Back-to-School Mental Health Wellness

It comes as no surprise to anyone that dealing with the ups and downs of pandemic-era schooling, parents and children both are anxious and concerned about returning to school. Most families have barely recovered from this past year of lock downs, virtual learning, mask regulations, job challenges, isolation and Covid 19, and we are again on the brink of another uncertain school year.

The fall out of this past year has been difficult for most of us, and most people would agree that the mental health challenges are significant. Mental Health Clinicians are seeing an increase number of elevated levels of anxiety, panic, depression and suicidality among adolescents and teens.

As we wave our children off to another uncertain school year, we need to arm ourselves with a plan by taking steps to ensure our children’s mental and emotional well-being. Here are 5 suggested strategies:

Hold regular family meetings

Children have a high need to belong, to be loved and to be heard, so it is important for parents to create an environment and opportunity to listen and engage in your children’s fears, concerns and feelings. One of the things I have learned as a Licensed Mental Health Counselor this past year from the teenagers that I see, is that they do not always feel free to share their feelings with their parents because they observe that their parents are already stressed out and they do not want to make it worse. If teens cannot open up and talk about their feelings with their parents, they will reach out and find support somewhere else. I suggest a weekly or biweekly family meeting to reset, and for parents to share their feelings openly and honestly with their children; to model open and honest conversation. Regular family meetings can create a very supportive family environment which will aide in good mental and emotional health.

Reset bedtime

The summer bedtime schedule that has creeped into late nights and hard to get up mornings will take some time and effort to reset back to the school schedule. It is imperative to our children’s mental health to ensure that they are getting an adequate amount of sleep each night. It is suggested that parents begin at least two weeks prior to school starting to implement a new plan so that children can adapt to the amount of sleep and the new time frame well before the first day of school. Getting good rest also needs to remain a high priority to ensure good focus and emotional regulation among children.

Discuss boundaries around social media and technology

During the last 12 months with depression and anxiety on the rise in adolescents and teens, I began to ask my clients what they thought most contributed to their depression and anxiety and almost 100% stated that it was social media. I was not surprised though it did surprise me that these teens were so honest. Children need and even long for appropriate boundaries around the things that will protect them. Parents need to take the issue of social media and technology freedoms seriously and come up with a plan that works for your family. Limiting access to potential harmful sites and the drama that they create is of utmost importance for our children’s emotional well being and mental health wellness.

Create a good nutrition plan

According to the U.S. Department of Agriculture, children who eat a complete breakfast have been shown to work faster, make fewer mistakes and show improved focus, alertness, comprehension and memory. Many teen-agers are not ready to eat so early in the morning, but parents can still plan well to provide the kinds of healthy snacks they can take with them to school to eat when they are hungry. I have found that as a parent, if I planned well for meals, I would execute well. Otherwise, it was grab and go and fast food, which is not sustainable for children. Much of mental health wellness is found in the daily habits we set for our children.

Encourage solid friendships and activity

Isolation and lack of activity have been problematic for all of us during this past pandemic year, with many children tentative and anxious about reconnecting with friends and activities. It is imperative to our children’s mental health to cultivate face-to-face contact in friendships and be involved in the comradery of sports and activities. It is in the context of real relationships that our children grow in self esteem, self confidence and feel a sense of belonging and purpose. Parents need to support and encourage this more that ever as children may protest out of fear and anxiety.

Let’s be proactive this year to attend not only to our children’s physical health and well-being, but also to their emotional and mental health. For the parents, I encourage you to pay attention, look for signs, engage in good conversations and if you or anyone in your family needs help with their mental health, please reach out to a doctor or therapist.

Nancy A. Johnson, EdD, LMHC, President of Orlando Counseling Specialists

3662 Avalon Park E. Blvd. Suite 2021 Orlando, FL 32828

407-902-9250