The holidays are over and cold, dark January mornings are moving in. This time of year, students might struggle to find motivation as the end of the school year seems far away. They might battle low energy, academic pressure and winter fatigue.

Danielle Natter, Granite School District Coordinator over the Comprehensive School Counseling Program and College and Career Readiness, said parents are key to helping their kids avoid the January blues and gave tips to ward off fatigue and stress.

Take care of overall health

Going back to basics can make a big difference in energy levels and motivation. Sticking to a sleep schedule, making sure kids stay hydrated, providing nutritious foods and creating time for physical activity can lessen the impact of January’s slump.

Going out into the sunshine and taking some deep breaths can regulate stress and give kids a dose of Vitamin D that can be hard to come by in the winter.

“We also talk a lot about intentional screen time,” Natter said. “As we’re outside less, we tend to turn into those screens more and we have to be careful with that.”

Open lines of communication and foster connection

It’s OK to stay on top of kids to help them feel motivated for schoolwork. Breaking assignments into smaller tasks can make homework seem more manageable.

“Kids might say, ‘I’ll get to it tomorrow’ or ‘I’ll do it tomorrow’ but we need to make sure they’re staying on top of their work, making sure that we’re creating schedules for them,” she said. “Make sure they know you’re aware of it and do check-ins every day to see how it’s going.”

Natter said parents should talk with their kids about things other than school assignments. Small interactions during the day create bridges of communication that pay off in the long run. Asking kids what music they’re listening to, sharing a funny video, playing a favorite game or inviting them to run an errand creates moments of connection that let students know parents care about everything, not just school. 

“Because of our busy schedules, we aren’t communicating as much with one another face-to-face; we aren’t having those random conversations,” she said. “Finding those places of connection makes it feel a little softer…When we talk to teenagers, as much as they pretend like they don’t need and want that connection, they really do.”

Don’t ride the roller coaster

Kids go through hard things every day. They’re trying to navigate tricky social situations, learn difficult concepts, develop trusting relationships and discover their own personal values.

Creating a safe space at home gives students a place to rest and recalibrate as they maneuver through tough situations. Sometimes kids lash out at home because they can’t show their frustration and anger at school. 

“Our job as parents is to be the platform,” Natter said. “We don’t need to jump on the roller coaster with them because they are not our highs and they are not our lows. If we ride with our kids, we’re doing them no good. They don’t need someone on the roller coaster with them. They need us to be the platform. They need a safe space to jump off every once in a while before they have to get back on the roller coaster.”

Recognize when professional assistance is needed

While Natter said kids are pretty resilient, watch for behavior where they are isolated, sad or avoiding favorite activities for a considerable amount of time. That time varies per child, but if a parent notices ongoing concerning behavior, it might be time to contact a therapist or counselor. 

GSD offers school counseling or a pediatrician might recommend a good therapist. Parents should be careful not to stigmatize therapy, but be a true cheerleader for their child’s mental health. 

“Parents always think they’re doing a terrible job but they are doing a good job just by knowing their kids and knowing when they see something off,” Natter said. “Just connect with them and find those connection points where conversations can naturally happen.”