With the start of the school year just around the corner, families and educational centers face a period of changes that can generate nerves, expenses and doubtsExperts in pedagogy, pediatrics, psychology, consumerism and safety have put clear guidelines on the table for plan the week and that the return to the classrooms is experienced with more calm and order.
The focus is on several fronts: routines and rest, nutrition and physical activity, responsible use of technology, emotional management, coexistence, safety when traveling, and more conscious purchasing of materials. With good planning, going back to school can be more bearable and healthier for all.
Routines and sleep: a smooth landing
To avoid sudden changes, professionals recommend starting to adjust schedules a few days before class, moving bedtime and waking up earlier. 10-15 minute stretchesMost children need between two and four weeks to adapt to a routine, so it's a good idea not to leave planning until the last minute and plan a couple of mornings of practice with an alarm clock and real-time timings.
During this period, it helps to prepare a visual plan with hours of sleep, meals, study, and leisure time, and to keep a brief and calm farewell at the school entrance. crying the first few days This may be normal, especially in children; conveying calm and confidence often makes the process easier.
Specialists insist on protecting nighttime rest: at school age it is advisable to ensure about nine hours, avoiding screens in the hour before bed and prioritizing relaxing rituals (reading, bathing, dim lighting). Sufficient sleep is evident in the performance and concentration since the first day.
The use of technology must be accompanied and with clear limits: screens do not replace reading, outdoor play, or family timeIt's best to postpone them until after homework, avoid using them during meals, and remove them before bedtime so as not to interfere with rest.
Food that sustains learning
After the summer, it's a good idea to return to a balanced and varied diet, prioritizing fruits, vegetables, legumes, whole grains, dairy products or alternatives, and water as your beverage of choice. Plan menus, involve the little ones, and avoid the ultra-processed foods and pastries helps stabilize energy and mood.
Breakfast and mid-morning snacks make all the difference. A combination of protein and fiber (e.g., eggs, oatmeal, natural yogurt, crushed nuts, whole wheat bread, and whole fruit) provides sustained energy for learning and moving vigorously throughout the day.
Movement, backpack and physical health
Daily physical activity is an ally of physical and emotional well-being. team sports they contribute cooperation and socializationBut if they're not exciting, walking, cycling on safe routes, or climbing stairs also help. The important thing is to incorporate movement regularly.
Regarding the backpack, it is advisable to choose backpacks with or without wheels and one of two wide handles, adjusted to the child's size and weighing no more than 10-15% of their body weight. Spreading out the contents, using lockers if available, and organizing books by day will prevent overload and back pain.
The start of the school year brings more exposure to colds and other mild illnesses. Without being alarmed, simple gestures can help. prevent colds at home: hand washing frequently, covering your cough with your elbow, ventilating, and staying home if you have a fever or significant illness. The goal is to protect the entire school community.
Emotional well-being and coexistence
In September and October, consultations for anxiety, discouragement, or somatizations (stomach ache or headache without an organic cause) may increase. Signs such as irritability, lack of concentration, withdrawal symptoms, or changes in appetite and sleep warrant attention. If the discomfort persists for more than four weeks, it is advisable to consult a professional or review resources on children's fear.
Accompanying is not overprotecting: listening, validating what they feel and at the same time encouraging autonomy and responsibilities age-appropriate behavior strengthens resilience. Adults' attitudes are contagious; calm, hopeful speech reduces anxiety and promotes adaptation and contributes to create a home full of harmony.
Reconnecting with the group helps. It's a good idea to organize a reunion with classmates before the first day, and to practice social situations at home with them. role plays (asking for help, introducing yourself, resolving a conflict) and working on assertiveness with simple phrases like "I'd rather not." If bullying or cyberbullying occurs, the priority is to ask for help and activate the center's protocols.
Spending, saving and responsible consumption
Equipping the backpack can take on average between 400 and 420 euros per student, with variations depending on the stage and type of center. Books and uniforms account for a large portion of the expenditure, often around 190 euros for textbooks and around 220 euros for clothing, with differences depending on the community and business.
Interest in second-hand goods is growing: families are choosing them for savings and sustainabilityThe most sought-after items tend to be textbooks, electronic materials (tablets and calculators), uniforms, and backpacks, with average savings of around 60 euros per child if you compare and plan carefully.
Among the tips to spend less without losing quality: take inventory of what you already have at home, re-use pencil cases, backpacks and gowns in good condition, make purchases in advance to take advantage of offers, avoid going with the children to get materials (less brand-name whims), share or exchange with other families, sign up for free book programs and compare prices before acquiring technology.
Healthcare and educational settings promote responsible consumption, which relieves pressure at home and, in turn, protects the planet. Furthermore, school nurse You can support with talks on material safety, emotional management, and healthy habits, detecting signs of anxiety or adaptation difficulties to intervene in a timely manner.
Safety on the go and on the internet
If you are walking or cycling, it is advisable to reinforce road safety education: cross at marked crossings with green lights, look both ways, use helmet and reflective elements and practice the route before the first day, identifying any potential conflict areas. If they're traveling alone, they should be able to ask for help, say "no" to strangers, and find a safe place.
By car, avoid the double row and stops in unauthorized areas. Always use approved restraint systems in the rear seats, do not wear backpacks when fastening your seatbelt, and leave children on the school side of the street so they don't have to cross. Be careful when reversing near children.
On a school bus, the greatest risk occurs when boarding or exiting. It is important to respect the bus stop area, do so without pushing and with caution. seatbelt fastenedVehicles must be marked as school transportation, and if there is a companion, they will supervise access and safety during the journey.
Children under 7 years of age cannot ride on motorcycles; from that age onwards, they can only ride with parents or an authorized adult, always with approved helmet and complying with regulations. Caution is key when traveling to school.
Digital security also counts: teaching how to recognize risky content and contacts, asking for help when faced with online insults or blackmail, respecting others, and supporting those in need contributes to a safer environment, both in class and online.
With well-adjusted routines, sufficient rest, meals that provide quality energy, shopping wisely, safe travel With close emotional support, the start of the school year becomes more pleasant. If you have health concerns, consult a professional, and in emergency situations, remember that 112 is available every day, at any time.
