3 ways to ease back-to-school anxiety: pediatric neuropsychologist
Summer is nearly over — them’s the breaks.
To ease you into the new school year, a pediatric neuropsychologist is sharing the three things that should be top of mind for parents.
Jennifer Katzenstein — director of psychology, neuropsychology and social work at Johns Hopkins All Children’s Hospital in St. Petersburg, FL — wants caregivers thinking about getting back into a routine, devising a consistent sleep schedule and monitoring electronic use.
“It’s incredibly important to prepare our kids to go back to the classroom and also to manage any of that additional stress and anxiety that can come with the return to the routine,” Katzenstein said in a TikTok last month.
Get back into a routine
In a survey last year, 87% of parents of children under 18 reported that back-to-school season causes them stress or anxiety, with over half calling it the most stressful time of the year.
Katzenstein recommends making sure there are no back-to-school surprises.
She suggests contacting your child’s teacher to see if you can get into their classroom early to find their desk and cubby and help them navigate the walk from the drop-off point to the classroom.
As you’re formulating this routine, Katzenstein advises checking for red flags in your child.
“Think about, ‘Is my child more irritable or easily set off? Are they having more worry or nervousness as they head into the school year?’ And have you seen any changes in sleep? For our younger kids, any changes in toileting?” Katzenstein said.
“If you’re starting to see these symptoms, [it’s a] great opportunity to check in with your pediatrician or a trusted psychologist or counselor to make sure that that anxiety isn’t going to impact them as they return to the school year,” she added.
Devise a sleep schedule
Sleep is essential for children’s health and development. The American Academy of Sleep Medicine recommends kids 3 to 5 years old sleep 10 to 13 hours a night; children 6 to 12 slumber for nine to 12 hours; and teens aim for eight to 10 hours.
NewYork-Presbyterian advises beginning the new sleep schedule two weeks before school starts by gradually shifting the bedtime and the morning alarm earlier by increments of 15 minutes.
Monitor electronic use
“Sometimes during summer, for myself included, we’ve let our kids do a little bit more on their electronics and on their devices than we do during the school year,” Katzenstein admitted. “We need to bring that back in to no more than two hours per day.”
For kids 5 to 17 years old, the American Academy of Pediatrics recommends no more than two hours of screen time per day, not including homework.
For preschoolers, a recent study linked tablet use to problems regulating emotions.
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