For some kids, returning to the classroom is an exciting time. They get to see their friends again, and being one year older at school feels like a badge of honour!

But back-to-school season can also be anxiety-inducing. A change in teacher or classroom and fear of the unknown are nerve-wracking. Plus, the huge transition from chilling out on their summer holidays and days packed with fun activities to a more rigid school routine can be quite jarring. 

It’s never too early to start promoting good mental health and coping skills in kids, which is why we think it’s so important to teach children about their feelings to help ease their anxiety, especially during these big life moments!

Mind Marvels are helping children to be more open and in tune with their mental wellbeing. If your child has an emotional toolbox that they can reach into when they feel anxious or overwhelmed, this will stay with them as they grow older.

Check out these gentle and playful Mind Marvels strategies that you can use to support your child as they head back to school with confidence.

Quiet Hugs

Sometimes, the simplest comforts are the most powerful. A quiet, reassuring hug can be all your child needs to feel safe and supported. Physical touch helps keep emotions in check and provides a sense of security.

This is especially useful during a meltdown, as in that moment talking will be too much sensory overload, it might be best to say; ‘let’s sit down, take a breath’ and hug it out. That says everything. 

Visualising Your Calm Place

Encourage your child to close their eyes and imagine a place that makes them feel happy and safe. Whether it’s a beach, a forest, or even their cosy bedroom, visualising a calm place can help them find peace in moments of anxiety. 

This technique is a powerful way to tap into the mind’s ability to create calm. You can also take it a step further and imagine the sounds, waves lapping, branches swaying in the wind or the sound of rain tapping the window while they are curled up under the duvet. 

Jumping Jacks

Physical activity is an excellent way to release nervous energy. You do get a fantastic adrenaline rush after a bit of cardio!  Challenge your child to do 30 jumping jacks when they feel anxiety bubbling up.

This quick burst of movement helps to release endorphins, the body’s natural stress relievers and can make them feel more energised and ready to face their fears. You can also get the whole family jumping – it’s also a funny exercise to watch people do! So everybody, jump!

Blow Bubbles

Breathing exercises are often recommended for managing anxiety, and for good reason! They are an instant stress reliever, and blowing bubbles makes deep breathing fun because bubbles bring us pure joy!

How do you incorporate blowing bubbles and breathing exercises? 

Encourage your child to take a deep breath in and then blow out slowly to create the biggest bubble they can. This introduces kids to calm breathing and makes this activity a bit more lighthearted. Different types of breath will create different sizes of bubbles and patterns, so kids can have fun with this!

Drawing Your Anxiety

Creative expression is a fantastic outlet for children. Give your child some paper, crayons, or paint, and ask them to draw or paint what their anxiety looks like. 

Drawing and being creative use different parts of the brain and help to create an external picture of the things your child may have bottled up inside. Once they’ve drawn their anxiety, they can crumple up the paper and throw it in the bin — symbolically letting go of the worry.

Turning that feeling of anxiety into a tangible thing helps your child manage their feelings more effectively. 

Remembering Past Successes

It is so hard to forget the times you were strong or showed resilience when you are caught up in the moment. 

If your child is experiencing overwhelming anxiety, sit them down and remind them of these times. The moments in their life when they faced challenges or overcame them or came out stronger. 

Whether making a new friend, learning a tricky subject, or overcoming a previous worry (even outside of school), focusing on past successes can give them the confidence they need to handle current fears and anxieties.

Problem-Solving the Fear

Talking things through might seem a bit obvious, but problem-solving is a skill we all need to learn in life. This will help your child break down their fears into smaller, more manageable parts. 

What exactly is causing the anxiety? Once the problem is identified, you can work together to devise ways to tackle those problems. Empowering your child to problem-solve gives them a sense of control and reduces feelings of helplessness.

Destroying the Worry

Anxiety often feels like a heavy burden, so why not make a game out of destroying it? 

Have your child write down their worry on a piece of paper, then rip it up, stamp on it, or throw it into a “worry jar.”  This little act of destruction helps them feel like they’re overcoming their fear.

Taking Time to Laugh

Laughing together creates a wonderful bond and eases any feeling of anxiety. You can laugh at a funny film, comedy or even cute animals doing silly things online – the internet is full of cat videos! 

The physical act of laughter helps to release tension in the body and reduces stress hormones. Hopefully, after a night of laughter, going back to school the next day will seem less daunting. 

“As your child prepares to return to school, remind them that it’s okay to feel nervous—everyone does!”

With these coping strategies, from blowing bubbles to helping them problem-solve their worries, you’re equipping them with tools to handle their anxiety and approach the school year with pep in their step and, hopefully, worry-free! 

Mind Marvels encourage children to feel more confident, build resilience and learn skills for life. Find out more about community sessions in your area here.