The autumn term is always a time of transition for children, even if they are only going up a year. There’s the upheaval of getting used to a new class, a new teacher or changes in friendship groups since the summer holidays. And going back to a strict routine after six or so weeks of freedom can cause quite a lot of angst for everyone.
Sleep is essential for good cognitive function, concentration and mental and physical health. It is a proactive process where our memories are laid down each night, emotions are processed and cells repaired.
Start getting them back into their school sleep routine a few days before the start of term to make it less painful for everyone. The NHS recommends between nine and 11 hours’ sleep per night for children aged six to 13, and eight to 10 hours for older teenagers.
Help your child make good food choices (Photo: Aleksandar Nakic/Getty)
Nutrition
Keep an eye on sugary or fast foods eaten at school or on the way home. Eating as a family together – and not in front of the television – can help children to eat more slowly and therefore notice when they are full.
The new term can bring a peak of colds and coughs in school because of all the mixing together. Encourage your child to wash their hands properly with soap and water and to catch sneezes in a tissue.
The basics
Make sure your child has had a recent eye test and all necessary medical check-ups, vaccinations and dental appointments.
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Speak to the school
If your child has specific health needs, enable them and the school staff to feel confident about them. Get involved with any wellbeing initiatives or physical activities that parents can take part in.
Mental
Develop strategies
Identify if there are any points in their school week that trigger worries and help them to solve the problems. You cannot be at school with them all the time, but you can help them to develop strategies for coping, such as a simple breathing exercise, a “time out” when they focus on one sense (a smell, for example), or a “worry time” with you each evening, so that they can put those thoughts to one side if they have come up during the day.
Maybe practice with them at first, or encourage them to write down their positive affirmations in a notebook or on their phone, so they can look at them if they are worried at school, or being self-critical.
Create boundaries
You can help your child get ready for a new year (Photo Jelena Danilovic/Getty)
Technology is a great tool for school, and vital for learning the skills needed for a career. However, there are downsides to too much exposure to the digital world.
Be open and let them know they can talk to you at any time about what they have seen online and how it has made them feel. Learn how to place age-appropriate restrictions on websites and, importantly, follow your rules and set a good example.
Aspirations
Make time to sit down with them and ask them what they love, what makes them happy and what they would like to bring into their lives. Having a goal is a protective factor for our wellbeing.
Encourage your child to make time for that, whether it be coding, gardening, baking, drawing, music or model-making. Urge them not to think about any outcomes from what they are doing, but to try new things to improve their confidence.
Friends
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Learning skills, having adventures and meeting new people can be great for a child’s self-confidence. Ask if there are any new things they would like to get involved with, either in school or outside. Life is all about embracing change.
Down time
With so much going on in the world, as well as friendship dramas, peer pressure and social media stress, it can sometimes be hard for a child to see the positives in life.
Each night, encourage your child to think of three things that have gone well that day; this can boost self-esteem, help them through tough times and allow them to sleep well with a sense of positivity.
Practical
Get organised
Prepare early for what they might need at school and don’t leave things to the last minute, whether it be clothing, sports equipment, a change in childcare arrangements or a new activity that may alter your work or pick-up routine.
Get back to nature (Photo: yaoinlove/Getty)
Organise outside activities
We are more mentally and emotionally resilient when we have different groups of friends or activities that are separate from each other. It is the same for children, so encourage them to have different friendship groups at school and to try different activities. An outlet for their self-expression can be really good for their wellbeing.
Safety netting
Things don’t always go as planned – so an unexpected problem with childcare or your work diary can cause stress for you and your child. Discuss a simple fall-back plan for when that might happen – how your child could contact you, where they could go, or who could help if you were not able to be around.
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Read MoreYou may think that keeping your children healthy is all about them, but it’s not – it’s about you too. Parents or carers often forget about their own health while looking after everyone else.
It may just involve being a bit kinder to yourself by not being so self-critical and feeling the need to be perfect all of the time.
Their siblings
If you have other children or other people to look after within your household, then pay attention to any unhealthy dynamic.
You could improve how one child treats the other by having a straight talk with them.
Intergenerational relationships are really beneficial for children and make families stronger and closer. Even if that contact cannot be face to face, video calls or social media interactions with family can benefit your child’s wellbeing.
Teachers
Not all teachers will be your child’s cup of tea, but it’s great to chat to your child and ask who they feel is supportive and, importantly, who they like.
If your child seems to have a problem with a particular member of staff, try talking it through with that teacher, or their head of department, to see if you can make things a bit better.
Parents of friends
Make an effort to keep in touch with them. It can make life easier for support with travel or activities, or for your child’s safety when they go out and about with their mates.
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