Healthy Habits to Boost Mental Health for Kids and Teens Going Back to School

Healthy Habits to Boost Mental Health for Kids and Teens Going Back to School 

As summer winds down and kids prepare to head back to school, it can be both an exciting and stressful time for families. For students, transitioning from the laid-back summer days to a structured school routine can affect their mental health. Juggling academic pressures, social dynamics, and extracurricular activities can feel overwhelming for children and teens. By encouraging a few healthy habits, parents can help boost their kids' mental well-being and make this transition smoother.

Here are some essential tips to help kids and teens foster good mental health as they return to school:

1. Establish a Consistent Sleep Routine

During the summer, bedtimes often become more flexible. However, quality sleep is critical for kids’ mental and emotional health. A well-rested mind is better able to focus, manage stress, and regulate emotions.

Actionable tips:

• Gradually shift bedtimes earlier before school starts to ease the transition.
• Keep electronic devices out of the bedroom and turn off screens at least an hour before bed to promote better sleep quality.
• Encourage relaxation techniques, such as reading or listening to soothing music, to wind down before sleep.

2. Prioritize Physical Activity

Exercise is not only great for physical health, but it also has a profound effect on mental well-being. Engaging in regular physical activity boosts mood, reduces anxiety, and helps improve focus and concentration in school.

Actionable tips:

• Encourage participation in team sports or after-school activities to foster both physical health and social connections.
• Incorporate family activities, like evening walks or bike rides, to make exercise enjoyable.
• For teens who may not be into team sports, activities like swimming, dancing, or martial arts can be great alternatives.

3. Practice Mindfulness and Relaxation Techniques

With the increased pressure from schoolwork and social expectations, kids and teens may experience anxiety and stress. Mindfulness and relaxation techniques can help them stay grounded and improve emotional regulation.

Actionable tips:

• Teach children simple breathing exercises, like deep breathing or belly breathing, to use when they feel overwhelmed.
• Introduce them to mindfulness apps or practices, like meditation or yoga, which can help calm their minds.
• Encourage daily reflection or journaling, allowing them to express their thoughts and feelings in a healthy way.

4. Maintain Open Communication

Open lines of communication between parents and children are essential for fostering mental health. Kids and teens often find it challenging to express their feelings, especially when they’re under pressure. Regular check-ins allow them to feel heard and supported.

Actionable tips:

• Ask open-ended questions about their day, friends, or feelings rather than focusing solely on academic performance.
• Create a safe space for children to share their concerns without fear of judgment or punishment.
• Be attentive to changes in behavior, such as increased irritability, withdrawal, or signs of anxiety, and encourage them to talk about what's going on.

5. Encourage a Healthy and Balanced Diet

A well-balanced diet is not just important for physical health; it also plays a crucial role in mental well-being. Nutritious food helps regulate mood and energy levels and provides the brain with the nutrients it needs to function optimally.

Actionable tips:

• Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into daily meals.
• Limit the consumption of sugary snacks and processed foods, which can lead to mood swings and energy crashes.
• Encourage regular meal times to prevent skipping meals, which can affect concentration and energy levels throughout the school day.

6. Foster Social Connections

As kids return to school, rekindling friendships or making new friends can significantly impact their sense of belonging and emotional health. Positive social connections are key to self-esteem and resilience.

Actionable tips:

• Encourage participation in clubs, activities, or social groups that align with their interests.
• Help them practice social skills, especially if they’re nervous about interacting with peers after the long summer break.
• Be patient if they feel socially anxious or shy and offer guidance on how to approach friendships in a positive and healthy way.

7. Manage Screen Time

With the rise of social media and online gaming, it’s important to monitor screen time. While technology can be a great way to stay connected, excessive screen time can lead to anxiety, isolation, and poor sleep quality, especially for teens.

Actionable tips:

• Set limits on non-educational screen time, ensuring there’s a balance between digital and offline activities.
• Encourage breaks from social media, particularly if it’s contributing to stress or feelings of comparison.
• Promote outdoor play, reading, or creative hobbies as alternatives to screen-based activities.

8. Develop Strong Organizational Skills

As school demands pile up, feeling unorganized can increase stress and anxiety. Helping kids develop strong organizational skills will not only improve their academic performance but also support their mental health.

Actionable tips:

• Teach kids how to create to-do lists or use planners to keep track of homework and extracurricular activities.
• Encourage them to break larger tasks into smaller, more manageable steps to prevent overwhelm.
• Provide a designated study space free of distractions where they can focus and stay on task.

9. Recognize the Importance of Downtime

It’s easy to fall into the trap of over-scheduling kids with activities. While staying busy can be beneficial, it’s crucial that children and teens have time to relax and recharge.

Actionable tips:

• Ensure your child has some free time every day to do things they enjoy, whether that’s reading, drawing, or simply relaxing.
• Avoid overloading their schedule with too many extracurricular activities, which can lead to burnout.
• Encourage “unscheduled time” where they can engage in creative play or explore hobbies without the pressure of deadlines or expectations.

10. Lead by Example

Children and teens often learn by observing the adults in their lives. By modeling healthy habits, parents and caregivers can encourage similar behaviors in their kids.

Actionable tips:

• Demonstrate healthy stress-management techniques by talking openly about your own self-care routines.
• Engage in family activities that promote mental health, such as practicing mindfulness, going on walks, or discussing positive coping strategies.
• Show empathy and patience when they express their feelings, validating their emotions and guiding them toward positive solutions.

Final Thoughts

Returning to school after the summer can feel overwhelming, but by adopting these healthy habits, parents and kids can work together to ease the transition. Encouraging regular sleep, exercise, and open communication, while fostering social connections and mindfulness, can significantly boost mental health and create a positive school year ahead.

By focusing on these areas, kids and teens will be better equipped to handle academic pressures, social challenges, and any stressors that come their way. Mental health is just as important as academic success—nurturing both sets the foundation for a balanced and fulfilling school year. 

Patrick Cleveland, LMFT
Clinical Director
Daybreak Counseling Center

We provide psychotherapy, counseling, and mental health services for children, teens, adults, and couples at our offices in Long Beach and Cerritos. We also provide convenient online video based tele-therapy sessions throughout all of California that can be conducted in the comfort of your home in accordance with your schedule. We work with a wide range of emotional and behavioral issues providing services that span from therapy for depression and anxiety to parenting support, couples therapy and personal growth work. In a comfortable, confidential, and supportive atmosphere, we offer a highly personalized approach tailored to each of our clients individual needs to help them attain the personal growth they’re striving to accomplish. Call us today at 562-566-4257 and we would be happy to help you set up and appointment and answer any questions you have.