Back-to-school tips for a healthy school year

Every year at this time, signs indicate back-to-school season: parents start to receive messages from the school, students are assigned classes, and families begin to prepare for the new academic year.

These tips are designed to help families have a good and healthy start to the school year.

1. Flexibility is key. Talk with your children about the importance of staying flexible. Not everything always goes according to plan. The school bus may be late. The beloved teacher may not be there this year. Friends might be in separate classrooms. With a flexible attitude, children and parents can build resiliency that will help pave the way for a smooth year.

2. Have conversations. Candid, age-appropriate conversations with your children will help them know they are not alone in feeling anxious about the new school year. Often, anticipation is the biggest hurdle.

3. Get back to a regular sleep and eating schedule. Many students live on a different schedule throughout the summer. Parents can start incrementally pushing up bedtime in August to help ease the transition. Try to follow a consistent bedtime routine and avoid electronics in the bedroom. Also, if your student has an early or late lunch block this school year, transition to that eating schedule in August. This will help them get used to school lunchtime.

4. Prevent separation anxiety. Children may feel nervous returning to school and being apart from family members. Have conversations about school and develop tools for your child to feel connected to home, such as notes in their lunchbox or a family photo they can bring to school.

5. Have a plan. One of the best ways to help a child feel supported is to ensure they know where all family members are and how to reach them if needed. Consider placing a whiteboard in the kitchen, noting where each family member is each day. Make sure children know their parents’ phone numbers or put them as a note in their backpack.

6. Communicate with your child’s teacher. Let your child’s teacher and guidance counsellor know if something is going on that might affect the student, such as the loss of a parent’s job, a death in the family, a divorce, or other significant life change. Teachers do best when they know what is going on in their students’ lives that could impact their ability to focus, socialise, and come to school ready to learn.

7. Make time to listen. Your children may react to changes in their routine in various ways. Be ready for some behaviour changes, such as acting out in younger children and quietness in teens. Before bed is a good time to listen to your child recount events and feelings from the day. This extra time provides a safe environment for children to express their emotions. Ask them questions. You may be surprised how much you learn about them.

8. Watch for signs of stress. Stay tuned to warning signs that your child, grandchild, or someone you love might need mental health support. These signs include:

• Sudden changes in activities or behaviours
• Sudden weight loss or weight gain
• Trouble in school or extracurricular activities, including missing homework or refusing to participate
• Reckless behaviour, such as withdrawing or acting rebellious, aggressive, or overly impulsive
• Signs of depression, such as excessive isolation
• Substance use or abuse
• Sleeping too much or too little
• Destructive behaviours such as self-injury

9. Do not delay your child’s health care. Many health issues can be easily managed when recognized early, but can lead to challenges if caught later. Your pediatrician will keep your child up-to-date on immunizations and routine screenings to aid their overall health.

10. Foster a positive digital environment. Digital media use can have positive and negative impacts on mental health. Encourage your family to disconnect regularly.

11. Last, but certainly not least, take care of yourself. It is important to take care of yourself, as well as your family. According to the Centers for Disease Control and Prevention, poor mental health in parents can contribute to poor mental and physical health in children. Take some time for yourself and plan opportunities to do the things you love. Other self-care tips include exercising, eating healthy, and getting a good night’s sleep.

Preparing children for back-to-school will go a long way in smoothing the transition and starting the school year off in a positive way. Contact your pediatrician’s office if you have any questions or concerns about your child’s physical or mental health. We hope you have a great year!

Work Cited

Emerson Health. “Back to School Tips for a Healthy School Year.” Back to School Tips for a Healthy School Year, 2024, https://emersonhealth.org/back-to-school-tips-for-a-healthy-school-year/. Accessed Monday, 2 June 2025.