The Four Basics

by Melissa Sulhoff
Summer Break is over, and another school year begins! As parents, we know it can be a busy time of year trying to fit in all of the back-to-school events, sports, and extracurricular activities. Not to mention getting back to a regular bedtime and routine…with the sun still blazing at bedtime!

While this is a major adjustment for adults, it’s definitely a big adjustment for our kids. To them, it feels like their fun and free time comes to a screeching halt. As adults, we make jokes about ‘back-to-school’ or needing more sleep - but our kids may not be able to verbalize why they feel out of sorts or overwhelmed.

Can you imagine what it would be like if you had to go to a new job with a new boss and a different mix of coworkers each August, with the job getting more difficult each year? Try to keep this in mind as your family adjusts to the back-to-school schedule.

Let’s all take a minute and zoom out to the 3,000-foot view of your household and evaluate what I call “The Basics” for kids: Sleep, Nutrition, Physical Activity, and Fun.

Sleep

Getting enough sleep is crucial for our physical and emotional health. Teenagers need at least nine hours of sleep each night to support their brain development and rapidly growing bodies. Not having enough sleep can contribute to low mood, anxiety, relational conflict, and many other difficulties.

Prioritizing sleep and explaining to our children how it can affect our daily functioning will help them build this healthy skill into their life at an early age. Teaching and also modeling a good bedtime routine can also lead to healthier sleep habits for the whole family. One suggestion to try is dimming the lights in the evening and playing relaxing music as your children go through their bedtime routine.

Nutrition

My amazing sister-in-law introduced me to the term “HHT” when our kids were toddlers. It’s parent code for “hot, hungry, tired” –very important to be on the lookout for this time of year! We all can remember a moment when our kids went into full meltdown mode due to being hot, hungry, tired, or all three at once. The only thing that changes about this as our children become tweens and teens is what the meltdown looks like. Most of the time, children do not even realize that “hot, hungry, tired” is the cause of their strong emotion, and parents can help them make the connection.

Many studies have shown that nutrition and mood can be closely related. Consistent healthy nutrition provides fuel needed for children to get through their day and concentrate in school. I know this can be especially hard though, in this busy season. Prepping meals ahead of time can be very helpful. Grilling food in batches on the weekends is a way my family makes it through the week. Also, as a wise friend once told me, “The crock pot is your friend.” If your kids are old enough, involve them in the food prep. My kids like to help grate cheese and prep produce. So, if you can make a little time to plan ahead, you might be able to stay out of the fast-food drive-thru lines - at least on most days. However, be sure to cut yourself some slack! I may be right there next to you in line at RaceTrac buying a hotdog in between school and tumbling class.

Physical Activity

With the proper sleep and nutrition, kids have a lot of energy to burn. Let’s make sure they have opportunities to burn that energy. If you are like me, I am sure you have said more than 10 times this summer, “Get off that game/tv and get outside!” Be sure to teach your children the importance of physical activity and how it not only strengthens our bodies but also improves our mood. Physical activity relieves stress and produces serotonin, which is why we all feel a mood boost once we have done something active

As we know, sports and extracurricular activities are great ways for our children to get good physical exercise. If team sports are not your family’s preference, simply encourage your kids to get outside. Encourage them to ride their bikes - maybe you can go with them. They might enjoy a game of capture the flag or kickball with neighbors. Two of our family favorites are playing basketball in the driveway and taking a family hike at Sawnee Mountain.

Fun

Last, but definitely not least, of “The Basics” -- fun. Kids learn through play and connecting with friends. Teens relieve stress by having time to themselves and by connecting with friends. Often, with busy schedules and multiple activities, your children haven’t had enough down time. Encourage them to make time to hang out with friends who they are comfortable enough with to just be themselves. Kids and adolescents need time to just be kids, be goofy…and laugh. Maybe it’s time for a family movie night or an ice cream spree. The Dairy Queen Blizzard of the Month is Drumstick Double Fudge, just FYI.

So, now are you ready? We can do this!

Melissa Sulhoff is a Certified School Counselor, LPC, and serves as PreK3-8th Grade School Counselor at Pinecrest Academy.  Melissa can be reached at msulhoff@pinecrestacademy.org