With the new school year approaching, I see many families hoping to make this year a great year for themselves and their children. Transitioning from summer to fall can be a challenge. Getting your family into a new routine and making sure everyone is up and out the door on time can be difficult. Some children are readily excited to head back to school, while others are much more anxious.

Whichever way your child is approaching the school year, prevention is important to improving the chances of a successful year.

One simple approach to learn is to teach your family the PLEASE skills. PLEASE is an acronym for reducing vulnerability to our emotions. This skill was developed by Marsha M. Linehan from her training in dialectic behavioral therapy. While this form of therapy is generally geared toward those with borderline personality disorder, I find that many of the skills are useful for all of us in everyday life.

PL stands for treating “PhysicaL illness.” Make sure that your children are up to date on all their vaccinations and teach your children to wash their hands often. If your child shows symptoms of illness talk to your doctor as soon as possible and keep them home from school.

E stands for balanced “Eating.” Try to get your children to eat as many fruits, vegetables and healthy grains as possible. This will give them the mental and physical energy to be productive throughout the day and less likely to cause behavioral disruptions. Take advantage of the schools reduced lunches and introduce your children to the farmers market for the wide variety of fresh fruits and vegetables the season brings.

A is for “Avoiding mood altering drugs.” Watch the amount of caffeine your children are consuming and limit the amount of sugars that they eat.

S is for balanced “Sleep.” Help your children get into a regular bedtime routine. This is a perfect time to start a family ritual such as bedtime stories and reading together.

Finally, E is for “Exercise.” There are many ways to keep your child active throughout the school year. Take advantage of the many after school programs in our area. Other community organizations and centers give children an opportunity to meet others and learn social skills. Be active with your children and model good exercise habits. Limit TV and video game time for your children and be creative with spending more family time together perhaps playing a game instead. The more balanced these skills are the better prepared your family will be for every day.

These skills are also important for parents as well. How many times have we yelled at the kids over minor issues later realizing that our irritability likely stems from a lack of sleep or not enough activity?

Our mood is vulnerable to high emotions when our PLEASE skills are out of balance. Anyone of them can make us less able to cope with everyday stressors. Monitor these each day and help your children learn them as well. Make the year a big success and PLEASE take care.

Laura Nechanicky is a psychotherapist and mental health practioner for Nystrom & Associates in Duluth. She was born and raised in Albert Lea.