Call for an appointment (208) 523-3060

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(208) 523-3060

Back-to-School Health Guide: Immunizations, Sleep, Nutrition, and Mental Well-Being

Back-to-School Health Guide: Immunizations, Sleep, Nutrition, and Mental Well-Being

Aug 28, 2025 | Anxiety, Back to School, Education, Healthcare, Illnesses, Prevention, Sleep, Sleeping Tips

The first few weeks of school are exciting but can also be overwhelming for kids and parents alike. Between adjusting to new routines, keeping up with homework, and staying healthy in group settings, it’s important to give children the tools they need to succeed. Beyond academics, focusing on immunizations, sleep, nutrition, and mental health can help your child feel their best and thrive throughout the school year.

Key Takeaways

  • Immunizations protect your child and their classmates from preventable illnesses.

  • Healthy sleep schedules improve attention, mood, and classroom performance.

  • Balanced nutrition provides lasting energy for long school days.

  • Mental health support helps children manage stress and back-to-school anxiety.

Immunizations: Protection for the Classroom

Now that your child is surrounded by classmates every day, making sure they are up to date on immunizations is more important than ever. Vaccines help reduce the spread of illnesses like measles, whooping cough, and the flu—diseases that can spread quickly in schools. Even one child falling behind on vaccines can put others at risk, especially younger siblings at home or children with weakened immune systems.

If you haven’t reviewed your child’s immunization records this school year, schedule a visit with one of our Pediatric Center providers. Many schools also require updated records, so staying current keeps your child protected while ensuring compliance with school policies.

Sleep: The Key to Focus and Growth

Transitioning from late summer nights to early school mornings can take time. Now that school has started, you may notice your child struggling with fatigue, irritability, or difficulty focusing. These are often signs that they aren’t getting enough sleep.

Good sleep helps children remember what they’ve learned, regulate emotions, and fight off illness. Aim for:

  • Preschoolers: 10–13 hours per night

  • School-age children: 9–12 hours per night

  • Teens: 8–10 hours per night
    To support better sleep, establish a consistent bedtime routine, limit screen time at least an hour before bed, and create a calm, dark, and quiet sleep environment. Even small changes—like moving bedtime up by 15 minutes each night—can make a big difference in how your child feels during the school day.

Nutrition: Fueling the Mind and Body

With busy mornings and packed school schedules, it’s easy for kids to miss out on the nutrition they need. However, what they eat directly impacts their energy levels, mood, and concentration in the classroom.
Encourage your child to start the day with a healthy breakfast, even if it’s something quick like whole-grain toast with peanut butter or yogurt with fruit.

Pack lunches that balance proteins, healthy fats, and complex carbohydrates—foods that will sustain them through the afternoon. Try to limit sugary snacks and drinks, which can cause energy crashes and make it harder for kids to focus.

Don’t forget hydration! Sending your child to school with a reusable water bottle can help them stay alert and avoid fatigue caused by dehydration.

Mental Health: Supporting Emotional Well-Being

While many children are excited about a new school year, others may feel nervous about changes in routine, new teachers, or making friends. It’s normal for kids to experience school-related anxiety during this adjustment period.

You can support your child’s mental health by checking in regularly about how they’re feeling. Encourage them to share their worries, and reassure them that it’s okay to feel nervous. Establishing after-school routines—like a snack break, outdoor play, or quiet reading time—can also create a sense of balance and stability after a long school day.

If your child seems unusually withdrawn, anxious, or is having trouble sleeping or concentrating, talk with your Pediatric Center provider. Early support can make a big difference in helping your child navigate school with confidence.

We’re Here for Your Family Every Step of the Way

The start of the school year is a time of growth, learning, and change. By keeping your child’s immunizations up to date, supporting healthy sleep habits, encouraging nutritious eating, and nurturing their mental health, you’re helping them build a foundation for both academic and personal success. With these healthy habits in place, your child can truly make the most of the year ahead.

At The Pediatric Center, we’re here for you every step of the way. Our experienced team is dedicated to supporting your child’s health and well-being, whether it’s staying current on immunizations, addressing school-related concerns, or guiding families through the challenges of growth and development.

Give us a call at 208-523-3060—we’d love to help with any immunization needs or health concerns for your child.

The information provided in this blog is for educational purposes only and is not intended as medical advice. If you have concerns about your child’s development or suspect they may have autism, please consult with a healthcare professional or pediatric specialist. The Pediatric Center is here to offer guidance, diagnosis, and personalized care. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding your child’s health and development.

All About Anxiety

All About Anxiety

Sep 21, 2023 | Anxiety, Back to School, Education, Healthcare, Sleep

Childhood is a time of exploration, growth, and learning, but it can also be marked by challenges, including anxiety. Anxiety in children is more common than you might think, affecting millions of young minds around the world. As a parent or caregiver, understanding anxiety in children is crucial for providing the necessary support. 

Understanding Anxiety in Children

Anxiety is a natural response to stress or perceived threats, even in children. It helps them stay alert and cautious, but when anxiety becomes chronic or overwhelming, it can significantly impact a child’s well-being and development.

Common Forms of Anxiety in Children:

Generalized Anxiety Disorder (GAD): Children with GAD worry excessively about a wide range of issues such as school, friendships, family, and health. These worries are often unrealistic or out of proportion to the situation.

Separation Anxiety Disorder: Common in younger children, this form of anxiety involves excessive distress when separated from caregivers, often leading to clinginess or refusal to attend school or daycare.

Social Anxiety Disorder: Children with social anxiety fear judgment or embarrassment in social situations. This can make school, parties, and even family gatherings distressing experiences.

Specific Phobias: Children may develop intense fears of specific objects or situations, such as dogs, spiders, or thunderstorms. These fears can be incapacitating and cause significant distress.

Panic Disorder: Though less common in children, panic attacks can happen, characterized by sudden and intense bouts of fear or discomfort.

The PHQ-9 and Its Role in Assessing Childhood Anxiety

The Patient Health Questionnaire-9 (PHQ-9) is a valuable tool used by healthcare professionals to assess and monitor symptoms of anxiety and depression in adults. While it’s not specifically designed for children, certain aspects of the PHQ-9 can be adapted to evaluate anxiety in young individuals.

The PHQ-9 consists of nine questions that ask individuals to rate the frequency of depressive symptoms over the past two weeks on a scale of 0 to 3 (0 = not at all, 1 = several days, 2 = more than half the days, 3 = nearly every day). To adapt it for children, healthcare providers can use age-appropriate language and modify the questions accordingly:

1. Feeling nervous, anxious, or on edge
2. Worrying too much about different things
3. Trouble relaxing
4. Being so restless that it’s hard to sit still
5. Becoming easily annoyed or irritable
6. Feeling afraid, as if something awful might happen
7. Worrying about things going badly
8. Having trouble concentrating on things, such as schoolwork or playing
9. Feeling tired or having little energy

Each question’s score is added together to give an overall score, with higher scores indicating more severe symptoms. This score can help caregivers and healthcare professionals gauge the severity of anxiety in a child.

Addressing Childhood Anxiety

Once anxiety is identified using tools like the modified PHQ-9, it’s essential to take appropriate steps to address it:

  • Seek Professional Help: Consult your provider at the Pediatric Center. They can provide a formal diagnosis and recommend treatment options.
  • Therapy: Cognitive-behavioral therapy (CBT) is often effective in treating childhood anxiety. CBT helps children identify and manage anxious thoughts and behaviors.
  • Medication: In severe cases, medication may be prescribed by a qualified healthcare provider at the Pediatric Center. This is usually considered when therapy alone isn’t sufficient.
  • Parental Support: Parents play a crucial role in helping their children manage anxiety. Learn about anxiety, be patient, and provide a supportive and loving environment.
  • Lifestyle Changes: Encourage healthy habits such as regular exercise, a balanced diet, and sufficient sleep, as they can help reduce anxiety symptoms.

Anxiety in children is a common and treatable condition. Identifying anxiety through tools like the modified PHQ-9 can be a significant first step in getting your child the help they need. By seeking professional guidance from the Pediatric Center and providing unwavering support, you can help your child navigate the challenges of anxiety and ensure they grow into confident, resilient individuals ready to face the world with strength and courage.

If your children are showing symptoms of anxiety or you have other general health questions, contact the Pediatric Center. The Pediatric Center has been providing comprehensive care for infants, children, and teens in Idaho Falls and Rigby for over 55 years. Our providers can help find the right treatment plan to help you and your child effectively deal with their anxiety. Contact us at our Idaho Falls location at (208) 523-3060 or our Rigby location (208) 745-8927, to set up your appointment.