As the school year winds down, you may notice your kids are struggling with feelings of overwhelm, exhaustion, and even anxiety. With final exams and end-of-year projects, sports tournaments, and social commitments, it makes sense for them to feel that way! Fortunately, you can help them manage their stress with simple mindfulness techniques and coping skills.
Here are six tips to help your kids handle their end-of-school anxiety.
1. Make sleep a priority.
You know that sleep is essential for your well-being; it may be even more important for your kids’ mental and physical health. Experts encourage 9 to 12 hours of sleep per night for 6- to 12-year-olds. Teenagers need 8 to 10 hours of sleep per night. To ensure that they hit these targets, limit screen time at night and keep all digital devices out of the bedroom. Managing their stress is a lot easier for your child when they are well-rested and feel ready to tackle the day!
2. Have a conversation.
It’s important for your child to have a safe space to talk through their thoughts and feelings. It helps them find solutions to problems and also puts things in a new perspective. Ask them open-ended questions in a casual setting (like in the car or while you’re building with magna-tiles) to encourage them to open up.
3. Practice mindfulness.
Studies show that kids who learn mindfulness techniques experience significantly less mental distress than those who do not. Here are some simple ideas that your child can incorporate into every day:
- Breathe and reset: Learning how to pause is an incredibly powerful tool for many kids. Remind your child to take a few deep breaths before beginning an exam or when they feel discouraged. Inhale for four counts; hold for four counts; and exhale for six counts. Ask them to repeat that breathing pattern until they feel grounded and calm.
- Mindful transitions: Instead of rushing from one task or activity to the next one, build in a transition period. Go on a short walk, have a snack, or enjoy a brief moment of quiet time. This intentional moment creates a smoother experience for many kids.
- Journal: Writing down overwhelming feelings can ease the burden of stress. Even better, writing about positive feelings — like a gratitude list or things that make them proud — can decrease symptoms of anxiety and depression.
- Reframe negative self-talk: If your child is particularly hard on themselves, it’s important to help them reframe challenging moments with a growth mindset. For instance, when your kid says, “I’m so bad at reading,” shift their thinking to something like, “This is hard, but I know I can do it” or “I don’t understand it…yet.”
4. Exercise!
Chances are, you’ve reaped the benefits of physical activity when you’re stressed. Encourage your kids to move their bodies for at least 60 minutes every day and watch the stress melt away.
5. Find a balance between scheduled activities and free time.
Ensure that your child has time to do things that bring them joy, whether it’s an uninterrupted hour to practice the piano or unstructured time to do arts and crafts. It’s also important to consider if your kid thrives with busyness or needs some downtime and then set their schedule accordingly.
6. Spend time outside.
Research shows that time in nature helps to relieve stress and improves overall wellness. In fact, people who live near more green space — think walking paths and parks — experience less anxiety, depression, and stress.
I hope these tips help you navigate the end-of-school anxiety that this time of year often brings!
When your child knows how to implement these skills, they can more easily manage big emotions, stay motivated despite setbacks, learn new things, and reduce their stress.
At the Center for Rising Minds, we’d love to help you and your family with your mental health care needs! Please reach out to us today to inquire about our services or join our waitlist.
