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.