HEC’s Back to School Checklist

By: Christina Camilleri

Yes, it’s that time of year again—time to get ready for back to school! 

As a mother and a mental health professional with over 30 years of experience, I understand the unique challenges this time of year can present. That’s why I’ve created this back-to-school checklist to help you and your child navigate the transition with ease and confidence.

1. Managing You and Your Child’s Anxiety Around Returning to School

The start of a new school year often brings anxiety for both parents and children. It’s normal to feel a little nervous about the unknown, but there are ways to manage this anxiety effectively.

  • Validate Feelings: Start by validating your child’s feelings. Let them know it’s okay to feel nervous or anxious about returning to school. Listen to what they have to say and support this emotional need. Give them this time and the hug they may need for assurance that you are with them through it all. 
  • Practice Mindfulness: Incorporate simple mindfulness exercises into your daily routine. Deep breathing, progressive muscle relaxation, or even short meditation sessions can help calm you and your child, plus help reduce anxiety.
  • Create a “Worry Box”: Encourage your child to write down their worries and place them in a designated “worry box.” This symbolic act can help them feel like they’re releasing their anxieties, making it easier to focus on the positive aspects of the new school year.
  • Create a “Emotional Basket” Help your child learn more about self soothing by creating a basket with items they can choose from to distract and soothe themselves. For example, word searches, stuffed animals, fidget toys, lego pieces, colouring books. 

2. When to Talk About Preparing Your Child for the Upcoming School Year

Timing is key when it comes to discussing the upcoming school year. Too early, and your child might become anxious. Too late, and they may not have enough time to adjust mentally.

  • Start The Week Before School: Begin the conversation about a week before school starts. This gives your child time to process the information without feeling rushed.
  • Use Positive Language: Frame the conversation positively. Highlight the exciting aspects of school, like seeing friends again, learning new things, and participating in fun activities.
  • Involve Your Child in Preparations: Make back-to-school shopping a fun experience. Let your child pick out their school supplies, backpack, or lunchbox. This gives them a sense of control and something to look forward to.
  • Monitor your tone when relaying information: Be sure you start this conversation when you are calm, relaxed and excited yourself for school to begin. Kids are very sensitive to their parents volume and tone of voice at all times. 

3. Tips for Making the Transition from Summer to School Routine Easier

Switching from the relaxed summer schedule to the structured school routine can be challenging. Here are some tips to make this transition smoother:

  • Gradually Adjust Bedtime: Start adjusting your child’s bedtime about a week before school starts. Move it earlier by 15 minutes each night until they’re back on their school schedule. This helps avoid the shock of an abrupt change.
  • Establish a Morning Routine: Create a consistent morning routine that your child can follow. This might include waking up, getting dressed, eating breakfast, and brushing teeth in a specific order. Consistency helps reduce morning stress.
  • Plan for Breaks: Even though school is starting, it’s important to continue incorporating breaks and downtime into your child’s day. Short breaks for play, snacks, or quiet time can help them recharge and stay focused during the school day.

4. Three of My Favorite School/Lunch Snacks

A nutritious snack can make all the difference in your child’s energy levels and focus during the school day. Here are three of my favorite school snacks, along with tips and simple recipes:

  1. Homemade Granola Bars
    • Ingredients: Oats, honey, peanut butter (or almond butter), chocolate chips, dried fruit.
    • Tip: Customize these bars with your child’s favorite mix-ins, like nuts, seeds, or coconut flakes. They’re a great source of energy and can be made in large batches to last the week.
    • Recipe: Mix 2 cups of oats with 1/2 cup of peanut butter and 1/4 cup of honey. Add in 1/2 cup of chocolate chips and 1/4 cup of dried fruit. Press the mixture into a lined baking dish and refrigerate until firm. Cut into bars and store in an airtight container.
  2. Veggie and Hummus Cups
    • Ingredients: Carrot sticks, cucumber slices, bell pepper strips, cherry tomatoes, hummus.
    • Tip: Pre-pack these in small containers for a quick, healthy snack. The colorful veggies make them appealing to kids, and the hummus adds a boost of protein.
    • Recipe: Fill small containers with a couple of tablespoons of hummus. Add a variety of sliced vegetables on top or on the side. Cover and store in the fridge for easy grab-and-go snacks.
  3. Yogurt and Fruit Parfaits
    • Ingredients: Greek yogurt, mixed berries, granola, honey.
    • Tip: Use Greek yogurt for added protein and less sugar. Layer it with fresh berries and a sprinkle of granola for a balanced snack that feels like a treat.
    • Recipe: In a small jar or container, layer Greek yogurt, a handful of mixed berries, and a drizzle of honey. Top with granola just before serving to keep it crunchy.