How to Prepare for the First Day of School During a Pandemic

Co-authored by Ashley Pritchard, MA and Hannah Madden

Last Updated: March 16, 2022 References

Public health measures in response to a highly contagious pandemic, such as COVID-19, can cause many schools to shut down and, depending on the timing, bring your last academic year to an abrupt end. Inevitably, should the situation start to improve over the summer holidays, school administrators must plan to reopen for the new school year while keeping the health and safety of their students in mind. Preparing to go back to school during a global pandemic can feel scary and anxiety-inducing, but you might also be excited to see your friends and get back into a routine. By keeping in contact with the people in charge of your school and taking safety precautions, you can prepare to go back to school while keeping yourself and your classmates as safe as possible.

Method 1

Method 1 of 2:

Dealing with Stress and Anxiety

1
Talk to your friends about how they’re doing. If you’ve been in any lockdowns since last school year, you might not have seen your friends for a few weeks or even months. Try reaching out to them over the phone or on social media to see how they feel about everything and what they think about the new school year. If you’re feeling anxious, chances are they are too, so you can help support each other.^{[1]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Talking to people who are going through the same thing as you can help you feel less alone, and your friends can also give you tips on how to handle the new year.
2
Brush up on the stuff that you learned last year. If you missed a good chunk of the last school year because of the pandemic, you may have some trouble remembering what you learned during that time. If you still have your notes or homework assignments, consider looking over them again to get a refresher on what you learned. If you’re really having a tough time, try reaching out to an online tutor or watching online tutorials.^{[2]
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- Khan Academy and YouTube have free videos that explain basic math, social studies, and science concepts.
- Many teachers won’t be upset with you if you need to review some concepts from last year. Pandemics bring tough times for everyone, teachers included.
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3
Take a break from watching the news. Staying informed is important, but watching the news 24/7 can give you a bad outlook and increase your stress levels. Don’t be afraid to take 1 to 2 days off from news websites and social media to care for your mental health.^{[3]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Or, you can set aside a small part of the day when you look at the news, then take a break from it for the rest of the day.
4
Exercise regularly, eat a balanced diet, and drink a lot of water. Taking care of your body is super important, even though it can be tough to do so when you’re stressed. Try to exercise three to four times per week, eat a balanced diet with many whole grains, proteins, fruits, and vegetables, and drink water every time you’re thirsty.^{[4]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Try bringing a water bottle to school with you so you have it when you need it.
5
Get at least eight hours of sleep every night. Not enough sleep can make you irritable and cranky, and it can also make your stress and anxiety worse. Try to stick to a regular sleep schedule as much as possible, and make sure you’re getting enough rest so you can learn effectively at school every day.^{[5]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Going back to school can help you get back into a healthy sleep schedule.
6
Set aside time to do activities you enjoy. Even though school is starting again, try to make some time for your hobbies so you can unwind and relax. If you’re too busy during the week, make some time on the weekends. You can play a card game, do crafts, read books, or go outside and hang out in nature.^{[6]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Unfortunately, some of your extracurricular activities may be canceled due to the pandemic. If that’s the case, try to do these activities on your own, if you can. For example, if you played a sport at school, brush up on your skills in your yard or at home. Or, if you were in the drama club, practice performing monologues and sending a recording of yourself to your friends.
7
Talk to an adult if you’re struggling. Getting back into the swing of the school year is always tough, and it’s especially hard now. If you’re having trouble with the concept of going back to school or you feel scared about what might happen, reach out to an adult that you trust. Everyone is feeling a little scared and worried right now, so it’s nothing to be ashamed about.^{[7]
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- You can talk to your parents, your guardian, a teacher, or even a guidance counselor.

Method 2

Method 2 of 2:

Taking Safety Precautions

1
Ask your school administrators about what precautions they are taking. As schools make the decision to open back up during a pandemic, they may be implementing new procedures and policies to keep you or your child safe. If you haven’t received any news of changes in your schools, email or call the principal or administrator of your school about what they are doing differently. Some helpful questions to ask are:^{[8]
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- What safety precautions is the school taking to keep students safe?
- Will there be mental health facilities available to students this year?
- How will you enforce the safety measures in place during school?
2
Wear a face mask if your school requires it. Before you head off to school, make sure that you have a cloth face mask that you can put on when you get near other students and teachers. Be prepared to keep this mask on for the majority of the day if your school requires it.^{[9]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Some schools aren’t requiring face masks, but it's best and safest to wear one anyway.
- Try to wash your mask in hot water after each use to avoid contamination.
3
Stay 3 to 6 ft (0.91 to 1.83 m) away from other students and staff. When you get to school, your desk may be arranged so that it’s at least 3 feet (0.91 m) away from the other students. Throughout the day, try to keep at least this distance between you and your peers to avoid any contamination.^{[10]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- It can be tough not to be able to hug your friends, let alone stand near them. Feeling sad about this is perfectly normal. Just remember that you’re following safety guidelines to keep yourself and others healthy, as hard as it is.
4
Wash your hands with soap and water often. As often as you can, head to the bathroom and wash your hands with soap and warm water for at least 20 seconds. Rinse off your hands well and dry them on a clean towel to kill any germs that you may have come into contact with.^{[11]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- You can also carry an alcohol-based hand sanitizer in your backpack in case you can’t wash your hands.
- Make sure you wash your hands really well before eating.
5
Stay home if you feel sick. If you have any symptoms of the pandemic disease, make sure you tell an adult and stay home from school. Keeping yourself isolated from your peers can help keep them healthy, and you’ll be able to go back to school once you’re feeling better.^{[12]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- You may have to report your symptoms / test results to your school before you can go back.
- If you do have the symptoms of COVID-19, like shortness of breath, a cough, and a fever, consider getting a diagnostic test from your state or county healthcare provider.
6
Follow the guidelines implemented by your school. Every school is different, and your school may have stricter guidelines than other ones. Remember that every new rule is to keep you and your friends safe while still giving you a good education.^{[13]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- Some schools may be staggering class times, staggering lunch and recess times, getting rid of passing time, or moving classrooms outside.

Expert Q&A

Question

How should I prepare my kids that are going back to school during COVID-19?

Ashley Pritchard, MA
School Counselor
Ashley Pritchard is an Academic and School Counselor at Delaware Valley Regional High School in Frenchtown, New Jersey. Ashley has over 3 years of high school, college, and career counseling experience. She has an MA in School Counseling with a specialization in Mental Health from Caldwell University and is certified as an Independent Education Consultant through the University of California, Irvine.

Ashley Pritchard, MA

School Counselor

Expert Answer

Remind them to eat a healthy breakfast the morning of their first day of school!