It is normal for students to feel anxious about returning to school but this year these feelings can be even more complicated. COVID-19 measures have kept students out of the classroom over much of the past 18 months. Some children thrived with more family time and less academic pressure. Others suffered from social isolation and the disorienting loss of routine.

Here are some helpful tips from the Middle School Counselor that parents can use at home to help their child ease back into the school routine

• Talk openly about the return to school - Talking about school will help students feel more prepared rather than springing it on them last minute. Typically, kids with anxiety like to know what is going on to avoid rushing and panic. A good way to help them feel prepared is going shopping for stationary, looking at their timetable together and knowing who their teachers are. This will help your child adapt quicker and also show that you care.

• Give them time to adjust - It may have been a long time since they were in the classroom so your child may find this adjustment challenging. Allow your child to settle, get to know their teachers and classmates before putting too much pressure on their grades. This may seem difficult as we understand you want your child to do well but studies have shown that when a child is stressed, it takes over their ability to focus which can negatively impact grades. At the start of the year, your child's wellbeing should take priority in order for other elements of their lives, including grades, to follow in a positive way.

• Recognize anxiety is normal - Point out that everyone has a rough patch now and then. It's understandable, especially during a pandemic. Anxiety is invisible and worry is a symptom. Learning to tolerate uncertainty is a developmental skill that we all learn throughout our lives. It is healthy to share with your child a situation when you felt anxious and how you overcame that problem. Do not hide your own stress from them as this will show them that it is healthy to talk and ask for help. Remind them that emotions change, and it's okay not to be okay all the time. This will help your child feel less alone and help them work toward a solution of their own.

• Ask them how their day at school was and listen - It is very easy just to say, "how was your day today" and then tune out and go onto autopilot without actually taking in what your child says. Ask them what they like and what they didn't like about their day. Remember what their teachers and friends names are. This will encourage your child to talk openly and honestly and feel like your a positive person to turn to if they are having troubles.

• Limit screen time - We live in times where everyone is dependent on their phones and we are all guilty of it. With online learning, children and young people are on screens now more than ever. In school, children are learning from their screens and when they go home they are on their phones in their spare time. Studies have shown that excess screen time is associated with lower psychological well-being, including less curiosity, more difficulty making friends, less emotional stability, anxiety and depression. It is unrealistic to stop your child being on their phone or tablet but you can limit them to 1-2 hours a day. Simple things like 'no phones during dinner time' or not allowing your child's phone to be in the bedroom after 9pm are useful strategies to use to help limit their screen time.

• Encourage them to spend time with friends in person - During these times, young people have gotten used to connecting with friends behind a screen. Now that over 12's can be vaccinated, this can give a parents peace of mind for their child to interact socially with their friends. Encourage your child to get out of the house and spend time socializing with friends and cousins doing things that they enjoy.
  

• Establish a healthy consistent routine - COVID lockdowns led to many young people falling out of a routine and the return to school can feel more exhausting now than ever. With your child, come up with a healthy routine that they can follow every day. Going to bed at the same time every night and waking up at the same time every morning will help your child establish a healthy routine and will make them feel less tired throughout the day. Teenagers should get at least 8 hours of sleep a night. Whilst feeling physically ready for school, a healthy routine will help your child feel less anxious and will develop their overall wellbeing.

If you have any questions or concerns about your child's mental health or their return back to school, please do not hesitate to email Florence Hughes fhughes@qf.org.qa