WELLBEING & LEARNING DIVERSITY

Back to School

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Returning to school after a well-deserved break can sometimes feel overwhelming for children. The routine and structure of school life can be a big adjustment after the freedom of holidays. As parents/carers, there are several ways you can help ease your child’s anxiety and transition to ensure your child feels comfortable and confident about being back at school this term. Here are some key strategies and exercises to consider:

1. Re-establish a Routine
   Gradually, reintroduce school routines. Encourage earlier bedtimes, set regular mealtimes, and talk through the daily schedule. This can help children get back into the swing of things and feel prepared for the structure of school days.
2. Encourage Conversations About School
   Talk with your child about what they are looking forward to in the new term. Whether it’s seeing friends, learning new things, or participating in a favourite activity, focusing on the positives can help ease any anxieties they may have.
3. Ease Separation Anxiety with Familiarity
   If your child feels anxious about returning to school, you can try to ease their fears by reminding them of familiar and enjoyable aspects of school, such as their favourite teacher, friends, or the playground. 
4. Set Small, Achievable Goals
   Help your child set one or two small goals for the term ahead, such as completing a project or improving in a subject they enjoy. These goals can give them a sense of direction and something to aim for, helping them feel motivated and focused.
5. Breathing Exercises
   One simple and effective technique to reduce anxiety is deep belly breathing. Encourage your child to place one hand on their belly and take slow, deep breaths in through the nose, feeling their belly rise, and then exhale slowly through the mouth. This helps to activate the body’s relaxation response, easing anxiety and promoting a sense of calm.
6. Progressive Muscle Relaxation
   This involves guiding your child to tense and then relax different muscle groups in the body, starting from the toes and working upwards. For example, ask your child to tightly clench their fists for five seconds and then release. This practice can help reduce physical tension linked to anxiety and teach your child to recognise when they are holding stress in their body.
7. Visualisation
   Help your child use their imagination to create a mental ‘safe space’. Ask them to close their eyes and imagine a peaceful, happy place where they feel safe and relaxed, such as a beach or a cosy room. Encourage them to focus on sensory details like the warmth of the sun or the softness of a blanket. This exercise can help shift their focus away from anxious thoughts and bring about feelings of calm.

Offering gentle guidance and support, and practising the exercises regularly can be effective tools in helping children manage their anxiety and transition back to school. 

Any concerns or questions, please get in contact with the Well-being team at St Joseph’s. 

Email: bzacharioudakis@sjnorthcote.catholic.edu.au 

Phone: Call the school on 94842907 to be put through to someone in the Leadership or Well-being team.