Encourage physical activity – it's a powerful stress reliever for all ages.

4. Monitor for Changes in Behavior

While some back-to-school jitters are normal, keep an eye out for more persistent or significant changes, such as:

• Withdrawal from friends, family, activities they once enjoyed
• Significant changes in sleep patterns like difficulties sleeping or falling asleep or sleeping way more than usual
• Sudden drops in academic performance
• Persistent irritability, sadness and/or anxiety
• An increase in frequent physical complaints like headaches or stomach issues with no medical reason
• Self-harm behaviors or talk of hopelessness

5. Set Realistic Expectations (for Them and You!)

Understand that every child adjusts differently. Some leap in, others need more time. Avoid comparing your child to others or putting undue pressure on them to be perfect. Focus on effort and growth, not just grades. Also, be kind to yourselves as parents – you don't have to get everything right, all the time.

6. Know When and Where to Seek Professional Help

This is perhaps the most critical role a parent can play. If you're concerned about your child's mental well-being, don't hesitate to reach out. You can start with your child’s school counselor, primary care doctor, or a therapist. 

The back-to-school season is a fresh start, a canvas for new experiences and learning. By consciously carving out space for mental health – through open conversations, healthy habits, realistic expectations, and a willingness to seek support – both students and parents can navigate this exciting time with greater resilience and joy.

Let's make this year not just about academic success, but about fostering vibrant, healthy minds.