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Children experience a variety of emotions when going back to school. For some, it’s an exciting time that allows them to be around their friends and socialize more. For others, it can be difficult or intimidating and things like changing grades or trying to get back into a routine after summer break can be overwhelming and cause the students to struggle mentally.

Kasey Rabe, a board certified Psychiatric-Mental Health Nurse Practitioner with Trinity Health that specializes in children and adolescents, says that two of the main emotions children can feel when heading back to school are heightened anxiety and depression, but those aren’t the only concerns.

“Going back to school can cause heightened anxiety and depression…Fear of starting a new grade, fear of not knowing what to expect, fear of change and loneliness are other emotions that the children can feel.”

For parents, friends, teachers and faculty members who are around the children frequently, there are signs you can watch out for to see if a child is struggling with their mental health. According to Rabe, one of the biggest signs is the pattern in which the children talk, if their emotions become blander or if you notice they aren’t as happy or cheery as they once were.

“A lot of times you can look at a child, especially if you are familiar with them, and know that something is wrong. It’s important for teachers and parents as well to reach out and just ask questions. They don’t want to necessarily poke and prod, but they should try their hardest to figure out what’s going on,” said Rabe.

Talking about feelings, however, is not always an easy thing for a child to do. Some might not want to open up to a parent or a teacher, and while they have friends at school that they can talk to or peers who are going through the same thing, they might not want to talk about it at all. And that’s ok, there are still coping mechanisms out there for children who don’t want to share their feelings.

“One thing I would encourage the child to do is journal and get their thoughts on paper. Journaling is a good way for them to get their emotions out. It doesn’t have to be shared; it can be their own personal journal. Encouraging extracurricular activities like sports or other activities to get their mind off the academic part of school and focus more on the fun stuff can also help,” said Rabe.

Rabe added, “The biggest thing is to not poke and prod too much unless you are very concerned about their safety. A big thing that teachers can do is say something like, ‘I know you might not want to talk to me, but just know that I’m here now and will always be available.’ Always be ready for the children, never turn them down.”

For those that do want to talk, knowing they are safe in a school setting is an important step in finding help. “It’s important for them to feel safe in a school setting. Being open about their concerns and remembering that they’re not alone so they can talk to a teacher or find somebody that they feel comfortable with,” said Rabe.

In addition to those resources, there are other coping mechanisms that children can do if they are struggling in school. Taking deep breaths or counting to 10 if they are feeling anxious and taking a break if they are feeling overwhelmed are all small steps they can take that can help them work through those difficult moments.

Even before school starts, there are steps that children and parents can take to help alleviate some of the difficulties of going back to school. One thing that is important for the children as they make the transition back into a classroom setting is sleep hygiene. This includes maintaining a consistent sleep schedule during the weekends as well, so when the school week comes around, the adjustment to waking up early isn’t as tough on the body.

“Children should not change their sleep routine more than two hours. Having that consistency can improve depressive symptoms and help children get through the school days. When Monday comes around, it’s not as dreadful because they’re not completely changing their routine over the weekend,” said Rabe.

Maintaining a healthy diet in and out of school can make a difference, as well. Rabe mentions that having a more balanced meal with foods like fruits, vegetables, whole grains and water can give students more energy and alertness to get through the school days, which can be hard, especially in the afternoon.

While these coping mechanisms can help students who are struggling with their mental health, it’s important to remember that using a “one thing at a time” approach can make these daily changes or adjustments more digestible for children. Adding tasks like journaling, diet changes and increasing activity in their daily lives can be overwhelming if implemented all at once.