Managing Back-to-School Stress and Anxiety: Tips for Kids and Parents

The start of a new school year can be exciting — fresh supplies, new clothes, and the promise of new friends. But it can also bring a mix of nerves and stress for both kids and parents.

Whether it’s a kindergartner’s first day or a teenager facing AP classes, change can feel overwhelming. The good news? With a little preparation and emotional support, you can help make the transition smoother for everyone.

Why the Start of School Can Feel Stressful

• For kids: New teachers, different routines, academic expectations, and social dynamics can all feel intimidating.

• For parents: Managing schedules, homework help, transportation, and the emotional ups and downs of your kids can be stressful.

Stress isn’t always bad — it’s the body’s way of adjusting to new situations. But when it lingers or feels intense, it’s important to have strategies in place.

Helping Kids Manage Back-to-School Anxiety

1. Talk About What to Expect

• Discuss the schedule, where classrooms are, and what the first day might look like.

• Normalize nervous feelings — let them know it’s okay to be both excited and anxious.

2. Practice Routines Early

• Shift bedtime and wake-up times gradually before school starts.

• Try a “practice run” of the morning routine, including packing lunches and backpacks.

3. Create Comfort Items or Rituals

• For younger kids, a small object from home can help ease separation anxiety.

• A special handshake or goodbye phrase can make drop-offs easier.

4. Encourage Healthy Coping Skills

• Teach deep breathing, positive self-talk, or visualization (“picture yourself having a good day”).

• Keep after-school time calm to allow decompression.

Managing Your Own Back-to-School Stress as a Parent

1. Plan Ahead Where You Can

• Use a family calendar for activities, deadlines, and appointments.

• Prep backpacks, lunches, and outfits the night before to reduce morning chaos.

2. Keep Perspective

• Remember: the first few weeks are an adjustment for everyone. Expect some bumps.

• Avoid overscheduling — leave space for rest and downtime.

3. Model Calm and Flexibility

• Kids pick up on your stress. Showing calm problem-solving helps them feel safe.

• Use humor and patience when things don’t go perfectly (because they won’t).

4. Prioritize Your Own Well-being

• Schedule small breaks for yourself. Even a short walk or a few minutes of quiet can help.

• Stay connected with supportive friends or other parents.

Back-to-school transitions are a mix of excitement and nerves for kids and parents alike. A little planning, open communication, and healthy coping strategies can turn that first-day anxiety into confidence — for the whole family.