Richmond, VA As summer draws to an end, many families are beginning to prepare for the upcoming school year. The Virginia Psychological Association encourages parents to focus on practicing healthy stress management habits at home, as stress can increase during the school year.
According to psychological research, family plays a key role in modeling healthy behaviors that lead to lifelong wellness and good health. Children who learn and practice healthy habits at home, such as regular physical activity and a balanced diet, have a toolbox of stress management techniques they can use in the school year.
“Many people don’t realize that they are already practicing healthy stress management techniques at home, such as getting enough sleep and openly communicating as a family. It’s important to talk with your child or teen about the value of continuing these healthy habits throughout the school year,” said Dr. Robin Haight. “When stress occurs, a foundation of healthy habits makes difficult life situations easier to navigate for both parents and kids.” This school year, make a point of strongly supporting these healthy habits in your children’s routines, and trying out new healthy habits as a family.
The Virginia Psychological Association recommends practicing the following healthy habits before and during the school year:
Get moving! — Research shows exercise is a natural stress reliever and increases the production of good neurotransmitters called endorphins (http://fitness.gov/mentalhealth.htm). Set the example that physical fitness is both fun and healthy. Modeling healthy behaviors by exercising yourself will help your children see physical activity as an important part of a daily routine. Encourage children to accompany you when doing daily chores, such as walking the dog, washing the car, etc.
Take a balanced approach to food — Whether it’s the school cafeteria, shopping mall, or a birthday party, your kids will be exposed to tempting sweets and fattening foods. Use home meal time and family outings as opportunities to teach your kids how to make balanced and healthy food choices. Eating family meals together whenever possible is associated with lower incidence of substance use, depression and with better grades: http://dinnertrade.com/568/interesting-statistics-on-family-dinners.
Set children on a consistent sleep schedule — According to the Mayo Clinic, school-aged children should get 10 to 11 hours of sleep per night. A lack of sleep can negatively affect children’s mood and behavior and their physical health. While parents may burn the candle at both ends because of work and family demands, take time to unwind as a family before your children’s bedtime.
Don’t let your children become overwhelmed with extracurricular activities — Sometimes children, as well as parents, can become overwhelmed and overstressed from over committing themselves. Be mindful of your children’s after school activities and notice how these affect their schoolwork and relationships with family, friends and teachers. Try to properly balance their after-school activities and your own commitments to reduce stress.
Communicate regularly with your kids — Talking to friends and family about problems is a healthy stress management tool. Children can manage stress in the same way, and having open dialogue with your children is important to a healthy home. Make the dinner table an “electronics free zone”, and engage in conversations with your children about their day.
Limit Television and Computer/Internet Use — The National Association of School Psychologists suggests limiting the amount of time your child watches television and uses the computer each day, especially during the school week, and monitoring the types of programs that your child watches and the websites he or she visits. Explain to older children and adolescents the potential risks associated with Internet communication with strangers. Younger children may not need as detailed a discussion, but should be cautioned about the dangers of talking to people they do not know.
For more information on behavioral health, managing stress and emotional well-being, visit the Resources tab at the Virginia Academy of School Psychologists website at www.vaspweb.org/resources.html or www.apa.org/helpcenter. Follow APA on Twitter @apahelpcenter and read the “Your Mind Your Body” blog at www.yourmindyourbody.org.