With the school year now in full swing, homework, quizzes and tests can impart feelings of emotional overwhelm and frustration. Butler House Counselor, Sima Cass, and SMS Social Worker, Danielle Pecora, LCSW, have compiled some tips to help parents navigate these emotions with their children.

PARENT TOOLBOX FOR HOMEWORK/TEST ANXIETY

Take deep breaths when you start to feel frustrated and model this to your children- your child is probably already feeling helpless and frustrated and is looking to you to ground them
Validate your child’s feelings (i.e. “I understand you feel frustrated…”)
Suggest taking a short break (i.e. “Why don’t you take a 10 minute break to reset and then you can try again. I can help you problem solve XYZ if you need after you try again”)
Maintain a calm voice when attempting to calm your child down (if your child is screaming, speak in a lower voice)
Take cues from your child regarding when they are open to your assistance or let them know you’re here to help when needed
Encourage self advocacy skills whenever possible (and role play or practice how they may ask for help from a teacher, friend)
Allow your child the experience of making mistakes/failure; this helps to improve their distress tolerance skills and build resilience; normalize that everyone is always learning and has to ask for help; cultivate a growth mindset to increase your child’s sense of self-efficacy
Reflect and problem solve for the future (help your child cope for next time; help them to identify triggers to negative/difficult feelings, coping skills they can use in the the moment of difficulty, supports they can reach out to, and positive self talk statements they can practice or rehearse)
Encourage good sleep habits and time management skills

STUDENT TOOLBOX FOR HOMEWORK/TEST ANXIETY

Start taking deep, full breaths when you begin to feel frustrated and overwhelmed
Notice any negative self talk you may be experiencing and attempt to reframe that thought
Listen to your favorite song or take a short walk if you need a quick break
Engage in positive self talk (i.e. “I can do this, I have done this before”…)
Continuously reflect on what was challenging and problem solve for next time (schedule time to complete work or prepare for a test; develop good study habits and time management skills; take practice tests;
If feeling overwhelmed, visualize yourself in your favorite place (i.e. beach, mountains). Once feeling calm, continue with the task.
Maintain healthy eating and sleep habits

HELPFUL RESOURCES

Scarsdale Drug & Alcohol Task Force

https://www.scarsdaledatf.org/parent-toolkit

Student Support Services

https://sites.google.com/scarsdaleschools.org/studentsupportservice/scarsdale-middle-school

Child Mind Institute

Family Resource Center (it has information for parents to help support their children who are struggling with mental health, behavior, and learning challenges

https://childmind.org/resources/

Hands-Only CPR

https://international.heart.org/hands-only-cpr/

Nutrient Dense Snack Ideas https://drive.google.com/drive/folders/1HgKs1aETwkygQF9EWORrlW0GyvJD1ZtG

Power of Gratitude

http://ei.yale.edu/what-is-gratitude/

5 Finger Breathing https://ideas.ted.com/mind-going-a-million-miles-a-minute-slow-down-with-this-breathing-exercise/

Mental Health Hotlines: