After a full day of school, it’s common for children to feel overwhelmed, overstimulated, and even a little cranky. The transition from structured school time to the relaxed home environment can be tricky, leaving many parents wondering how best to support their child during this time. With homework, extracurriculars, and social dynamics all in play, it’s no surprise that many kids find themselves feeling exhausted or emotionally drained. The good news? There are ways to help your child ease into the afternoon while nurturing their emotional and mental well-being.
In this blog, we’ll explore some practical tips to help your child decompress, reconnect, and recharge after school.
1. Create a Transition Routine
Just as adults need a breather after work, children benefit from a period of decompression after school. Establishing a calming routine can help signal that it’s time to unwind. Here are a few ideas for creating a post-school routine:
- Quiet Time: Give your child 15-20 minutes of quiet time where they can read, color, or simply relax. This helps them shift gears from the fast-paced school environment.
- Snack Time: Hunger can often exacerbate feelings of overwhelm. Offering a nutritious, balanced snack can help stabilize energy levels and prevent meltdowns.
- Mindful Moments: Encourage simple mindfulness practices, like deep breathing exercises or stretching, to help your child release tension from their body.
2. Offer a Listening Ear
Children often have a lot to share after school, whether it’s excitement about what happened or frustration with something that didn’t go their way. Instead of diving right into homework or activities, take a few moments to actively listen to your child.
- Ask open-ended questions like “What was the best part of your day?” or “Did anything feel tricky today?”
- Let your child express their emotions without rushing to fix things. Sometimes, just having a safe space to share can help relieve the pressure they’re feeling.
3. Limit Screen Time
It might be tempting to let your child unwind with TV or video games right after school, but too much screen time can lead to overstimulation. Instead, try to balance tech time with calming, hands-on activities like:
- Drawing, painting, or other creative hobbies
- Outdoor play to burn off energy and reset their focus
- Reading a book or working on puzzles for quiet, focused entertainment
While some screen time is okay, make sure it’s balanced with activities that promote relaxation and connection.
4. Prioritise Downtime
Children are often overscheduled with activities, leaving little room for rest. After school, it’s important to give them time to just be. Downtime doesn’t mean doing nothing—it’s time to engage in low-pressure activities where there’s no expectation of performance or achievement.
- Unstructured play allows children to express themselves creatively.
- Nature walks or playing in the garden can be a soothing way to unwind.
- Reading time together or separately fosters a calm environment.
The key is to give your child space to decompress without feeling rushed or burdened by extra tasks.
5. Focus on Connection
After a busy school day, your child might need more than just rest—they may also need to feel emotionally connected. Strengthening the bond between you can be incredibly calming for both of you.
- Spend 10-15 minutes of quality time together doing something your child enjoys. This could be playing a game, baking together, or even just snuggling on the couch.
- Show interest in what they are passionate about. If they’re excited to talk about a new book or a game they played at recess, engage with them fully to foster connection.
6. Keep Homework Stress Low
Homework is often a source of frustration and can amplify after-school overwhelm. To help ease the stress:
- Set up a designated homework area that’s free from distractions.
- Break assignments into manageable chunks, encouraging short breaks between tasks.
- Offer positive reinforcement for their efforts, not just the results. Encouragement goes a long way toward boosting confidence and reducing stress.
7. Encourage Physical Activity
Exercise is a great way for children to burn off excess energy and manage stress. Whether it’s running around outside, jumping on a trampoline, or engaging in a favorite sport, physical activity helps release built-up tension from the school day.
- Family walks or bike rides can be a great way to connect while staying active.
- Playdates with friends provide both socialisation and a fun outlet for energy.
After-school overwhelm is a common experience, but with a thoughtful approach, you can help your child navigate this transition smoothly. By creating a calming routine, listening actively, limiting screen time, and fostering connection, you’ll empower your child to recharge and face the rest of the day with confidence. Remember, every child is different, so don’t be afraid to adjust these suggestions to fit your child’s unique needs
Hi, I’m Jill Lawson a Baby and Child Sleep Consultant.I set up Five Star Sleepers to provide clarity and reassurance in a cluttered environment of advice and opinion. Through 17 years of childcare experience and a reflective sleep education that I trust wholeheartedly, I turn fear and frustration into confidence and calm, as we work together to support your whole families sleep. Book your free 30 minute sleep evaluation here!
Disclaimer
My services are not medical advice. The advice you receive from me is for informational purposes only and is intended for use with common early childhood sleep issues that are wholly unrelated to medical conditions. My advice is NOT intended to be a substitute for medical advice or treatment. Always seek the advice of your doctor or other qualified health practitioner regarding any matters that may require medical attention or diagnosis, and before following the advice and using the techniques described here. Reliance on any information provided by Five Star Sleepers® is solely at your own risk
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