Back to School Anxiety: Tips to Ease the Transition
For many kids (and parents!), the start of a new school year brings a mix of excitement and nervous energy. New classrooms, teachers, routines, and social dynamics can cause anxiety—especially after a long summer break or a previous challenging year.
The good news? A little preparation and emotional support can go a long way. Here are a few helpful strategies to ease back-to-school anxiety and build confidence from day one.
1. Ease Into the Routine Early
Start shifting bedtime, wake-up times, and daily schedules a week or two before school begins. This gradual adjustment helps reset internal clocks and gives kids a sense of structure and predictability.
Tip: Practice the morning routine (wake up, get dressed, eat breakfast) just like a school day, even if you’re not leaving the house yet.
2. Talk It Out
Let your child express their feelings about going back to school. Whether they’re nervous about friends, academics, or new teachers, simply listening can provide comfort and reassurance.
Try asking:
- "What are you excited about this year?"
- "Is there anything you're feeling unsure or worried about?"
- "How can I help you feel ready?"
3. Visit the School (If Possible)
Familiarity helps reduce fear of the unknown. Attend back-to-school nights or take a walk around the school grounds if they’re open to the public. Knowing where to go and what to expect can build confidence—especially for younger students or those changing buildings.
4. Teach Simple Coping Skills
Even young children can learn tools to manage stress or big emotions.
A few ideas:
- Deep breathing (inhale for 4, exhale for 4)
- Positive self-talk (“I can do hard things!”)
- Visualizing a calming place
- Keeping a small comfort object in their backpack (if allowed)
5. Create Small Moments of Encouragement
A little encouragement from home can go a long way during the first week.
Tuck a note or doodle into their lunchbox
Offer praise for brave behavior, like walking into class or trying something new
Plan something fun after school to give them something to look forward to
When to Seek Extra Support
Some back-to-school anxiety is normal, but if your child’s worry doesn’t fade after the first few weeks—or starts interfering with sleep, eating, or daily activities—it may be time to talk to your healthcare provider or a mental health professional.
Signs to watch for include:
- Persistent headaches or stomachaches
- Withdrawing from friends or family
- Trouble sleeping or nightmares
- Refusing to go to school
We’re Here to Help
At KCHS, we care about your child’s whole health, both physical and emotional. If you have concerns about anxiety, behavior changes, or anything else, our providers are here to listen and guide you toward the right support. Please call 308-832-3400 for more information.
Wishing all students and families a safe, happy, and confident return to school!