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Practical Tips To Help Students Cope With Stress During The School Year

What we can do is apply a few preventive steps to aid our children with stress prevention and management for those inevitable times. Some tactics may be easier to implement than you think and dually beneficial for the adults in the home as well as our school-aged children.

1. Laying Out Clothes The Night Before

One of the most sensible preventive strategies for a hectic start to the school day begins with the simple habit of laying out their clothes the night before. What can cause more morning chaos than “the outfit,” whether your child is in first grade or high school?

Planning and laying out clothing in the same designated spot nightly is imperative to an effortless start to the school day, all the way down to undergarments, socks, and shoes; both of them! And, no matter the grade level, this should be the responsibility of your child, NOT YOU! It’s a win/win.

This will prevent “has anyone seen my other shoe?” or the “where’s my favorite shirt?” scenario from being yelled around the house at 6:00 am. This may be a perfect time in your child’s life to begin teaching laundry skills.

2. Pack Lunches And Backpacks The Night Before

Along with the outfit of the day, your child should never be allowed to go to bed without having their lunch packed (if they pack their lunch) and their backpack at the door and ready to go, along with all books, papers, laptop, signed permission slips, etc., zipped up and ready for the morning commute.

Mornings are not the time for signing their spelling test or writing a check for the upcoming field trip, nor is the time for lunch decisions. These topics should be addressed nightly.

3. Have A Nighttime Routine That Promotes Plenty Of Rest

Now that your child has a jumpstart on the next day, let’s talk about bedtime. Bedtime should be a consistent routine. The American Academy of Sleep Medicine has recommended that children aged 6–12 years should regularly sleep 9–12 hours per 24 hours, and teenagers aged 13–18 years should sleep 8–10 hours per 24 hours. Is your child getting enough sleep?

If not, this lack of sleep can induce stress by a chain reaction of events, including lack of focus, inability to stay on task, struggles with problem-solving, and overall poor academic performance. Also affected by lack of sleep is mood. When your emotions are raw, those ever-important peer relationships may be critically compromised.

To promote those desperately needed hours of sleep, understand the earlier screen time ends for the day, the easier the brain will allow sleep. Contrary to what your child thinks, it is okay to have all phones in one location of the house when the lights go out.

Alarm clocks are still on the market, folks. Additionally, make sure your child is not consuming too much caffeine or sweets, especially chocolates, in the evening hours. These may cause insomnia. For those older kids, ask them about energy drinks and coffee.

These drinks can be a roadblock to falling asleep if consumed later in the day. And in our busy homes, we as adults need to foster our child’s rest by keeping our own noise levels to a minimum after their bedtime.

4. Facilitate Quiet Times

Speaking of noise level, our children need to have a time, or times, of the day where they can hear themselves think, reflect, imagine, and just “be.” Consider having a quiet time (unplugged) every evening.

• If you have a crazy, busy, full house without the possibility of everyone retreating to a few moments of silence, assign a time and place in the home for each specific child, even if the rest of the house is still doing life.
• If you think you don’t have time for this, start small.
• Even a five-minute session of solitude for your child is better than no session.
• If you don’t feel this time of mindfulness is invaluable, consider schools that have already implemented meditation have shown increased attendance, increased GPA average, and decreased events that require disciplinary action overall.

In addition to meditation, simply getting outdoors can inherently decrease your child’s stress level.

• Take a stroll.
• Find a park.
• Ride a bike.
• Breathe in some fresh air. Physical activities, especially outdoor activities, increase your body’s oxygenation. The brain demands at least 20% of the body’s oxygen supply.

When your brain doesn’t get this supply, it can lead to issues such as:

• Sleep apnea
• Poor concentration
• Forgetfulness
• Mood swings
• Restlessness
• Depressive thoughts
• Low drive

If you live in an area that makes getting outdoors unsafe, the weekends may be a great time for you to get outside with your children. This is not only physiologically beneficial, but you are also creating core memories and strengthening the bond between you and your child. 

When a stressful event does arise, your child is emotionally stronger because being connected within a family intrinsically boosts coping skills.

5. Talk With Your Child

While outside with your child, let this serve as an opportunity for them to open up to you. If they do open up, listen! Listen to what your child has to say. Listen non-judgmentally. Don’t interrupt them. Most importantly, contrary to what we may want to do as parents, we should not constantly give them advice unless they are asking for it. Again, just listen.

Children, at times, need to say something out loud to someone who cares for them to be able to process their stress. Give them the mic, and don’t take it away. Who knows, maybe the conversation will be lit. 

Maybe there will be laughter. Maybe not. But give them a chance to talk it out. They may tell you about the 87 they made on their math test when they expected it to be a 67. Maybe they will open up and tell you about something that is troubling them.

But the fact that you have given them your undevoted time and attention for open communication, whether it be in the car on your way to school or in a park on a Saturday, that attention gives your child a sense of worth and security. That self-worth and security serve as a shield during stressful times when you are not by their side.

6. Lighten The Extracurricular Load

Another major stressor for our children is the pressure that surrounds their jammed-packed extracurricular calendars. It is only human nature to compare what your child is doing to others.

But should you really sign your child up for every single available activity, lesson, sport, event, play, travel team, club, camp, etc.? Or should you allow them to sign up when they may not realize the impact the demands may have?

As parents, we do need to support our children when they want to pursue an extracurricular activity, certainly if they are thriving in the environment of that affair. Let’s face it, though, not every child is a prodigy or headed for the Olympics.

Too many commitments can negatively affect a child’s livelihood when they have no downtime to unwind and reset. As adults, we know we can only take on so much. We need to ensure our children don’t either.

Personal Tips To Help Students Cope With Stress

While the six steps above are crucial, there are additional tips and strategies that can further help students manage stress during the school year. Incorporating these practices into daily routines can make a significant difference in a child's ability to cope with academic and social pressures.

1. Encourage Healthy Eating Habits

A balanced diet plays a vital role in maintaining a child’s overall health and well-being. Ensure your child eats a nutritious breakfast every morning to kick start their day with energy and focus. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into their meals.

Avoid sugary snacks and drinks, which can lead to energy crashes and affect mood and concentration. Instead, opt for healthy snacks like nuts, yogurt, and fruit to keep their energy levels stable throughout the day.

2. Promote Regular Physical Activity

Physical activity is a natural stress reliever. Encourage your child to participate in regular exercise, whether it’s through organized sports, dance classes, or simply playing outside. Physical activity helps release endorphins, which can improve mood and reduce stress.

Consider family activities like hiking, biking, or even taking a walk after dinner. These activities not only promote physical health but also provide opportunities for family bonding and open communication.

3. Teach Time Management Skills

Effective time management is essential for reducing stress and avoiding last-minute panic. Help your child develop a study schedule that includes time for homework, extracurricular activities, and relaxation.

Use tools like planners or digital calendars to keep track of assignments and deadlines. Encourage your child to break large tasks into smaller, more manageable steps and to prioritize their work based on due dates and importance.

4. Create A Supportive Home Environment

A positive and supportive home environment can significantly impact a child’s stress levels. Be available to listen to your child’s concerns and provide reassurance and encouragement. Celebrate their achievements, no matter how small, and offer support during challenging times.

Maintain open lines of communication with teachers and school staff to stay informed about your child’s progress and any potential issues. Working together with educators can help address problems early and provide additional support where needed.

5. Encourage Positive Social Interactions

Healthy social relationships are important for a child’s emotional well-being. Encourage your child to build and maintain positive friendships. Help them develop social skills like empathy, active listening, and conflict resolution.

Organize play dates or group activities that allow your child to interact with peers in a relaxed and enjoyable setting. Positive social interactions can provide a sense of belonging and support, which can be crucial during stressful times.

The Role Of Pluris Academy In Reducing Student Stress

At Pluris Academy, we understand the importance of creating a supportive and nurturing environment for our students. We are committed to providing a well-rounded education that fosters academic excellence and personal growth.

Pluris Academy is dedicated to building a supportive school community where students feel valued and respected. Our small class sizes allow for personalized attention and foster strong relationships between students and teachers.

Parent Engagement

We believe that parents play a crucial role in their child’s education and well-being. Pluris Academy encourages active parent engagement through regular communication, parent-teacher conferences, and involvement in school activities and events.

Academic Excellence Without Excessive Pressure

At Pluris Academy, we strive to maintain high academic standards without placing excessive pressure on our students. We focus on providing a balanced education that allows students to achieve their full potential while also enjoying their school experience.

Additional Strategies For Parents And Students

In addition to the steps mentioned above, here are some more strategies to help students manage stress effectively:

• Encourage Creative Outlets: Engaging in creative activities like drawing, painting, or playing a musical instrument can be a great way for children to express their emotions and relieve stress.
• Teach Breathing Exercises: Simple breathing exercises can help calm the mind and reduce stress. Practice deep breathing techniques with your child and encourage them to use these techniques during stressful situations.
• Model Stress Management: Children often learn by observing their parents. Demonstrate healthy ways to manage stress, such as taking breaks, practicing relaxation techniques, and maintaining a positive attitude.
• Set Realistic Expectations: Help your child set achievable goals and understand that it’s okay not to be perfect. Encourage them to do their best and remind them that making mistakes is part of the learning process.
• Foster Independence: Allow your child to take on age-appropriate responsibilities and make decisions. This can build their confidence and help them develop problem-solving skills.

Empowering Students For A Stress-Free School Year

The external stressors our children face during the school year are inescapable. We know that. However, the structure provided outside of school and the tools we offer our children to aid in grappling with the stressful challenges of the school year will stay with them for a lifetime. 

And as parents, isn’t that what we want - to protect them from their stress for the duration of their lives?

Join Us At Pluris Academy

At Pluris Academy, we want to raise leaders. We believe a strong foundation in academics and a well-rounded student are essential to the development of creative, thinking individuals.

If you would like more information about how your child can be part of our school, please reach out to us today. We are dedicated to providing an environment that supports academic excellence and personal growth, ensuring a brighter and more fulfilling future for your child.

Contact us today to learn more about how smaller class sizes and dedicated faculty help reduce stress in the new school year.