{"id":300507,"date":"2026-01-07T13:49:06","date_gmt":"2026-01-07T11:49:06","guid":{"rendered":"https:\/\/novanews.co.za\/tygerburger\/?p=300507"},"modified":"2026-01-07T14:00:00","modified_gmt":"2026-01-07T12:00:00","slug":"back-to-school-bluesstrategies-to-help-your-child-overcome-school-anxiety","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/tygerburger\/back-to-school-bluesstrategies-to-help-your-child-overcome-school-anxiety\/","title":{"rendered":"Back-to-school blues\r\nStrategies to help your child overcome school anxiety"},"content":{"rendered":"\n<p>As the new school year approaches many children experience a mix of excitement and anxiety about returning to the classroom. \n<\/p>\n\n\n\n<p>Whether it&#8217;s starting a new grade, changing schools or simply adjusting after the holidays, back-to-school anxiety is more common than many parents realise.\n<\/p>\n\n\n\n<p>TygerBurger received some valuable insights into recognising and addressing this challenge. \n<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-children-often-express-their-anxiety-indirectly-according-to-irainbow-recognising-these-subtle-signs-is-the-first-step-in-providing-appropriate-support\">&#8220;Children often express their anxiety indirectly,&#8221; according to iRainbow. &#8220;Recognising these subtle signs is the first step in providing appropriate support.&#8221;<\/h3>\n<\/blockquote>\n\n\n\n<p>Educational psychologist Charlene Wessels of The Practice and educational support platform iRainbow offered complementary strategies parents can implement to support their children through this transition.\n<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-expressing-anxiety\">Expressing anxiety\n<\/h3>\n\n\n\n<p>According to the iRainbow guide published in January 2025 children may not always verbalise their anxiety but instead express it through behavioural and physical signs. Parents should watch out for:\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Physical symptoms such as unexplained stomach aches or headaches.<\/li>\n\n\n\n<li>Changes in sleep patterns and increased fatigue.<\/li>\n\n\n\n<li>Irritability over seemingly minor issues.<\/li>\n\n\n\n<li>Social withdrawal from friends and family activities.<\/li>\n\n\n\n<li>Academic decline in previously strong learners.<\/li>\n\n\n\n<li>Excessive worry about school-related situations.<\/li>\n\n\n\n<li>Avoidance behaviours such as refusing to discuss school.<\/li>\n<\/ul>\n\n\n\n<p>&#8220;Children often express their anxiety indirectly,&#8221; according to iRainbow. &#8220;Recognising these subtle signs is the first step in providing appropriate support.&#8221;\n<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ten-evidence-based-strategies\">Ten evidence-based strategies\n<\/h3>\n\n\n\n<p>Wessels outlines 10 practical strategies that parents can implement to help their children navigate school anxiety:\n<\/p>\n\n\n\n<p>1. Normalise their feelings\n<\/p>\n\n\n\n<p>Reassure children that feeling nervous about school is completely normal. Use empathetic language like &#8220;Lots of children feel this way&#8221; to reduce shame and create a sense of safety.\n<\/p>\n\n\n\n<p>2. Rebuild predictability\n<\/p>\n\n\n\n<p>Start establishing school routines one to two weeks before term begins. This includes setting appropriate bedtimes, wake-up times and creating visual checklists for morning tasks.\n<\/p>\n\n\n\n<p>3. Use gradual exposure\n<\/p>\n\n\n\n<p>Instead of avoiding anxiety triggers, gradually expose children to school-related situations in small steps. This may include driving past the school, visiting the playground or walking through the school gates briefly.\n<\/p>\n\n\n\n<p>4. Validate first, problem-solve second\n<\/p>\n\n\n\n<p>Children need to feel heard before they can approach problems calmly. Try phrases such as &#8220;I can see this feels big for you. Let&#8217;s figure out one small thing we can do together.&#8221;\n<\/p>\n\n\n\n<p>5. Teach body-based coping skills\n<\/p>\n\n\n\n<p>Practise calming techniques that children can use during stressful moments at school, such as balloon breathing, hand-tracing breathing or grounding techniques.\n<\/p>\n\n\n\n<p>6. Rehearse challenging scenarios\n<\/p>\n\n\n\n<p>Role-play situations that may cause anxiety, such as getting lost, sitting alone or feeling nervous in class. This helps children feel equipped to handle these situations.\n<\/p>\n\n\n\n<p>7. Focus on strengths\n<\/p>\n\n\n\n<p>To build confidence remind children of previous times they had overcome similar worries and succeeded.\n<\/p>\n\n\n\n<p>8. Create a connection ritual\n<\/p>\n\n\n\n<p>Develop a simple, predictable goodbye routine to ease separation anxiety, such as a special handshake or a comforting phrase like &#8220;You&#8217;ve got this. I&#8217;ll see you at 2.&#8221;\n<\/p>\n\n\n\n<p>9. Model calm behaviour\n<\/p>\n\n\n\n<p>Children mirror their parents&#8217; emotional states. Demonstrating calmness and confidence signals that the situation is safe and manageable.\n<\/p>\n\n\n\n<p>10. Celebrate small wins\n<\/p>\n\n\n\n<p>Acknowledge incremental progress to strengthen resilience. Praise effort and courage, even in small steps.\n<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-relaxation-techniques\">Relaxation techniques<\/h3>\n\n\n\n<p>The iRainbow guide provides specific relaxation exercises that parents can teach their children:\n<\/p>\n\n\n\n<p>Deep breathing exercises: \n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Five-finger breathing: Trace one hand with the other, inhaling when moving up a finger and exhaling when moving down.<\/li>\n\n\n\n<li>Lion&#8217;s breath: Inhale deeply, then exhale forcefully with a loud &#8220;ha&#8221; sound while sticking out the tongue.<\/li>\n\n\n\n<li>Balloon breathing: Imagine inflating a balloon while breathing deeply.<\/li>\n\n\n\n<li>Guided visualisation\n<\/li>\n\n\n\n<li>Encourage children to imagine calming scenes like beaches or peaceful parks.<\/li>\n\n\n\n<li>Try colour breathing: assign calming colours (like blue) to inhale and stressful colours (like grey) to exhale.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-creative-outlets\">Creative outlets\n<\/h3>\n\n\n\n<p>Art-therapy activities and colouring books can provide therapeutic benefits for children of all ages. \n<\/p>\n\n\n\n<p>Both experts emphasise that while these strategies are effective for most children, some situations require professional intervention. \n<\/p>\n\n\n\n<p>Consider seeking help from a school counsellor or mental health professional if you notice:\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prolonged anxiety affecting multiple areas of life.<\/li>\n\n\n\n<li>Physical symptoms without clear medical explanation.<\/li>\n\n\n\n<li>Frequent crying or emotional distress.<\/li>\n\n\n\n<li>Risky behaviours such as self-harm or complete social isolation.<\/li>\n\n\n\n<li>Family history of anxiety disorders.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-progress-happens-gradually-and-praising-effort-strengthens-resilience-remember-your-calm-confident-approach-will-help-signal-to-your-child-that-they-can-handle-this-transition-successfully\">&#8220;Progress happens gradually and praising effort strengthens resilience\u2026 Remember, your calm, confident approach will help signal to your child that they can handle this transition successfully.&#8221;<\/h3>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-consistent-support\">Consistent support<\/h3>\n\n\n\n<p>The key to supporting children through back-to-school anxiety lies in early preparation and consistent support. \n<\/p>\n\n\n\n<p>Charlene Wessels said: &#8220;Progress happens gradually and praising effort strengthens resilience&#8230; Remember, your calm, confident approach will help signal to your child that they can handle this transition successfully.&#8221;\n<\/p>\n\n\n\n<p>For additional support, parents can reach out to their school&#8217;s guidance counsellor or contact educational support services. \n<\/p>\n\n\n\n<p>The iRainbow platform offers resources for children in grades 1 through 12, and parents can find more information through their website <a href=\"http:\/\/www.irainbow.co.za\"><strong>www.irainbow.co.za<\/strong><\/a>.<\/p>\n\n\n\n<p>&#8220;Remember, with the right support and strategies children cannot only overcome their back-to-school anxiety, but also develop valuable coping skills that will serve them throughout their educational journey and beyond.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Expert strategies help parents tackle children&#8217;s back-to-school anxiety with ten evidence-based approaches and relaxation 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