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Navigating Youth Mental Health During Back-to-School Season

Dr. Nicole Stelter has tips for teens and parents to ease the return to school.

This news story is also available in Spanish.

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As August rolls around, the back-to-school season brings a mix of excitement and anxiety for many children — and their parents. “Transitioning from summer break to the structured environment of school can be stressful, especially in the current climate where challenges to emotional well-being and mental health are more prominent than ever,” said Dr. Nicole Stelter, director of Behavioral Health at Blue Shield of California. She points to a recent announcement by the U.S. Surgeon General, highlighting the crucial role that social media plays in exacerbating youth anxiety and depression.

Here are some practical tips from Dr. Stelter that youth and parents can use to help alleviate stress as students get ready to head back to the classroom.

Encourage healthy social media boundaries

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Dr. Nicole Stelter, Blue Shield of California

Blue Shield’s recent BlueSky Back-To-School Survey found that, on average, Gen Z youth spend 5.6 hours on social media every day. “This statistic is definitely cause for concern,” said Dr. Stelter. “While there can be positives to social media, we want to encourage our kids to strike a balance between in-person and digital interaction.”

  • For students: Make a more concerted effort to engage in activities with schoolmates and family that don’t require your cell phone, such as outdoor adventures, game nights or community service. Take a break from your screens!
  • For parents: Be a positive role model by demonstrating healthy screen habits. Collaborate with your children to create a social media plan that outlines expectations and limits for device use. Designate specific areas of your home, such as the dinner table and family rooms, as tech-free zones.

Establish a routine early

One of the biggest sources of anxiety for teens is the change from the relaxed summer schedule to the structured school day. To ease this transition, Dr. Stelter suggests that you start establishing a routine a few days or weeks before school begins. “Gradually adjust bedtimes and wake-up times to align more closely with the school schedule,” she said. “This helps reset the body’s internal clock, reducing the shock of earlier mornings when school starts.”

  • For students: Begin to organize your study space, gather school supplies, and start reading or reviewing material for your upcoming classes. This kind of preparation can help you feel more in control and less anxious about the new school year.
  • For parents: Encourage and assist your children in establishing this “schedule reset” routine. Consistency is key, so try to maintain a predictable schedule, even on weekends.

Keep lines of communication open

The BlueSky Back-To-School Survey found that 78% of respondents have talked with others about their emotions and mental health in the past year, while more than seven in 10 say they have relied on one or more resources to help address a stressful situation. Dr. Stelter said, “Honest and non-reactive communication is crucial in managing stress and anxiety, while also helping to create supportive environments where teens feel comfortable discussing their feelings and concerns.”

  • For students: Don’t hesitate to talk to trusted adults or friends. Expressing your feelings can be incredibly relieving and can help you find solutions or new perspectives.
  • For parents: Foster an environment where your child feels safe to share their thoughts and feelings. Dr. Stelter said, “Listening actively and without immediate judgment or advice can oftentimes significantly alleviate anxiety.”

Encourage regular physical activity and movement

“Physical activity is not only beneficial for physical health but also for mental well-being,” said Dr. Stelter. “Exercise helps to release endorphins, among other important well-being impacts. Endorphins are natural mood-lifters and can help reduce stress and anxiety.”

  • For students: Find a physical activity you enjoy, whether it’s playing a sport, dancing or simply walking around the block. Aim for at least 30 minutes of moderate exercise, most days of the week.
  • For parents: Encourage your teens to stay active and consider joining them in physical activities. Walking the family dog is an example of a great way to infuse exercise into your day while also bonding with your children.

Resources

For more on our BlueSky Back-To-School Survey, click here.

For more on our BlueSky program, click here.

For other resources, click the links below: