As the new school year approaches, many families are preparing for a return to classrooms, packed hallways, and face-to-face interactions. While the back-to-school season is typically associated with excitement, new school supplies, and fresh outfits, it’s also a time that can trigger anxiety—especially after the prolonged disruption caused by the COVID-19 pandemic.
Mental health counselor Alyson Gates emphasizes that it’s completely normal for students to feel nervous or overwhelmed during this transitional phase. Whether it’s fear of reconnecting with peers, adapting to structured routines, or managing academic expectations, these emotions deserve validation and support.
Here are six practical, expert-backed strategies to help your child feel confident, connected, and emotionally prepared for the return to school.
1. Practice Patience: Adjusting Takes Time
Recognize the Trauma of Change
The last 18+ months brought dramatic shifts in children’s routines, social lives, and learning environments. Many students dealt with trauma, uncertainty, and social isolation—all of which take time to process and recover from.
Be mindful that behavioral changes like mood swings, forgetfulness, or resistance to routines may not be defiance but signals of adjustment. Keep communication open and expectations flexible.
2. Show Compassion: Validate Their Feelings
Don’t Minimize Their Emotions
Children may worry about fitting in, reconnecting with old friends, or being in large crowds again. Rather than dismiss these concerns with phrases like “You’ll be fine,” sit down and ask them how they’re feeling.
Offer empathy and reassure them that it’s okay to be nervous. Practice real-world social scenarios—such as how to say hi to a classmate or ask to join a group—through simple roleplay at home.
3. Seek Support: Leverage School Resources
Tap Into Social-Emotional Learning Programs
Post-pandemic, many school districts have ramped up their social-emotional learning (SEL) offerings to support students’ mental and emotional health. These may include peer support groups, wellness rooms, and school counselors trained in trauma-informed care.
Contact your school administration before the year begins to learn what mental health resources are available, how to access them, and how your child can benefit.
4. Rebuild Routines: Establish a School-Friendly Schedule
Reintroduce Structure Gradually
Transitioning from relaxed summer days to rigid school schedules can be jarring. Begin reintroducing a consistent sleep-wake schedule, regular mealtimes, and focused “learning hours” a couple of weeks before the school year starts.
Let your child choose their school supplies and first-day outfits to build excitement and give them a sense of control during an uncertain time.
5. Get Involved: Be Present in Their Daily Life
Encourage Positive Social Interactions
Children who feel emotionally supported at home tend to adapt better socially and academically. Reduce screen time gradually and encourage in-person interactions with peers.
Explore clubs, sports, and hobbies together to help your child rediscover their interests and meet like-minded friends. Your involvement shows them that they’re not alone.
6. Be Gentle With Yourself: The Learning Curve Is Real
Celebrate Small Wins
No parent has a perfect playbook. Remember, this is a new chapter for you too. There will be moments of struggle, but also moments of growth.
Encourage your child to celebrate their efforts, whether it’s showing up for the first day or making a new friend. Acknowledge progress and praise resilience—it builds confidence and emotional strength.
Warning Signs: When to Pay Closer Attention
Mental Health Red Flags to Watch For
It’s common for kids to experience emotional fluctuations. But certain behaviors could signal that they need additional support:
- Major changes in sleep or appetite
- Withdrawal from friends or family
- Disinterest in previously loved activities
- Excessive clinginess or separation anxiety
If these signs persist, consider talking to a school counselor or mental health professional.
Set the Example: Model Healthy Behavior
Children are observant and often mirror their parents’ emotional responses. Be mindful of how you manage your own stress or frustration. Demonstrate healthy coping strategies, talk openly about emotions, and show them that it’s okay to ask for help.
“Kids adjust better when they feel supported,” says Gates. “When parents stay calm and present, they show their kids that they’re all in this together.”
FAQs:
Q1: How do I know if my child is experiencing back-to-school anxiety?
A: Look for changes in mood, sleep patterns, appetite, or behavior. If your child becomes unusually withdrawn, irritable, or clingy, they may be experiencing anxiety.
Q2: What can I do at home to reduce my child’s stress about school?
A: Start by creating a predictable routine, talking openly about feelings, practicing social interactions, and celebrating small milestones.
Q3: Should I talk to my child’s school about their anxiety?
A: Yes. Most schools offer resources like counselors or social-emotional programs. Reaching out ensures your child gets support from both home and school.
Q4: Can back-to-school anxiety affect academic performance?
A: Absolutely. Emotional stress can impact focus, memory, and motivation. Supporting your child’s mental health helps their overall school success.
Q5: When should I seek professional help for my child’s anxiety?
A: If your child’s anxiety persists for more than a few weeks, interferes with daily life, or worsens over time, consult a pediatrician or child therapist.
