As the long days of summer wind down, many children feel a mix of excitement and nervousness about heading back to school. For some, it's their very first time in a classroom. For others, it’s returning to new teachers, new classmates, and new expectations. While this transition is natural, it can also bring stress and anxiety. Below are some tips to help families navigate this season with a few practical and emotionally supportive strategies.
Recognize the Signs of Stress
Children may not always verbalize their anxiety, but watch for signs like:
- Trouble sleeping or nightmares
- Changes in appetite
- Irritability or clinginess
- Complaints of stomachaches or headaches
- Withdrawal from favorite activities
Acknowledging these symptoms without judgment can open the door for meaningful conversations.
Create a "Practice Week" Schedule
Ease kids into a school routine a week before the first day. Gradually adjust wake-up and bedtimes, incorporate lunch at the same time they will eat at school, and even do a few mock “get ready for school,” mornings. This helps their bodies and minds adjust to the rhythm ahead.
Pro tip: Create a visual schedule chart with stickers or drawings for younger kids, they tend to thrive on structure and predictability.
Make a Back-to-School Countdown Chain
A paper chain or calendar countdown can help younger children mentally prepare for the change and give them a sense of control. Each day, include a fun fact about school, a motivational message, or a small reward to keep things positive.
Designate a "Calm Corner" at Home
Create a cozy space filled with pillows, favorite books, fidget toys, or calming activities like coloring or sensory bottles. Encourage your child to use this space when feeling overwhelmed before or after school.
Talk Openly and Often
Ask open-ended questions like:
- “What’s something you’re curious about at school?”
- “What’s one thing that feels a little scary?”
Let them share at their pace, without rushing to “fix” things. Sometimes, just knowing you’re listening can ease fears.
Use Transitional Objects
Let your child take a small “comfort item” with them, like a keychain, a family photo, or a note in their lunchbox. For new students especially, having a piece of home can be soothing during the day.
Fuel the Mind with Nutritious Meals
Nutritious breakfasts and lunches can help regulate mood and energy levels. Foods rich in protein, whole grains, and healthy fats support brain health and reduce irritability or crashes during the school day.
Check out healthy lunchbox inspiration >>
Collaborate with Teachers and School Counselors
Your child’s support team isn’t just at home, reach out to teachers or school mental health team about concerns. They may have helpful insights or accommodation, and they’ll appreciate open communication.
Model Positive Self-Talk
Kids learn how to cope by watching you. Replace “I’m so stressed!” with “This is tricky, but I’ll do my best!” Practice breathing exercises together or even make it a game:
- Inhale like you’re smelling a flower
- Exhale like you’re blowing out birthday candles
When to Seek Extra Help
If your child's anxiety is getting worse or not getting better (e.g. more stomach aches, refusing to go to school, more irritated/angry, more isolated/shut down, more tearful/emotional) or if you are simply worried about your child, it may be time to speak with a medical professional. Altru's pediatricians and mental health professionals can help you and your child explore whether your child is dealing with normal distress from going back to school or perhaps something more, like anxiety or depression.
"As parents, it’s important to remember that reaching out for support is not a sign of failure, it’s a sign of strength!" Says Evan Sconce, NP, nurse practitioner with Behavioral Health at Altru. "The sooner we can address a child’s emotional needs, the better chance we have at helping them build healthy coping skills that will last a lifetime."
It is never wrong to seek help, and reaching out to your primary care provider to assist with next steps is a great place to begin.
A New Chapter, A Fresh Start
The return to school doesn’t have to be overwhelming. With patience, structure, and a little creativity, families can turn back-to-school jitters into a confident and exciting new chapter.
If your child is experiencing symptoms compatible with anxiety, schedule with Altru Behavioral Health Center at 701.780.6697.