15 ways to preserve your sanity as the kids go back to school.
By The Refresh You Staff Category: Gallery
For parents and kids, the joy and despair of September 1 is coming up fast.
When school begins, it’s a great time for your entire family to set up new routines and get organized. This fall, try these 15 time-tested and pediatrician-approved tips.
Major point #1: Reduce stress and anxiety.
Starting a school year or transferring to a new school is often a main source of anxiety — it can affect an entire family. Keeping things on an even keel is the way to go.
We asked Dean Clinic Pediatrician Kari Hegeman, MD for some advice. “One of the best ways parents can prepare their kids for success in school is to prepare themselves,” she says. “That means getting organized, planning in advance, and creating routines. Children feel their parents’ stress, so parents should adopt good strategies to make life smoother and calmer for everyone.”
Try these tips:
1. Create a regular morning routine with ample time allocations. You might be saying, “Riiiiiiiiiiight, like that’ll happen, sure.” But it really does pay dividends. Even if you get up just 10 minutes earlier for a few quiet moments of “me” time and mentally prepare for the day, it helps.
2. Shop for supplies and clothing before your kids need them. Do you really want your kid to be the only one without a glow-in-the-dark glue stick? Well, do you?
3. Create a place to put backpacks, jackets, shoes, lunchboxes and projects. This goes a long way to helping everyone stay organized, and helps keep your living space from looking like a landfill.
4. Give kids specific age-appropriate responsibilities such as assisting with breakfast, organizing their backpacks and reviewing schedules. Bonus points if your kids can whip up custom omelets and sync their schedules with any Bluetooth-enabled hand-held device.
5. Talk often about expectations regarding homework, seeing old friends, making new ones, meeting new teachers and how school can be exciting, fun and rewarding. That’s the whole point, right?
Major point #2: Focus on good sleep.
Aside from affecting school performance, sleep deprivation in children has been linked with potentially serious health issues including anxiety and depression, obesity, diabetes, immunity problems and even ADHD.
“Sleep affects so many different aspects of our children’s lives and their parents’ lives,” says Dr. Hegeman. “As parents, we can encourage good sleep by staying calm, organized, firm and reassuring.”
Here are some ways to improve sleep:
6. Set a regular bedtime each night and stick to it.
7. Precede bedtime with a quiet and relaxing routine which might include reading, talking, quiet music, and dim lighting. This can be an awesome “chill” time for kids and parents alike.
8. Keep devices like televisions and computers out of bedrooms. No Nobel prize winner ever said, “You know, the best thing my parents ever did for me was that 32-inch Sony on my dresser.”
9. Keep noise levels low, rooms dark and air temperatures slightly cool.
10. Set an example for your children by observing these tips yourself and valuing quality sleep. You’ll notice a major improvement in your mood and your ability to stay focused.
Major point #3: Eat well.
Dr. Hegeman emphasizes the importance of good nutrition for children. “Sometimes if mornings are chaotic, breakfast is skipped. That sets off a chain reaction of nutritional problems throughout the day. Again, with a little planning, a good nutritious breakfast will always be part of the morning routine.”
What are some things you can do to make sure all’s well on the nutrition front?
11. Never skip breakfast. Eat something. Anything. Make it nutritious if at all possible.
12. Have your child drink a glass of water in the morning to encourage good hydration.
13. Pack nutritious lunches with plenty of fruits and veggies.
14. Prepare after-school snacks like carrots, grapes and apples.
15. Review school lunch menus together with your child to evaluate likes, dislikes and overall nutrition. School lunches aren’t exactly hallmarks of nutrition, but some are definitely acceptable.
With these 15 common-sense tips, you and your kids can look forward to a fun, productive school year that doesn’t leave everyone frazzled. Establishing routines, getting good sleep and eating well are all common-sense ways to help your kids be their best.
Whether it’s dealing with the anxiety of a new school year or getting caught up on immunizations, Dean Clinic pediatricians offer exceptional care for children of all ages. To learn more about our pediatric and adolescent medicine physicians, find a specific location or schedule an appointment, visit deancare.com/pediatrics.
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