It's that time of the year again—when backpacks replace beach bags, alarm clocks resume their relentless ringing, and the smell of freshly sharpened pencils fills the air. Yes, the back-to-school season is upon us, and if you're feeling the stress creeping in, you're not alone. Transitioning from the lazy days of summer to the structured routine of school can be as awkward as navigating your high school dance. But fear not! We've got you covered with expert tips and tricks to make this shift smoother than your morning latte. 

From managing your time effectively to fueling your body with the right nutrients, we've distilled the wisdom of health experts to help you sail through this season. Ready to turn "back-to-school blues" into "back-to-school boom"? Let's get straight to it!

Establish a Routine

Establishing a routine is one of the most powerful steps you can take to manage stress during the back-to-school transition. A consistent schedule brings structure to your day, helping you and your family know what to expect and when. This not only reduces anxiety but also promotes productivity and well-being. 

One effective strategy is to create a daily agenda. Consider the key elements that should be included: 

• Morning activities: Start the day with a healthy breakfast and some light exercise.

• Homework time: Allocate a specific period for studying and completing assignments.

• Bedtime routines: Set a fixed time for winding down to ensure everyone gets enough rest.

Mindful Eating

As you gear up for the back-to-school transition, it's important not just to focus on what you eat, but how you eat. Mindful eating is a practice that encourages you to slow down and pay full attention to the experience of eating and drinking. This can be a powerful tool in managing stress. 

Start by creating a calm eating environment. Turn off your phone or any distractions, and allow yourself to fully engage with your food. Notice the colours, textures, and smells. Take small bites and chew your food thoroughly. Not only does this aid digestion, but it also promotes a sense of satisfaction and fullness, helping you avoid overeating. 

Another key aspect of mindful eating is listening to your body's hunger and fullness cues. Before reaching for that snack, ask yourself, "Am I really hungry, or am I just stressed or bored?" This simple act of self-inquiry can make a significant difference in your eating habits. 

Take a Magnesium Supplement

Starting the school year can be an incredibly stressful time, both mentally and physically. One of the easiest and most effective ways to support your body through this transition is by incorporating a magnesium supplement into your daily routine. Magnesium is an essential mineral that plays a critical role in many of your bodily functions, including energy production, muscle function, and nervous system regulation. 

Here are some of the key benefits of taking magnesium supplements: 

• Reduces Stress and Anxiety: Magnesium has been shown to help calm the nervous system and lower levels of stress hormones.

• Improves Sleep Quality: Adequate magnesium levels can help you fall asleep faster and enjoy deeper, more restful sleep.

• Supports Muscle and Nerve Function: Magnesium helps maintain normal muscle function and supports nerve function, which is crucial during physically demanding times.

• Boosts Energy Levels: Magnesium is involved in the production of ATP, the energy currency of our cells, helping to keep your energy levels stable throughout the day.

Magnesium is also called "the mighty mineral" because the cells in our body depends on magnesium in regulating day-to-day metabolic reactions to help in the process of cell division and protein synthesis, to facilitate proper muscle and nerve function, and in maintenance of normal bones and teeth. Claims substantiated by EFSA (European Food Safety Authority).

Exercise Regularly

Exercise regularly to keep stress levels in check. Incorporating physical activity into your daily routine is a powerful way to manage stress. Even just 20-30 minutes of moderate exercise can have amazing benefits for both your body and mind. When you exercise, your body releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. 

Consider these tips to help you stay active: 

• Find an activity you enjoy. Whether it’s running, cycling, dancing, or yoga, finding exercise that you love can make it easier to stick with it.

• Set realistic goals. Start small and gradually increase the intensity and duration of your workouts.

• Make it social. Working out with friends or joining a group fitness class can provide motivation and make exercise more fun.

• Make it part of your routine. Schedule your workouts at a convenient time each day, just like any important appointment.

Try Ashwagandha

If you're looking to support your back-to-school wellness routine further, you might want to consider trying ashwagandha. This ancient herb, used for centuries in Ayurvedic medicine, has been shown to help the body adapt to stress, promoting a sense of calm and focus. Including ashwagandha in your daily routine can potentially enhance your ability to manage stress, which is especially beneficial during hectic periods like the start of a new school year. Available in various forms such as capsules, powders, or teas, ashwagandha is easy to incorporate into your existing wellness regimen. Not only can it help in stress reduction, but it may also improve your overall mood and cognitive function, making it a valuable addition to your daily health practices.

Stay Connected

Another crucial aspect of managing stress during the back-to-school transition is staying connected. As a parent, maintaining open lines of communication with your child can make a world of difference. Regular conversations about their day, experiences, and feelings help them feel supported and understood, alleviating anxiety and fostering a sense of security. 

Set aside dedicated time: Whether it's during dinner, a walk, or bedtime, having a consistent time to talk each day can strengthen your bond and provide a valuable platform for your child to express themselves. This routine helps them anticipate and rely on your support. 

Active listening: Pay full attention to your child when they are speaking. Show empathy and validate their feelings without immediately jumping to solutions. Sometimes, just being heard can significantly diminish their stress. 

Get involved: Participate in school activities and events whenever possible. Being part of your child's academic life gives you greater insight into their world and shows them that you are invested in their experiences and well-being. 

Remember, the goal is to create an environment of support and understanding. By staying connected, you not only help your child manage stress but also build a stronger, more resilient relationship that can navigate the challenges of the school year together.

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.