Happy Fall Y’all!!

Now that school is in full swing and kids are back into school time routines, I am sure as parents that your lives have taken a turn toward the hectic, crazy, survival of the fittest mode. Believe me, you are NOT alone. I, too, with three kids, have watched the days of summer leave too quickly and barely noticed that Fall snuck in and stole my time, lol.

I have some useful suggestions to help your children to make the most of their school year. Here goes…

BACKPACK SAFETY
• Choose a backpack with wide, padded shoulder straps and a padded back.
• Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 to 20 percent of your child’s body weight. Go through the pack with your child weekly, and remove unneeded items to keep it light.
• Remind your child to always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
• Adjust the pack so that the bottom sits at your child’s waist.
• If your school allows, consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, they may be difficult to roll in snow, and they may not fit in some lockers

EATING DURING THE SCHOOL DAY
• Studies show that children who eat a nutritious breakfast function better. They do better in school, and have better concentration and more energy. Some schools provide breakfast for children; if yours does not, make sure they eat a breakfast that contains some protein. Hunger can affect school performance.
• Most schools regularly send schedules of cafeteria menus home and/or have them posted on the school’s website. With this advance information, you can plan on packing lunch on the days when the main course is one your child prefers not to eat.
• Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child’s risk of obesity by 60%. Choose healthier options (such as water) or appropriately sized juice and low-fat dairy products to send in your child’s lunch box. Water is best though.
BEFORE AND AFTER SCHOOL CHILD CARE
• During early and middle childhood, children need supervision. A responsible adult should be available to get them ready and off to school in the morning and supervise them after school until you return home from work.
• If a family member will care for your child, communicate the need to follow consistent rules set by the parent regarding schedules, discipline and homework.
• If you choose an after-school program for your child, inquire about the training of the staff. There should be a high staff-to-child ratio, trained persons to address health issues and emergencies, and the rooms and the playground should be safe.
• After a healthy after school snack, kids should get straight to homework. After homework, there should be reading time in their schedule so that reading skills can be consistently improved. Inquire with your child’s teacher and choose books and reading that would match your child’s reading level.
• Most teachers will also give helpful suggestions for extra learning once reading is done. Some websites are great for early learners (ie. Starfall).

BULLYING
Bullying or cyberbullying is when one child picks on another child repeatedly. Bullying can be physical, verbal, or social. It can happen at school, on the playground, on the school bus, in the neighborhood, over the Internet, or through mobile devices like cell phones.

When Your Child Is Bullied
• Alert school officials to the problems and work with them on solutions. Handle it promptly. Your quick action and support of your child can make them feel safe and secure in a situation that is seeking to strip that away.
• Encourage a healthy dialogue between you and your child about how their school day and they will be more likely to share with you when something is not going well. Keep the dialogue going even after the bullying situation has subsided because bullying can have long lasting effects on mood, confidence, and self esteem.
• Make sure that you affirm your child’s beauty, intelligence, and any other attribute that you love about them. This affirmation can counteract the often long term effects of bullying and also helps your child to have a safe place (ie. Your home) where they feel good about themselves and receive the love and praise that they need during such a difficult time.
• Recognize the serious nature of bullying and acknowledge your child’s feelings about being bullied.
• Help your child learn how to respond by teaching your child how to:
1. Look the bully in the eye.
2. Stand tall and stay calm in a difficult situation.
3. Walk away.
• Teach your child how to say in a firm voice.
1. “I don’t like what you are doing.”
2. “Please do NOT talk to me like that.”
• Encourage your child to make friends with other children.
• Support outside activities that interest your child. Outside extracurricular activities boost confidence and can be a great distraction to stressful school situations.
• Monitor your child’s social media or texting interactions so you can identify problems before they get out of hand.

When Your Child Is the Bully
• Be sure your child knows that bullying is never OK.
• Set firm and consistent limits on your child’s aggressive behavior.
• Help your child learn empathy for other children by asking them to consider how the other child feels about the way your child treated them. Ask your child how they would feel if someone bullied them.
• Be a positive role model. Show children they can get what they want without teasing, threatening or hurting someone.
• Use effective, non-physical discipline, such as loss of privileges.
• Focus on praising your child when they behave in positive ways such as helping or being kind to other children as opposed to bullying them.
• Develop practical solutions with the school principal, teachers, school social workers or psychologists, and parents of the children your child has bullied.

DEVELOP A SLEEP ROUTINE
• Getting enough sleep is critical for a child to be successful in school. Children who do not get enough sleep have difficulty concentrating and learning as well as they can.
• Set a consistent bedtime for your child and stick with it every night. Having a bedtime routine that is consistent will help your child settle down and fall asleep. Components of a calming pre-bedtime routine may involve a bath/shower, reading with them, and tucking them in and saying good-night to them.
• Have your child turn off electronic devices well before bedtime. Ipads, cell phones, video games and even television can over stimulate the brain and can lead to difficulty falling asleep, staying asleep and increase nightmares and night terrors
• Try to have the home as quiet and calm as possible when younger children are trying to fall asleep.
• Insufficient sleep is associated with lower academic achievement in middle school, high school and college, as well as higher rates of absenteeism and tardiness. The optimal amount of sleep for most younger children is 10-12 hours per night and for adolescents (13-18 year of age) is in the range of 8-10 hours per night.

DEVELOPING GOOD HOMEWORK AND STUDY HABITS
• Create an environment that is conducive to doing homework starting at a young age. Children need a consistent work space in their bedroom or another part of the home that is quiet, without distractions, and promotes study.
• Sticker charts and positive feedback for sticking to an established routine can help your young student to be inspired to be consistent with their after school responsibilities.
• Schedule ample time for homework; build this time into choices about participation in after school activities.
• Establish a household rule that the TV and other electronic distractions stay off during homework time.
• Supervise computer and Internet use.
• By high school, it’s not uncommon for teachers to ask students to submit homework electronically and perform other tasks on a computer. If your child doesn’t have access to a computer or the internet at home, work with teachers and school administration to develop appropriate accommodations.
• Be available to answer questions and offer assistance, but never do a child’s homework for her.
• Take steps to help alleviate eye fatigue, neck fatigue and brain fatigue while studying. It may be helpful to close the books for a few minutes, stretch, and take a break periodically when it will not be too disruptive.
• If your child is struggling with a particular subject, speak with your child’s teacher for recommendations on how you or another person can help your child at home or at school. If you have concerns about the assignments your child is receiving, talk with their teacher.
• If your child is having difficulty focusing on or completing homework, discuss this with your child’s teacher, school counselor, or schedule an appointment with me.
• For general homework problems that cannot be worked out with the teacher, a tutor may be considered.
• Some children need extra help organizing their homework. Checklists, timers, and parental supervision can help overcome homework problems.
• Some children may need help remembering their assignments. Work with your child and their teacher to develop an appropriate way to keep track of their assignments – such as an assignment notebook.

Remember, consistent routines are ideal. Younger children respond to school routines as well as consistent after school routines.

Have a blessed school year and don’t forget your child’s annual flu shot!

Blessings
Robyn Cadet, MD