The nervous system, specifically the autonomic nervous system, plays a crucial role in how we handle stress. It consists of two main parts: the sympathetic nervous system (responsible for the "fight or flight" response) and the parasympathetic nervous system (which promotes relaxation and recovery). Balancing these two systems is essential for emotional and physical well-being, particularly during stressful transitions like going back to school.
For children, a dysregulated nervous system can manifest as anxiety, difficulty concentrating, sleep disturbances, and behavioral challenges. For parents, the added stress of managing their child’s needs, alongside their own, can make this time of year overwhelming.
Step 1: Gradually Reintroduce Routines
One of the best ways to ease the nervous system into the school year is to gradually reintroduce routines. This includes resetting sleep schedules, meal times, and daily activities.
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Reset Sleep Schedules: Start adjusting bedtimes and wake-up times at least two weeks before school begins.
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Morning Routines: Establish a consistent morning routine that includes time for a healthy breakfast. We have a laminated checklist of my son’s “jobs” in his bathroom that consists of things like making his bed and going potty (where my 5 year old moms at😜). Getting these “jobs” done independently helps him start his day off with a sense of purpose and accomplishment and frees up my time explaining expectations each morning!
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Homework and Study Time: Create a designated, distraction-free space for homework and studying. Ensure this area is well-organized and stocked with all necessary supplies to reduce stress and encourage focus.
Step 2: Prioritize Physical Activity
Physical activity is a powerful tool for regulating the nervous system. Exercise helps reduce stress hormones, improves mood, and enhances focus, making it an essential part of any back-to-school plan.
You all know I cannot shut up about how much jiu jitsu has helped both me and my son improve our mental game and discipline. We have also grown fond of kids yoga or exercise videos on YouTube.
(Check out my one stripe on my belt, things are getting pretty serious 💪)
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Morning Exercise: Dr. Gina swears by this! This could look like a simple walk, a bike ride, or some stretches. You all know I cannot shut up about how much jiu jitsu has helped both me and my son improve our mental game and discipline. We have also grown fond of kid's yoga or exercise videos on YouTube.
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Brain Breaks: Throughout the day, encourage short "brain breaks" involving physical activity. Activities like jumping jacks, stretches, or even a quick dance session can help reset the nervous system and improve concentration.
Step 3: Nourish the Nervous System with a Balanced Diet
A nutritious diet is vital for maintaining a healthy nervous system. The foods we eat directly impact our brain function and overall stress levels.
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Balanced Meals: Ensure your family’s meals include a good balance of proteins, healthy fats, and complex carbohydrates. Macros are important at every age!
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Hydration: Set a water goal for each member of your family, be competitive about it!
Step 4: Encourage Open Communication and Emotional Support
Transitions can be emotionally challenging for both children and parents. I can guarantee within the first back-to-school week I will use the phrase “Mommy is having a lot of big feelings right now” and I need to be prepared to help my son work through his as well.
Step 5: Regular Nervous System Check-Ins
Well visits are top of mind to most right now; in our house this includes a nervous system check in! If you are a wellness patient you most likely just had a scan withing the last month or so, having a scan on your child to understand how well their nervous system is adapting, communicating, and organizing input is such a helpful tool.
My son recently started playing with his ears again, a tic that previously correlated with stress and tension in his nervous system. After completing a restorative plan, he stopped this behavior. Regular nervous system check-ins provide trackable metrics and help us identify when our bodies need extra support, allowing us to address issues early.
Right now, his nervous system needs more TLC (adjustments!) to process anxiety about starting school, preventing it from escalating into issues like sleep or immune challenges. It's like stopping a domino effect before it starts!
I'm not saying we or our children shouldn’t feel anxiety or stress—it’s important we do and these feelings show our nervous system is active. My point is to ensure our bodies process stress healthily, preventing our nervous system from getting stuck and leading to bigger issues.
Step 5: Regular Nervous System Check-Ins
By gradually easing back into routines, prioritizing physical activity, nourishing the body with healthy foods, and providing emotional support, you can help your child—and yourself—transition smoothly into the new school year. Remember, maintaining a balanced nervous system is key to handling stress effectively, ensuring a happy, healthy, and successful start to the school year.
Here’s to a successful back-to-school season!