Three ways to ease student anxiety as the new school year begins in the U.S.

Summer is about to end and with it the holidays.

After a long break, children usually feel comfortable, being at home, doing things they like, and that, according to experts, can lead to anxious-avoidant behavior once they know that school is about to start and that they will have to follow a strict routine.

Although anxiety in children is not always easy to spot, experts say symptoms can range from very subtle changes in body language to challenging behaviors such as anger and violence. However, avoidance behavior is a hallmark of anxious children.

Statistics show that last year at least 87 percent of parents of children under 18 reported that the back-to-school season causes them stress and anxiety, and more than half called it the most stressful time of the year.

How to help children cope with back-to-school anxiety?

As students prepare to welcome their children back to the new school year, experts reveal three important things they should keep in mind.

“It’s incredibly important to prepare our children to return to the classroom and also manage the additional stress and anxiety that can come with returning to routine,” Dr. Jennifer Katzenstein, director of Psychology, Neuropsychology and Social Work at Johns Hopkins All Children’s Hospital, told the New York Post.

According to Dr. Jennifer, parents should reach out to their child’s teacher to help navigate the journey from drop-off to classroom if they have any red flags. These include behavioral issues such as getting irritated easily, nervousness, and constant worry about new classrooms and new students.

Three important reminders for parents to combat anxiety

Designing a sleep schedule

Children need to get enough sleep on time and have deep, uninterrupted sleep for their overall health and development. According to the American Academy of Sleep Medicine, children ages 3 to 5 should get 10 to 13 hours of sleep per night; children ages 6 to 12 should get nine to 12 hours; and teens should get at least eight to 10 hours of sleep.

Dr. Jennifer recommends that parents start a new sleep schedule at least two weeks before school starts, gradually moving bedtime and morning alarm times forward in 15-minute increments.

Monitor phone and computer usage

Most of the time during the holidays, children spend hours and hours glued to their phones, tablets or even televisions watching movies and playing games. By the time the holidays are over, they become so accustomed to spending time in front of the screen that most children fail to overcome the addiction.

According to studies, spending more time in front of a screen is associated with cognitive decline in children’s brain and behavior, leading them to be stressed, anxious, and even angrier. “We need to reduce that time to no more than two hours per day,” says Dr. Jennifer.

For children ages 5 to 17, the American Academy of Pediatrics recommends no more than two hours of screen time per day, not including homework.

Establish routines

Since school is all about discipline, parents should establish a proper routine at least 5 or 6 days before school reopens. According to Dr. Jennifer, children of all ages find routines comforting, so try to maintain regular daily routines.