@backtoschool

Back-to School Health and Wellness

While going back to school can be an exciting time, it can also be a source of stress for parents. The back-to-school season brings many challenges and stressors that may feel overwhelming for families. Wellness, defined as being in good health, is crucial during this time. Establishing a foundation for health and wellness for families with students can enhance both health and happiness. Here are some tips to help build this foundation.

Physical, Mental, Social, and Emotional Wellness Tips

Physical Wellness Tips

Physical wellness is essential for students, as it enhances overall health, boosts cognitive function, and contributes to a positive and productive academic experience. Students should:

  • Follow a consistent sleep schedule to ensure invigorating rest, which can lead to better concentration, memory retention, and improved cognitive function.
  • Engage in regular physical activity to enhance cardiovascular health, leading to better overall fitness and increased alertness in school.

Mental Wellness Tips

Learning effective coping strategies for the stressors associated with school and academics can reduce feelings of overwhelm, anxiety, and burnout. Consider:

  • Engaging in self-care activities to recharge, reduce stress, and prevent emotional exhaustion.

Social Wellness Tips

Building strong connections is vital for enhancing a sense of belonging, reducing feelings of isolation, and fostering a supportive environment. Positive relationships contribute to emotional well-being by:

  • Creating a network of friends provides comfort, motivation, and a safe space to share both successes and challenges.
  • Encouraging involvement in extracurricular activities and clubs, which positively impacts social wellness by expanding students’ social circles and interests.

Emotional Wellness Tips

To practice mindfulness and relaxation techniques for anxiety reduction:

  • Find a quiet space to sit or lie down comfortably. Close your eyes and focus on your breath, taking slow, deep breaths in and out.
  • Recognize emotional struggles and seek support from counselors or therapists.

Focusing on self-care, maintaining healthy habits, and seeking support when needed is crucial.

10 Ways to Practice Self-Care as a Parent

As a parent, consider these tips for practicing self-care:

  1. Let go of preconceived notions. Self-care doesn’t have to be lavish, sometimes, it’s as simple as taking a hot shower or calling a friend.
  2. Rediscovering a hobby. Revisit activities you enjoyed before having kids, even if it’s in smaller doses, or try something new.
  3. Move your body. Exercise releases endorphins and provides various health benefits. If you can’t get to the gym, try a quick walk or an at-home yoga class.
  4. Practice deep breathing. Deep breathing can help center you during stressful times, no matter where you are.
  5. Get a sitter. Whether you hire someone or accept help from a family member, take the time to get away for a bit.
  6. Lean on your community. You don’t have to do everything alone. Accept offers of help and don’t hesitate to ask when needed.
  7. Spend time with adults. While your kids are wonderful, make sure you have opportunities to discuss work, politics, or the latest trends, like new music.
  8. Develop a gratitude practice. Focusing on what you’re grateful for can shift your perspective and positively impact your mental health.
  9. Prioritize sleep. Being well-rested helps you be a better version of yourself and, consequently, a better parent.
  10. Seek professional help. If you need assistance, a therapist can help you prioritize your own well-being.

Now is the time to act! Begin implementing these wellness strategies in your family’s routine. Check out this blog on Parental Burnout for more information!

Written by: Megan Taylor, Ohio State University Extension, Family and Consumer Sciences/4-H Youth Development Educator, Union County, taylor.4411@osu.edu

Reviewed by: Amanda Bohlen, Ohio State University Extension, Family and Consumer Sciences Educator, Washington County, Bohlen.19@osu.edu

Back-to-School, Back-to-Saving!

Summer break is coming to an end, and parents, grandparents, guardians and children are all preparing for the kiddos’ return to school. Although a new school year stirs excitement, back-to-school spending can really add up, causing stressful financial situations. Is there a way to purchase all of your back-to-school items without breaking the bank? Stress less for school success by considering the following tips and tricks for your next school shopping trip.

A hand putting a coin into a piggy bank in front of a chalkboard and school supplies.

  1. Establish your monthly budget.

Consider your monthly income, as well as all of your monthly expenses, including housing, transportation, food, healthcare, and “other” items, such as clothing, personal care, recreation, life insurance, retirement savings, education, etc. Determine how much money you are willing to spend on school supplies for each child.

What items are needed? Consider clothes, shoes, school supplies, backpacks, lunch boxes, school meals, technology, and extracurricular activities.

  1. Take advantage of coupons, deals, and Back-to-School sales.

Ohio Sale’s Tax Holiday is currently running from August 1st through August 14th, 2025. Goods of any kind priced at $500 or less are exempt from tax during the holiday period.

  1. Check out stores carrying gently used items and thrifting for supplies such as:
  • Textbooks
  • Uniforms
  • Sports equipment
  • Technology
  1. Create a back-to-school nest egg that you can contribute funds to each month to sustain your back-to-school trips annually.

Even contributing $50.00/month will accumulate to $600.00 of back-to-school funds in one year!

  1. Practice financial literacy with your children heading back to school.

Create their back-to-school list as a team, involving your child in the conversation and decision-making process about needs versus wants, allowing them to write the list, reviewing the list together, etc. Have a conversation with your children about money as you shop, highlighting topics such as over-spending, bargain-hunting, price comparison, prioritizing spending, etc. Recap the shopping experience with your child at the end of the trip.

Equip both you and your child for success this school year by practicing financial literacy strategies during your back-to-school shopping adventure. Super savings, super smiles!

Written by: Caitlin Smith, Family and Consumer Sciences Educator, Ohio State University Extension, Guernsey County

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Helping Kids Transition Back to School After Breaks

Most children are returning back to school this week after at least a couple of weeks off. While the holiday season is a magical time for families, it can throw school routines into chaos. Here are some strategies to reset routines, manage screen time, and ease your family back into school.

Child drawing at school
  • Establish or reestablish a consistent bedtime. Have a calming bedtime routine with reading or soft music and turn off screens at least a half an hour before bed. If you aren’t sure what is a good bedtime for your child, check out this sleep chart from the National Sleep Foundation.
  • Revisit Morning Routines. After a break from school is a great time to make any changes for the morning routine that may have not been working before! Creating a visual checklist is a great way to prevent morning meltdowns. You can also be better prepared by making lunch and prepping outfits and bookbags the night before.
  • Reset Homework Habits. Make a quiet, distraction-free homework space for schoolwork. Make it a habit to review homework every evening! Set boundaries around screen time and make the rules known to everyone in the home.
  • Have Conversations to Prepare. Whether your child is excited to go back to school or not, they may be nervous for the change in routine. Ask questions and have conversations around getting back into routine and let your children know you are there for them. Try to build excitement by mentioning things they have enjoyed in school or what they can look forward to.

Transitioning back to school after a break can be a challenge for both kids and parents, but with a little preparation and a lot of patience, you can get through it together! By focusing on routines, emotional support, and open communication, you are setting your child up for a successful return to the classroom. Remember, it’s okay if everything doesn’t go perfectly right away! Let us know if you use any of these tips to help your transition back to school go a little smoother for everyone!

Written By: Erin Ruggiero, Extension Educator, Family and Consumer Sciences

Reviewed By: Holly Bandy, Extension Educator, Family and Consumer Sciences

https://www.cdc.gov/healthy-youth/communication-resources/back-to-school.html

https://childmind.org/article/back-to-school-tips-for-kids-who-are-struggling/

https://thensf.org/how-many-hours-of-sleep-do-you-really-need/