Holistic Back to School Tips
By Dr. Kelcie Rosendahl & Dr. Emily Wiggins
Starting a new school year can be both exciting and challenging for students and parents alike. A holistic approach to back-to-school preparation ensures not only academic success but also the well-being of your child as a whole.
Here are some tips to create a balanced transition into the new school year that will lead to success both at home and at school:
1. Prioritize Sleep and Rest
Establish A Routine: Begin setting bedtimes and wake-up times at least a week before school starts to adjust to the new schedule. Consistent sleep is crucial for mental clarity, mood regulation, and overall health.
Create a Relaxing Environment: Encourage winding down before bed with activities like reading, journaling, or listening to calming music. Avoid screens for at least an hour before bedtime to improve sleep quality.
2. Nourish the Body
Balanced Nutrition: Focus on meals that include a variety of fruits, vegetables, whole grains, and healthy, low-processed proteins. These provide sustained energy and help with concentration and learning.
Hydration: Ensure that your child drinks plenty of water throughout the day. Dehydration can lead to fatigue and decreased focus. Ditch the sugary beverages and beverages that contain caffeine!
3. Foster Emotional Well-being
Open Communication: Create a safe space for your child to express any concerns or anxieties they may have about the upcoming school year. Listen actively and validate their feelings!
Mindfulness Practices: Introduce simple mindfulness techniques such as deep breathing, meditation, or yoga. These can help manage stress and enhance focus.
4. Encourage Physical Activity
Daily Movement: Incorporate at least 30 minutes of physical activity into your child’s daily routine. This could be a walk, a sport, or a fun outdoor activity. Exercise boosts mood, energy, and cognitive function.
Mind-Body Connection: Activities like yoga or martial arts can also help improve focus, discipline, and emotional resilience.
5. Practice Gratitude and Positivity
Gratitude Journaling: Start or end the day by writing down three things your child is grateful for. This simple practice can shift their mindset to a more positive and resilient outlook.
Positive Affirmations: Encourage your child to practice positive self-talk, which can boost confidence and self-esteem as they face new challenges.
6. Balance Work and Play
Time Management: Teach your child to balance homework, extracurricular activities, and downtime. Use planners or apps to schedule tasks and set aside time for relaxation and fun.
Screen Time Management: Set boundaries for screen time to ensure it doesn’t interfere with sleep, physical activity, or face-to-face social interactions.
7. Involve the Whole Family
Family Meetings: Hold regular family check-ins to discuss how everyone is feeling about the school year, address any issues, and celebrate successes. This fosters a sense of support and belonging.
Collaborative Goals: Set family goals for the school year, whether they’re related to academics, health, or personal growth. Working together towards a common purpose strengthens family bonds.
8. Stay Flexible and Patient
Adaptability: Understand that the start of the school year may bring unexpected challenges. Be open to adjusting routines and expectations as needed.
Patience and Compassion: Practice this both for your child and yourself! Transitioning back to school is a process, and it’s okay to have ups and downs.
We are Here to Help
By focusing on these holistic tips, you can help your child enter the new school year with confidence, balance, and a positive outlook.
If you feel like you are wanting or needing additional support, our naturopathic doctors are here to help!
Schedule a free discovery call or appointment. We work with patients in Bend, Oregon and worldwide.
