As the days get shorter and summer ends, a new season begins – the season of school bells and homework assignments. For teenagers, the transition from the carefree days of summer to the demands of school can be tough. As caregivers, we play a crucial role in supporting our teens’ well-being as they return to school. Let’s explore a few essential tips that can make the transition smoother, and help them thrive academically, emotionally, and socially.
Create a strong foundation for success
Sleep hygiene
Sleep is an area where we can offer impactful support. Teens need 8 to 10 hours of sleep each night to function well. A lack of proper sleep can lead to depression, anxiety, poor concentration, and increased accidents. But, according to the Sleep Foundation, 70% of American high school students are sleep deprived.
Many things contribute to a lack of sleep:
- Early school start times that disrupt a teen’s natural sleep-wake cycle
- Busy schedules which don’t allow enough time for sleep
- Screen time close to/in bed
- Physical and mental health conditions
To ensure our teens get enough sleep, we can:
- Gradually shift sleep and wake-up times in the weeks leading up to school, so they align with the school schedule
- Encourage good sleep hygiene, like practicing a calming routine before bed, leaving electronic devices outside of the bedroom, and keeping the same bedtime throughout the week (even weekends)
- Talk to a doctor about treatment for underlying conditions
Good eating habits
Research suggests that breakfast helps kickstart the day. It boosts energy and academic performance, contributes to a healthy weight, and improves memory. But 25% of teens skip breakfast, which may happen for many reasons:
- To lose weight, mainly reported by teenage girls
- Not having enough time in the morning, preferring to sleep instead
- Not feeling hungry in the morning
- Limited access to food
Eating lunch is similarly important, as it gives teens the energy needed to get through the rest of the day. To promote healthy eating habits, we can:
- Make breakfast and lunch the night before, so teens can grab and go in the morning
- Enroll teens in school meal programs, if needed
- Provide 3 nutritionally balanced meals, plus snacks every day
- Involve teens in meal prep, allowing them to make suggestions and help out
- Make eating and food a fun, social experience. Focus on the importance of teens feeding themselves for strong bodies and minds, rather than strict rules about the types of food they’re allowed to eat.
Manage academic demands
School work
Schoolwork can be overwhelming, especially after the long summer break. To reduce this stress, we should help teens with prioritization and time management:
- Teach them how to break goals into manageable steps
- Encourage the use of planners, whiteboards, and digital organization tools
- Help them create a daily routine to complete schoolwork
Academic stress
Teens feel academic stress for many reasons:
- Family pressure and conflict
- Worries about the future (graduation, college, jobs)
- Poor relationships with peers and teachers
- Disabilities that make school more challenging
These challenges can lead to poor mental health, incl. depression and anxiety. To help:
- Limit nagging and excessive pressure, opting instead for genuine encouragement and understanding
- Work on ourselves. Practice introspection, speak with a counselor, and try to become more compassionate and supportive
- Be a safe space for teens to talk about their worries
- Attend parent-teacher conferences and advocate in our teen’s best interest
Nurture positive relationships with self and others
Self-esteem
Being a teen comes with growing pains, physically and emotionally. Puberty and social pressures can cause uncertainty and low self-esteem. To support teens through this time:
- Embrace their unique identity and interests, and encourage them to do the same
- Reassure them that insecurities are normal, and they’re loveable and valuable regardless
- Encourage them to try new things, even if they’re not great at first. Let them know that failure is a normal part of learning; they can always try again
- Allow them to be independent (safely), but give them guidance when they ask
- Teach them how to ask for what they need, stand up for themselves, and set healthy boundaries
Healthy friendships
The social aspect of high school can be notoriously hard. During this time, teens try to find where they fit into the social hierarchy. To gain social acceptance, they might give in to peer pressure, or act in ways that contradict their values. But healthy friendships boost teens’ mental well-being and empathy, and protect them against negative peer experiences. Give them a strong foundation for building relationships:
- Encourage them to be kind to others, and build friendships based on mutual respect, rather than social status
- Teach them empathy, how to communicate and express emotions, and what it means to be a good friend
- Teach them how to stand up for themselves and others, and respond to peer pressure in a constructive way
Key takeaways
- Eat well, sleep often. Prioritize healthy sleep hygiene and nutrition to support teens’ academic success and mental health.
- Time management. Teach time-management skills to help teens handle their academic workload with confidence.
- Communication is crucial. Encourage open conversations about school, friendships, and emotions to create a safe space for self-expression.
- Self-esteem is empowering. Help teens develop good self-esteem and find their authentic identity.
Friendships impact well-being: Encourage the formation of positive friendships, as they positively impact teens’ development.
Source:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4825869/
https://www.apa.org/topics/parenting/navigating-friendships
https://www.newportacademy.com/resources/empowering-teens/teen-friendships/
https://srcd.onlinelibrary.wiley.com/doi/full/10.1111/cdep.12450
https://www.verywellfamily.com/essential-strategies-for-raising-a-confident-teen-2611002