Many parents and kids may be excited for school to start after a long summer. However, the new school year may come with new or recurring challenges. Working parents with school-age children often need to establish new routines, manage an influx of activities, prepare healthy meals and snacks, and help ease any back-to-school anxiety.
The return to school and its associated responsibilities can impact everyone differently. Therefore, prioritizing wellness with a proactive approach is essential to cope with the changes and obstacles a new school year may bring. This article highlights ways to care for yourself and your children during the school year.
Checking In With Children
Children often experience stress and uncertainty at the start of a new school year due to new classmates, classrooms and even school buildings. As such, you should monitor your children for signs of anxiety or distress. Be on the lookout for changes in a child’s behavior and mood or physical symptoms, such as:
- Increased defiance or irritability
- Disturbances in sleep
- Loss of appetite
- Lack of concentration
- Less energy
- Sadness or crying
- Nausea, muscle tension or dizziness
- Refusal to go to school
If a child or others in the home shows any of these signs, they may have anxiety about their schooling situation. Children are resilient, but it’s still important to pay attention to signs of anxiety—and seek professional support if any warning signs persist.
Taking Care of Yourself
With school back in session, here are some healthy ways for working parents and caregivers to make the school year more manageable and balance their work and personal responsibilities:
Develop a schedule
Creating a routine that works around your work schedule and family’s needs is essential. Additionally, consider consolidating certain activities such as housework, chores or extracurricular activities to one or two specific days to help everyone stay focused.
Set reasonable expectations
Establish realistic expectations about what you think you can accomplish each day or week. Don’t be hard on yourself; cut yourself some slack and focus on completing high-impact tasks and responsibilities.
Set boundaries
If you feel spread thin between being a good caregiver and an efficient employee, it may be helpful to set some boundaries. Remember that you’re in control of how you’re expending your energy; you can free up mental space to allow yourself to be more present where and when it matters.
Create healthy habits
Be sure to get plenty of sleep and eat well so you can be fully charged to take on the day. It’s also important to stay active and incorporate movement into your daily routine. It may help to plan a workout first thing in the morning, during lunch or in the late afternoon so it fits around school schedules.
Make good use of weekends
If school and work both happen on weekdays, be sure to use the weekends to recharge, reduce stress and have fun as a family. If you prefer alone time, make that a priority. Everyone needs a break from responsibilities, whether that’s work or school.
Ask for help
Lean on your networks for support if you need help getting through the workdays. With many extracurriculars and school programs back in action, don’t wait to ask others for help if you’re overwhelmed. Be honest and communicative with your family and co-workers if the current situation isn’t working well.
It’s also important to recognize your unhealthy coping methods and find alternatives such as meditating, exercising or talking with a friend.
Conclusion
With school back in session, caregivers and parents may seem stretched thin as they contend with caregiving and work. Children may also feel overwhelmed with school and social aspects. You can explore healthy ways to cope with lingering uncertainty and make balancing all your personal and professional responsibilities manageable.
If you’re feeling stressed or experiencing burnout related to kids returning to school, talk to your employer about your situation and learn more about employer-offered resources.
Additionally, talk to your doctor or a licensed mental health professional if you’re concerned about your or your child’s mental health.
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