Beat the Back to School Blues with Psychotherapist Noel McDermott
The classic signs of anxiety in children are:
- Feeling of nervousness or being on edge e.g. sitting on the edge of your seat, nail biting
- Not being able to stop or control worrying, feeling like your head is spinning like a hamster on a wheel
- Worrying about too many different things at once
- Difficulties relaxing
- Being restless and unable to sit still, constant fidgeting
- Becoming easily annoyed or irritable
- Feelings of doom or as if something bad is going to happen
If there are any sudden, large changes in mood, appearance or behaviour around this time, your child maybe suffering from anxiety or back to school blues. This would 
manifest itself particularly around core issues such as eating, sleeping and mood presentation. If you see large or sudden changes in these types of issues then question what is happening. For example, if your child suddenly loses interest in watching their favourite TV shows then notice that and investigate. If they are withdrawn when usually outgoing, recognise this and ask questions. Depending on age you can ask your child directly or if they are slightly older and would shrug off the intrusion, ask teachers and friends about what is happening.
Tips on how to beat the blues
- Get outside – nature is brilliant at lifting mood and it doesn’t have to be the great outdoors, your local park is just as good! In fact, even noticing something simple outside like the tree at your local bus stop will elevate your mood!
- Challenge your thinking! Don’t give in to those low mood thoughts, tell them they are
temporary and will go away, that all feelings have an end by date and theirs is coming soon. Get involved in activities and events even though you might think they are useless and boring at the time; you will soon change your mind! - Exercise stay active and get the blood flowing. Getting active for 20 minutes a day regulates your mood, just add some brisk walking into your day, or encourage the children to walk up the stairs rather than taking the lift. If you’re on a bus, get off a stop early and walk the final distance
- Sleep eat and drink well. Children need good, sound sleep to ensure proper body and mind development. A nutritious diet plays an important role in a child’s physical and mental heal. Get the basics right and the rest will follow.
- Do nice things for other people, it will boost your mood. Kindness improves our mood and releases serotonin, the key hormone that stabilises our mood and creates feelings of well-being and happiness.
- Treat your kids – have a list of those things your children especially like and treat them when you think they deserve a lift! You also deserve treats – be kind to yourself.
Advice for parents
Talk to your children about the blues and asking for help if they feel low. Explain it’s normal and natural but that they don’t have to suffer alone. Monitor for signs they are struggling by watching out for mood, presentation or behaviour changes that last longer than a day or two. Increase family time and family events to be able to lift each other up and observe your kids at work and play. If you feel as a parent that your low moods now the children are back at school could be a sign of something deeper do consider looking for support to find the tools you may need to navigate family life.
