Back to School Basics for Parents
- by Mackenzie Boothe, LPC
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in Family
Back to school time is here! Pencils are sharpened, lunches are packed, and we are all struggling to get back into a regular routine. I for one was so excited to see Trapper Keepers were a thing again this year. That brought back some memories of my first one, a hand-me-down from an older brother with a T-Rex on the front. Ahh, childhood.
As adults, we tend to focus on our kids and their needs more than our own sometimes. We take them religiously to the barber every few weeks, but trim our own bangs. We make sure they are eating their veggies, but our own diet is based on what they will begrudgingly eat at the dinner table. Our free time is spent carting them around the greater Huntsville area for band, sports, and dance lessons. Our kids are often the most important things in our lives, but that doesn’t have to be at the expense of our own health and wellness.
The beginning of a new school year has always felt like a fresh start to me, even more so than January 1st. Routine is good, and it’s not just for the kids. We thrive when we are taking care of ourselves, and we are better parents when we are practicing self-care. But who has time for that? Below are some suggestions to get back to basics in your life. When we are busy, we often feel like we don’t have time for one more thing, but even small tweaks in our lifestyle can pay off big.
Here are some suggestions:
- Sleep. I was listening to a podcast recently, and a mental health professional was asked what one thing is most important to focus on for good mental health. His answer? You guessed it, sleep. What’s getting in the way of a good night’s sleep? There are lots of possibilities. Technology, poor sleep hygiene, extra weight, and waking children are some major culprits. About a third of people with sleep difficulties are struggling with mental health disorders, such as anxiety, depression and PTSD symptoms (www.startsleeping.org).
How can I focus on better sleep?
Practice good sleep hygiene. Promote good sleep by turning off the TV earlier, not being on your phone close to sleep time, and by following a bedtime routine. Avoid watching intense shows or movies, as your brain will still be digesting them and incorporating them into weird or vivid dreams. Set a bedtime and stick to it. Doctors suggest that adults get at least seven hours of sleep, but most of us are not getting anywhere near that amount. If a mental health issue is causing sleep issues, give us a call, and we can discuss a plan with you.
Small tweaks to try:
-Download a free app for guided meditations to promote relaxation at night.
-Cut off bedtime snacks and caffeine at a time that allows your body to relax.
-Take a bath with Epsom salts to increase magnesium, which promotes sleep.
- The way we eat. I for one am embarrassed to admit how many meals get eaten in our car when our family is busy with activities. A poor diet affects our mood, our sleep, and our energy.
How can we focus on a better diet?
Fad diets may help us lose weight, but our desire to stick to them usually fizzles out. Even small changes can promote better overall health.
Small tweaks to try:
-Take a multivitamin to get all those needed vitamins and nutrients.
-Chop up fruits and veggies ahead of time and have them on hand for a healthy snack.
-Look at the calendar and map out when you will be able to eat at home and make sure you have ingredients on hand. If time is an issue, try ordering groceries online or having them delivered so you always have healthy options around.
- Move! The way we eat, how well we sleep, and our level of activity are all interrelated. It’s a chicken-or-the-egg scenario. If I am sleeping well and have food that fuels my body, I have more energy for activity. Those who get moving regularly have a life expectancy of 4 years longer than people who do not get regular activity. Working out relieves stress, helps us focus better, improves memory, lowers blood pressure, improves mood, and many other benefits. We all know that moving is good for us, but it can be hard to make it a priority.
Small tweaks to try:
-Is working out boring? Try listening to a podcast or audio book to make the time go by faster.
-Do it with a partner. Meet up with a friend and gab or go on a walk with your partner to catch up or vent about the day.
-Find an activity that is fun for you, such as an adult volleyball league, Zumba, or hiking on one of Huntsville’s beautiful trails. Having fun makes the time fly by!
- Make time for you. Yes, your kids are important. Your job is important. Whatever else is on your plate is important. You know what else is important? Finding joy in something you love. Having an activity to look forward to can help us stay positive and boost mood.
Small tweaks to try:
-Schedule a night out with friends.
-Schedule a date night with your partner.
-Take a minute to be mindful of a sunset, journal, or pet your dog.
A new school year is a chance to refocus and get organized on the things that play a role in your overall health. As you get settled back into a routine that works for you and your family, The Balanced Life wishes you health and wellness this school year. If you would like assistance with your mental health goals, give us a call at 256-258-7777, or by emailing info@thebalancedlifellc.com.
