Back to School
As summer break has come to end, children, college students, and parents are all trying to get back on schedule. From sleep schedules being altered, early mornings, and late study nights - things can get a bit overwhelming for everyone. Here are some tips and tools that can help you ease [back] into a consistent and anxiety lowered routine:
Plan Ahead
Schedules are important- calendars (of any form) that can be shared or seen by your household are effective
To-Do Lists
A cluttered mind can find calm through utilizing to-do lists. Don’t try to remember all of the tasks that need to get done because it can cause stress. Instead, write them down, prioritize them, and check them off as you complete them. This is especially helpful for families and individuals who struggle with Anxiety, ADD/ADHD, and Depression diagnosis. It brings a sense of accomplishment while checking off the tasks one by one.
Technology is your friend
Apple users can create shared calendars with their family members for everyone to be informed on what’s coming up in their day or even their week. You can also utilize the notes and reminders apps to create shared notes, add, to-do lists, that are being updated in real-time or that the whole family can see. Android users can utilize Google Calendars to keep everyone informed on day to day tasks
Chore Charts
Families who rotate chores throughout the week, a chore chart can help hold each other accountable while being used as a reminder of who’s turn it is to wash the dishes after dinner.
Preparing outfits the night before
Who doesn’t love to look their best on the first day of school or even randomly at work? Make it fun! Create a best dressed competition in the home or pick out each other’s outfits the day or even a few days in advance to bring some fun to the home. Add your accessories and even think of hair styles (if applicable) that would look great with your chosen fit!
Sleep is Essential
The Circadian Rhythm is our bodies natural sleep/wake cycle that impacts the way we function, eating habits, digestion, body temperature, and more (National Institute of Health (NIH)). To keep your sleep/wake cycle regulated, prepare your body for bed each night to stay on schedule. According to the CDC, there are recommendations for sleep by age: On average, School age children should be getting 9-12 hours of sleep, teenagers should get 8-10 hours of sleep, and adults 18+ should be getting 7 or more hours of sleep at night (Centers for Disease Control and Prevention).
Here are some tips and tricks that can help you prepare for bed:
Create a playlist: Instead of needing the television for background noise, create a sleep playlist or download one from Apple Music or Spotify. White noise, rain sounds, and even silence have been helpful to those who need some sounds to rest well.
Read a Book: Put your phone down, turn your tv off, and pick up a book to: read, journal, and/or meditate for at least 30 minutes - 60 minutes before bed. Blue light is considered to be the most [negatively] impactful on sleeping patterns; it disrupts the melatonin production and makes it harder for us to rest and stay asleep (NIH).
Calming Scents: Grab an essential oil diffuser and place lavender and/or chamomile oils inside for a soothing and relaxing experience
Relax and Unwind: Long baths/showers can be relaxing and soothing while “washing” away the stress of the day. Make it fun: grab your favorite relaxing scents, body scrubs, bath/shower bombs, and lotions and be present in the moment.
Consistency is key: It takes 21 days to develop a good habit. Create your personalized day to day routine and try and stick with it for at least 3 weeks. Make adjustments when necessary, to get back on track as you head back to school! We’re wishing you a successful school year over at SoLuna Mental Wellness.