What to do if your child is anxious about going back to school

Topics mentioned: school anxiety, how to talk to your child about mental health

As the holidays come to a close, for some children, the thought of going back to school can make them feel anxious and nervous. Here are some things you can do to make going back to school easier and less stressful for you and your child.

• Chat about school in your ordinary everyday conversations as the holidays come to an end. Keep it light and keep it positive.
• Ask how they’re feeling about it and whatever they tell you, accept, validate and normalise their feelings - e.g. "You’re right, it is a bit nerve-wracking on your first day back – same for me and work. I bet there are 30 other kids in your class feeling exactly the same."
• Plan a few interesting things to do in the evenings and at weekends in the next term to give them something to look forward to and remind them that school is only a part of their week.
• Establish a routine ‘family feedback’ time where everyone can air and share worries from their day, as well as the fun things that went on. This could happen over dinner time and involve questions like, "What was the silliest moment of your day? What was the most interesting fact you learnt today? Did anyone say anything kind or mean?” Have a look at more of our conversation starters below for ways you can encourage your child to talk about how they’re feeling.
• Teach them some simple breathing/grounding techniques and exercises to use at school if they feel anxious during the day. See below for an example.

Teach your child to do this breathing technique if they start to feel anxious at school. Say to them:

“Take a long, slow breath in through your nose, hold your breath for 1,2,3… breathe out slowly through your mouth. Do this three times.”

This grounding exercise can help your child turn their thoughts outwards and away from their anxious feelings inside:

Look around and name in your head, not aloud, the following:

1. Name four sounds you can hear.
2. Name your three favourite colours in the room.
3. Name two things you can smell.
4. Name on thing that’s great about you.