Back to School Anxiety

School is starting for many children and everyone is probably a little anxious about the new school year. Your children are wondering if their teacher will be nice, if any of their friends will be in their classroom, and if the academics will be too demanding. For children in grades kindergarten thru second grade it may help both the parent and the child feel less anxious if you make time to take your child to school the first day. It's an opportune time to meet their teacher and help your child unpack their school supplies. Usually from third grade and older the children will feel uncomfortable if their parents walk them to their classroom as they are trying to display independence in front of their peers and teachers.

When your child gets home from school try to be there and listen to him or her about their day. Your child will need a empathetic ear that will unconditionally listen about their struggles and triumphs. You can normalize your child's fears at this time by sharing a story from your childhood about school, or even a favorite teacher and memory. It will help your child to understand that everyone experiences similar situations that will be resolved in time.

It may be that your child is very shy and is needing guidance on how to make new friends in the classroom. You can role play asking friends to play at recess, or if you know the parents of a child in the classroom, it may help to schedule play dates for your child, so that he or she may practice their social skills. The more confidence your child displays in social situations the happier he or she will be away from home.

If your child continues to display anxieties about school issues, do not hesitate to discuss them with the teacher or school counselor. They will be able to give you more insight on the concerns and suggestions on how to support your child in the classroom. You can become involved in your parent group at school or try to be a room parent for your child's teacher. These small gestures of support lets your child know that you care and are involved with their life.

Take care and I will write again next week!

Gina

Establishing a Bedtime Routine

With more and more things competing for your child's waking hours, it is not surprising to hear that most children are sleep deprived. A recent KidsHealth KidsPoll estimated that 62 percent of children ages 9 to 13 do not get enough sleep and 70 percent were wishing they could get more sleep. Experts recommend that school-age children receive 9 to 10 hours of sleep each night.

Establishing a consistent bedtime routine is the best intervention is helping your child prepare for the next day.

• Set a bedtime for school nights, and stick to it.
• Make sure that all homework and other preparations for the next day is completed early enough in the evening, so that your child gets to bed on time.
• Have you child begin their nightly hygiene routine at least 30 minutes before their bedtime.
• After your child has completed their evening tasks, allow them some quiet reading time to slow down, and relax before bed.
• Spend some quiet time with your child discussing their day and activities. Ask your child about any projects, or concerns that they may have and need assistance with.
• Say goodnight to your child and state your expectations about staying in bed in a kind but firm voice.

Ensuring that your child is rested for the next day is also important in helping their immune system fight infection effectively. Children that are sleep deprived are likely to be ill more often, have a negative outlook on their life, and display poor social skills when interacting with others. Helping your child get enough sleep is just one more step in teaching your child self-care skills for life.

See you next week.

Gina

Can We Have a Snack Now?

As a parent I wonder how many times a day we hear this question. Americans love to snack or have a "treat" several times a day even if we are not hungry. Current studies report that Americans are more inactive and obese than ever before. If you do not want your household to be a current statistic there are several things you can do.

Families have become addicted to the screen. The television, computer, Ipod, or Blackberry are just a few of today's electronics that are absorbing our time and leave us very sedentary. Try limiting your family's time using these gadgets and plan a game night. You could also learn a new exercise, go for a walk, bike ride or even join the local YMCA. Try having your family cook the evening meal together, clean it up and then read together. Working and playing together as a family helps you create memories that your children will relive with their children.

Food is also a way that people connect with each other daily. Smaller children due to their growth and development needs will need a snack every few hours. To avoid teaching your child poor eating habits talk to them about nutrition and meeting the needs of their body. There are several healthy snacks that you can have ready for your family.

• Raw vegetables with low-fat dip
• Fresh fruit
• Popsicles made with 100% fruit juice
• Pudding made with low-fat milk
• Jello
• Dry cereal mixed with dry fruit
• Animal crackers and a glass of milk
• Cottage cheese and fruit
• Peanut butter on apple slices, crackers or bread
• Tortillas rolled around turkey or beans

To put these ideas in place have a family meeting. Discuss the concerns that you have and what you would like to change as a family. You will need to give everyone a chance to speak and listen to their ideas. Write the ideas down and use them to schedule activities for the week. Ask their preferences on snacks and have them grocery shop with you. That way they know what is available to snack on and keeps them from asking, "Can I have a snack?"

See you next week.

Gina