It is that time of year again..back to school! While this can be an exciting time, it can also be a stressful time: altering schedules, school jitters, heavy back packs… Here are some tips and tricks to remember for school success!
Managing a New Schedule
Visual Schedules: Show your child the sequence of activities throughout the day (for example, you can use a picture of a child waking up, brushing his teeth, putting on his clothes, eating breakfast, etc.) A schedule like this can help your child to feel more confident in his/her routines and to more fully participate in these routines.- Checklists: Checklists add a predictability to the morning routine, it also promotes more participation from your child as he/she can cross off items on the list.
- Timers: “Fun Time”, “Time Timer”, “Vis Timer” or “Kiddie Countdown Timer” are good visual timer apps on an iPhone. “Touch and Go Visual Countdown Timer”, “Easy Kids Timer”, “Time timer” or “Vis Timer” are good visual timers on an Android.
Backpack Tips
- The weight of a back pack should be no greater than 10-15% of the child's body weight
- A back pack should be worn with both straps, with the weight evenly distributed
- The bottom of the back pack should not extend below the low back (usually at waist band of pants/skirts)
- The heaviest items should be placed closest to the child’s back
- Clean out excess supplies/ papers every weekend
Managing School Jitters/ Anxiety
Deep breathing: Breath in with your child on a 6 count, or whatever amount of time your child can handle at first, continue to increase the time as the child becomes more comfortable.- Proprioceptive Activities: pushing/ pulling wagons, hanging on monkey bars, ripping paper, tumbling on the ground, squeezing sponges, hosing the car and kneading dough are all examples of “heavy work” that can calm a child.
- Glitter Bottles: To create a glitter bottle, take an empty bottle, add glitter, water and food coloring and then glue the top. These bottles can be used as a visual calming tool. First the child shakes the bottle, swirling the glitter, then the glitter settles at the bottom of the bottle, calming the child.
- Emotions Chart: Use an emotion chart like this to help your child identify what they are feeling and to give them options to calm down.
Establishing a New Bedtime Routine
- Limit screen time to 1 hour before bed
- Try calming activities before bed, like a "reading nook” in your child’s room, or complete simple, calming yoga poses like the “butterfly pose” or “tortoise pose”.
- Set a Routine: Try to go to bed at the same time each night, and keep the routine consistent (for example: first we eat dinner, then we brush teeth, get on our pajamas, read a book and then go to bed)
- Music: Calm, soft music may help your child to feel more regulated and ready for bed.
- Essential Oils: Research specifically finds vanilla and lavender as calming scents, which can be incorporated into your nighttime routine.
- Sensory Products: Weighted blankets, body sox, therapy brush and massagers are all products that can be used to help your child become more regulated before sleeping.
Healthy Breakfast Ideas
- Breakfast Quesadilla: Use egg whites, salsa, cheese, cilantro and any other vegetable you would like to add!
- Pita Omelet: Add eggs, bell pepper, feta cheese, hummus and onion to pita bread
- Toast with peanut butter
- For more ideas, visit Martha Stewart's page for east breakfast recipes!
We know it's a big week coming up! Good luck parents, and as usual, always feel free to reach out to your therapist if you need further recommendations to help your child through this transition.
Happy Back to School!
