Three mindfulness tips to get back-to-school ready

Summer is in full swing, but in a few short weeks, teachers will welcome students back to class. Whether your kids are dreading early-morning wakeups or excited to hit the ground running, we can all agree that returning to the classroom is a time of change and transition—for everyone! We’ve got three tips to get you back-to-school-ready and help calm stress and anxiety using mindfulness techniques. 

Talk about feelings. Often, when children anticipate a significant stressor, such as returning to school, their behavior may change. Being able to label an emotion engages their brain and calms their system. If you notice this happening, work with your child to help them explore their feelings using the RAIN technique. 

R = Recognize the feeling and name it.
A = Allow the feeling to be there without judging it. 
I = Investigate the feeling gently. 
N = Nourish with self-compassion. 

Practice deep breathing. Easy deep breathing exercises can be a powerful tool for easing stress and calming the nervous system. Try breathing in through your nose for a count of four, then exhaling for a count of six (or a time that works best without struggling to exhale longer than you inhale).  

Try mindful movement. Give yoga, stretching, or even walking a try, and learn how to be fully present in your body, paying attention to how each movement feels. This practice is a great way to relieve stress while promoting physical health. 

Keep the conversation going throughout the year, and be sure to check in with your child along the way. Wishing everyone a successful school year!