Step up Strong! Isle Listen has launched a Year 6 Transition Booklet and ‘Coping Calendar’ with support from Canada Life International.
The step up to secondary school is a big milestone. It’s exciting, but it’s also completely normal to feel nervous, worried, uncertain or even a mixture of all three. There is a lot of change to adapt to, including new routines, new learning expectations, new buildings and new people. Speaking with Year 6 students recently, we explored some of their worries, which included: getting lost, making new friends, what to take to school and being late.
Preparing for secondary school isn’t about trying to remove every worry. Instead, it’s about building confidence and resilience so that young people feel ready to handle whatever comes their way. Our primary school curriculum works hard to prepare year 6 students for this transition, but with the long summer holidays we are not able to see these students before they make the big move. To assist year 6 students this year, Erin, our Secondary Schools Wellbeing Facilitator, has produced a special ‘transition’ booklet with weekly activities and tips to help prepare for September. The production of these booklets has been very kindly supported by Canada Life International.
These booklets have now been circulated to all year 6 primary school pupils ahead of the summer holidays.
We will be posting tips throughout the summer holidays on how to support your year 6 child with the transition, and how to use the booklet – keep an eye on our social media. We have also uploaded a digital version of the booklet here, in case it gets lost or damaged.
Whether you’re a Year 6 pupil preparing for September or a parent supporting your child through this transition, one of the most powerful things to remember is that you do not need to have everything figured out right now. Instead, focus on what you can control. The more we focus on our own actions, choices, effort and attitude, the more confident and prepared we feel.
This summer is the perfect opportunity to build skills, routines and coping strategies that will help make the move to secondary school feel more manageable and positive.
Erin has created a ‘Coping Calendar’ to support with extra wellbeing tips for the summer, and prepare for the move to secondary school. You can download the calendar here, and read the corresponding tips below.
Coping Calendar Tips:
- Start a journal, diary or sketchbook
Writing or drawing your thoughts helps you process emotions and feel calmer. It makes worries feel more manageable and helps you understand yourself better. This is useful for secondary school where you will experience new situations and feelings. You could write about your day, draw how you feel, or jot down things you’re excited or nervous about. Activities that you do later down the calendar could also be completed in here.
- Talk openly with someone you trust about how you are feeling
Sharing feelings reduces stress and reminds you that you are not alone. Talking helps you gain perspective and advice, which builds confidence for new environments like secondary school. You might talk to a parent, carer or friend about your worries, questions or hopes. See Page 10 of the Step Up Strong booklet.
- Create a relaxed daily routine, with time for rest, hobbies and fun
Having a balanced routine supports your mental wellbeing by reducing overwhelm and building stability. Secondary school is more structured, so practicing this now helps you adjust. Include time for relaxing, hobbies, family and free time in your daily plan.
- Create a ‘feel-good’ playlist
Music can lift your mood, reduce anxiety and help you relax. Having a playlist ready can be helpful before school or after a busy day. Choose songs that make you feel happy, calm or confident, and listen when you need a boost or to focus.
- Learn a breathing technique
Breathing exercises help calm your body and reduce anxiety quickly. This is especially useful during stressful moments at secondary school, such as before lessons or meeting new people. Try box breathing (breathe in for 4, hold for 4, breathe out for 4, hold for 4).
- Spend some time outdoors
Being outside improves mood, reduces stress and boosts energy. It gives your mind a break and helps you feel refreshed. Try going for a walk, sitting in a park, playing a sport or spending time in nature.
- Write down your favourite memories from Primary
Reflecting on positive memories helps build confidence and reminds you of your strengths and achievements. This can ease worries about leaving primary school. You could write or draw your favourite lessons, trips or friendships.
- Limit your screen time before bed and try a bedtime routine
Reducing screen time helps you sleep better, which improves mood and concentration. A healthy sleep routine prepares you for early secondary school mornings. Try reading, listening to calming music or having a set bedtime.
- Learn a grounding technique
Grounding techniques help you stay calm when feeling anxious or overwhelmed. They are useful in busy or unfamiliar environments like secondary school. Try the 5-4-3-2-1 method (name 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste).
- Practice some conversation starters
This builds confidence and reduces anxiety about meeting new people. It prepares you for making friends in secondary school. Try simple starters like ‘What lesson do you have next?’ or ‘Where are you from?’. See Page 5 of the Step Up Strong booklet.
- Set a small personal goal for summer
Working towards a goal improves motivation, confidence and a sense of achievement. This helps you feel capable when starting secondary school. Your goal could be reading a book, learning a skill or reducing your screentime.
- Create a ‘What if…’ plan
Planning for worries helps reduce anxiety by making you feel prepared. Secondary school may bring uncertainties, but having solutions builds confidence. For example: ‘What if I get lost? I can ask a teacher’.
- Role-play some first day situations with someone you trust
Practising situations reduces fear of the unknown and builds confidence. It helps you feel more prepared for real-life scenarios. You could practise introducing yourself, asking for help or entering a classroom.
- Make a list of things you are looking forward to
Focusing on positives improves mood and reduces anxiety. It helps shift your thinking towards excitement about secondary school. You might be excited about new subjects, clubs, friends or opportunities.
- Create a coping toolbox
Having coping strategies ready helps you manage stress when it happens. This is helpful during busy school days. You could make a physical box that includes items like a stress ball, positive notes and a cuddly teddy, or you can write down different coping tools that work for you, such as listening to music, playing a game or going fishing. See Page 9 of the Step Up Strong booklet.
- Try a new activity
Trying new things builds confidence and resilience. It prepares you for new experiences at secondary school. You could try a new sport, hobby, creative activity or club to build your confidence.
- Watch a video on YouTube about starting Secondary
Learning what to expect reduces fear and builds familiarity. Seeing others’ experiences can make the transition feel less scary. Look for student-friendly videos showing a typical school day or tips or see if you can talk to a sibling or friend about what to expect.
- Write a checklist for what you need
Being organised reduces stress and helps you feel prepared. Secondary school requires more independence. Your checklist could include uniform, equipment and important dates. See Page 7 of the Step Up Strong booklet.
- Do some exercise
Exercise boosts mood, reduces stress and improves concentration. It also builds energy levels needed for busy school days. You could try walking, cycling, dancing, football or rounders.
- Get your school supplies
Preparing early helps reduce last-minute anxiety and builds excitement. Feeling organised makes you feel more confident. Shop for pens, bags and uniform ahead of time. See Page 7 of the Step Up Strong booklet.
- Plan a sleep schedule
A regular sleep routine improves mental health, focus and energy. This helps you manage longer school days. Try going to bed and waking up at consistent times. Think about what you are going to do in the hour before bed as well.
- Make a vision board
A vision board helps you focus on goals and positive outcomes. It builds motivation and confidence about the future. You could include pictures, words or drawings that represent your goals and hopes.
- Set an alarm and practice a school-day morning routine
Practising routines reduces anxiety and helps mornings run smoothly. It prepares your body and mind for school structure. Try getting up, getting dressed, and having breakfast before the time you are supposed to leave. If you can, practice the route to school as well to feel even more confident.
- Plan where you are going to do your homework
Having a space where you can work with few distractions improves focus and reduces stress. It helps you stay organised in secondary school. Choose a quiet, comfortable area with everything you need.
- Practice positive self-talk
Positive thinking improves confidence and reduces anxiety. It helps you face challenges with a growth mindset. Try phrases like ‘I can do this’ or ‘It’s okay to try my best’. Write some of these down that you can come back to.
- Focus on what you can control
This helps reduce stress by letting go of things you can’t change. It builds resilience and problem-solving skills for secondary school. Focus on your behaviours, choices, effort and attitude.
- Perform an act of kindness
Kindness boosts mood and helps build strong relationships. It can make you feel more connected and confident. Try helping a family member, complimenting someone or supporting a friend.
- Write down your worries
Writing worries down helps you process them and feel less overwhelmed. It makes them easier to manage. You can also write possible solutions or talk them through with someone. See Page 1 of the Step Up Strong booklet.
- Pack your bag
Being organised reduces anxiety and helps you feel prepared. Secondary school involves more responsibility, so practising this helps build independence. Pack your bag beforehand so you can be confident that you are ready. See Page 7 of the Step Up Strong booklet.
- Write down your goals
Setting goals gives you direction and motivation. It helps you feel focused and confident about your future. Goals could be academic, social, or personal – like making a friend or trying your best. See Page 8 of the Step Up Strong booklet.