As Summer fades into Fall and our social media algorithms start ramping up "back-to-school" content, the pressure to have everything figured out is higher than ever. But the truth is, perfection is an illusion and unattainable. It only exists in our daydreams. Real life is a spectrum that cannot exist without the highs and the lows. If you’re feeling excited or overwhelmed, or both, with this transition back to school, stick to the basics. Whether you are a parent, student, teacher, or any combination thereof, focusing on the fundamentals of mental health and well-being is an excellent way to check in with yourself and your needs.

Daily movement. This one may seem obvious, redundant, and intimidating at first, but as an old professor once told me, “the stuff worth doing, is worth doing poorly.” For example, brushing your teeth twice a day can be a daily struggle, but even brushing your teeth for 30 seconds is better than not at all. The same goes for incorporating daily movement. Five minutes of daily movement is better than none at all. Start slow and take it one day at a time. Research continues to show us the benefits of daily movement not only for your mental health, but also for your physical health. According to research, movement or exercise encourages self-reflection, enhances introspective awareness, improves emotion regulation, promotes endorphin secretion, and positively enhances mood (Wu et al., 2025). Movement should and can be fun! The following quote from Autumn Calabrese, a health/ fitness coach, has really helped me personally to reframe the way I think about exercising and moving my body. “Exercise is a celebration of what your body can do, not a punishment for what you ate.”
Prioritizing protein with every meal. There are so many new diets out there, and it is crucial to find what works best for you, your body, and your budget. When planning meals for back to school, the vitality of incorporating protein with every meal can not be understated. When we eat carb-heavy meals, those carbs quickly turn to glucose and spike our blood sugar, giving us a quick burst of energy, ultimately and inevitably followed by a crash when the blood sugar levels fall. But what does this mean? This impacts our body by causing fatigue, crankiness, and irritability, to name a few. It can also impact our mood and daily energy. Protein helps to stabilize blood sugar by slowing down the digestion of carbs, which in turn slows the release of glucose into the blood, preventing these sharp spikes and crashes. Proteins and fats are digested much more slowly, which leads to more stable blood glucose levels and, subsequently, more stable energy.
Sleep. Harvard's “Division of Sleep Medicine” states that doctors and therapists agree that a key first step to a positive and productive lifestyle starts with healthy sleep. Without it, children (and adults) suffer. Insufficient sleep can negatively impact our mood and increase our stress levels. Rest is our body’s way of recharging, and focusing on improving the quality of our sleep can drastically increase our quality of life. Finding a nightly routine that is sustainable for you takes practice and intentionality, but can be a key factor in improving quality of sleep.
Community- Fostering connections and being present within your community is a key and often missing ingredient for managing your mental health, especially during challenging times or change. Connecting with individuals within your community has been shown to reduce depression, stress, and even anxiety. Showing up is the first step. Community and social connection can sometimes feel daunting or even like a chore, but that is often the time it is most essential to show up, not just for others but for ourselves. Community and connection look different for everyone, and the best part is, there is no wrong way to do it. Whether you’re frequenting your local library, checking in on your vulnerable neighbors, volunteering, joining a club, or donating to local organizations, there are so many ways to show up within your community and build connections.

By checking in with your physiological and safety needs first, it opens space to explore what other factors could be impacting your mental health. Be kind to yourself and don’t hesitate to reach out for professional support if needed.