School Holidays: Expert tips to support kids mental fitness as they return to school

School holidays can be a stressful time for families.

As we resume our regular school routines, the pressure can increase and a whole range of mixed emotions can come into play.

Some kids can’t wait to be back in the social field of the classroom, while others have relished the time away and found it a welcome respite from everyday life.

Dr Addie Wootten, psychologist and CEO of Smiling Mind, shares with 9Honey Parenting her five tips for helping support kids’ mental fitness as they transition back to school.

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Keep a level head

Together with our children, we can gently remind ourselves to bring our full awareness to the present moment – which is always ready for us to attend to.

The more present we are, the more level-headed and capable we feel, which can lead to a greater sense of calm and clarity.

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A few quick ways to bring your focus to the present moment is through tuning into your senses, right now – what can you feel, what can you see, what can you hear, what can you taste, what can you smell?

Engaging your senses for a moment can be the pause you need in the chaos of returning to school.

Talk it out

Being open and encouraging kids to talk about their feelings can be easier said than done.

The art of emotional validation is integral – and is all about recognising, understanding and expressing acceptance of your child’s feelings.

Setting a routine to check in with your kids at the start or the end of the day can be a great way to set the tone for an open conversation.

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Try open ended questions like:

• What are you looking forward to today?
• Is there anything worrying you today?
• How did that make you feel?

Try asking the kids to name three things that they enjoyed about holidays, or what they may have missed about school.

The power of a good night’s sleep

Getting a good night’s sleep is crucial for emotional, social and all-round wellbeing, and not just for your little ones.

A regular meditation practice can be very useful as a proactive tool in the wind down before bed but exercise, diet and reducing stimulants ahead of bed time are equally important.

A regular sleep pattern is crucial for a happy and healthy mind and establishing a routine to make sure everyone is getting the hours they need.

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Remember your own mental health

Children observe parents and carers closely, and often take their cues from what they see. They can sense when their parent or caregiver is feeling anxious or stressed and this can cause them to take on some of the same emotions.

In order to reduce your own sense of overwhelm, try to take a few minutes a day for yourself.

Whether that be a brisk walk, enjoying your morning coffee or taking time to sit and practise meditation. The more content you feel, the more content your children likely feel. This will help enable a smoother transition back to school.

Other activities like talking with friends or exercising are other ways you can support your own mental health.

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Bite-sized resilience building from home

We know that resilience has become a bit of a buzzword – but also that it’s never been more important for kids and parents alike to have it.

While it isn’t possible to avoid all stressful situations, it is possible to support children to cope more positively with stress and build their resilience.

A great way to support your kids on the rollercoaster of emotions and friendships is by helping them to learn, develop and practise social and emotional skills at home.

Smiling Mind’s Resilient Families Program was developed by psychologists to help families learn and practise foundational mental fitness skills. You can access it for free in the Smiling Mind app.

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