As children are returning to school in the next few days many parents, children and teachers are anxious about what to expect in the coming weeks.

It is normal to feel anxious about unknown situations, however it is important to be aware that how we feel about a situation can also influence how children feel about it.

When faced with an unknown situation, focus on the things that you know. Schools are doing their best to reduce the risk of any spread of infections. Bus Eireann and Schools are making contact with parents to make them aware of new policy and requirements to minimise risk due to Covid. It is important to read through these policies and then to sit down with your children and talk through the information so they are informed and know what to expect.

Most children (with the exception of children who for medical or special educational needs reasons can not) will be asked to wear a face mask or face covering. You can make this fun by letting your child choose their own.

Talk to your children about how they are feeling about going back to school?

How do they feel about masks and hand cleaning being mandatory?

If they have asthma or do not like having their face covered find out if they can use a visor.

Ask your child if having a practice day were you can both wear a face covering for their normal school hours would be helpful. And then most importantly listen to their reply.

Children are very good at problem solving when adults have the time to listen.

Help children to find answers to their concerns by asking them - “How do you think we can make this easier for you and other children?”

If they are not sure you can give them an example by saying “if it was me I might ….”(give them an example of what you might do) then ask them what they think? Could that work for you?

Remember to also have conversations around what they are looking forward to ie. seeing their friends again, and the subjects that they enjoy like Art, Math, Music and PE.

If your child is still feeling anxious ask them “where do you feel that?” Anxious feelings are most often felt in the tummy and can feel like butterflies or nausea. There are many practical things that parents can do to reduce these feelings.

First ask them “what it will be like when that feeling is gone?” Acupressure is fun and easy to do at home. In Chinese medicine there are acupressure points that bring comfort to the body and the mind. Tapping gently under the eye (see diagram) is good for relieving anxiety in the stomach. Show them where to tap and tap gently with them for 30 seconds, then ask “is that helping the yucky feeling go away?” If it is helping you can repeat this until the feeling is gone.

Giving your child a hug and drawing a figure of 8 on your child’s forehead as you hug them can also help them feel better as it stimulates many of our body's innate relaxation and healing processes. These techniques will work for all ages including adults.

It is difficult to manage emotions when tired. So support your child to get enough sleep. Aim for 9-12 hrs of sleep per night. As the evenings are still very bright a black out blind will help you to re-establish sleep patterns.

In the morning make them a breakfast that contains protein. Protein will give children the energy they need for the school day and provide fuel for their brain. Cereal is high in carbohydrates and sugar and can make anxiety worst so try something like scrambled eggs with bacon or french toast.

Exercise will also help to reduce anxiety so go for a walk after school, play a fun game of football or encourage them to bounce on the trampoline.

A lot of adults feel that children will grow out of anxiety, but in my experience it might take many years and the support of a therapist to do so. Why wait? Imagine how much more fun they could have had free of anxiety and worry. If you notice your child is anxious, constantly worried, easily startled or developing everyday fears it is time to get help. There are lots of interventions that parents can learn to support recovery at home. But if you are a teacher or parent dealing with your own anxiety or worries, resolving these issues first will reduce the emotional affect on others around you, and leave you in a better position to support those you are caring for.

If you are curious about improving your mental, physical or emotional health please do get in touch, I support adults and children to overcome emotional problems, trauma, addiction, fear and how these emotions then impact on their health, weight and hormones through a range of therapies that include dietary advice, hypnotherapy and acupuncture.

Book a FREE 15min consultation here.