Back to school? Self-care tips for parents

Sending the kids back to school is the perfect time to get back to focusing on you and your health. Here are some tips on how to make things easier for you and your family during the back to school transition.

1. Meal Plan for the week. Cook in bulk on the weekends and freeze soups, casseroles, and other freezer-friendly meals to make mid-week dinners a breeze. Create a “theme night” each week to simplify your planning. For example, Mondays can be Meatless Mondays, and Tuesday are Taco Tuesdays. This type of plan takes a lot of guesswork out of meal planning.

2. Schedule workouts into your day. Take the dog for a stroll after dinner. Leave straight from your child’s bus stop for a 20 minute walk. At your child’s soccer game? Watch the game while walking around the perimeter of the field. Fit in any type of exercise while you can.

3. Keep a calendar or a planner, but only say “Yes” to things that won’t add unnecessary stress. When school begins, a lot is often asked of parents. PTO, volunteering at school or sporting events, carpooling, etc. can all be rewarding involvement in your child’s life, but it is important to not take on more than we have time for. Ask yourself, “Do I realistically have time in my day to do this?” And if the answer is yes, ask, “Will doing this add unneeded stress to my life?” Remember, it is ok to say no.

4. Make sleep a priority. Without proper sleep, fatigue and burnout will impact every aspect of your life. With the new school year schedule (and eventual seasonal time change), your body may need more rest than normal. Reduce screen time prior to bed. Engage in relaxing activities prior to sleep, such as reading or meditating.

5. Schedule those doctor appointments you’ve been putting off. No one wants to spend a beautiful summer day at the doctor’s office. Now that kids are back in school and you are able to attend appointments alone, schedule your annual physical examination and address any concerns you may have with your provider. A physical exam measures important vital signs — temperature, blood pressure, and heart rate — and can help find problems early or before they start, when your chances for treatment are better.

Changing from laid back summer mode to a more routine school schedule can be tough for parents and children. Be sure to take time for self-care and show yourself grace during this time of transition.

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A registered and licensed dietitian in the state of New Hampshire, Lisa Corman, MS, RD, LD, is a Chronic Disease Specialist in the Division of Public Health Services at the NH Department of Health and Human Services.