10 Strategies for Dealing With Back-to-School Anxiety

1. Name the Feelings

One of the first steps for managing back-to-school stress is to simply name the feelings. Back-to-school anxiety can make students nervous, afraid, or overwhelmed. That’s okay. These emotions are valid, especially when facing big changes and uncertainties. 

Encourage your child to talk about what they’re feeling, but avoid jumping to conclusions. Instead of asking, “Are you nervous about going back to school?” try something more open-ended like, “How are you feeling about going back to school?”

Let them take the lead. Naming emotions helps kids gain clarity and gives you insight into how to best support them.

2. Identify the Source of Stress

Once you’ve named the feelings, the next step is to explore what might be causing those emotions. Anxiety often feels more intense when you’re not sure where it’s coming from, but naming the “why” can make it more manageable.

Help your child reflect on what’s driving their anxiety. For example, they may be worried about making friends or getting good grades. If they’re starting a new school, maybe they’re worried about navigating a new environment or learning a new routine. It might be a combination of all the above.

Once you clarify the “why” behind the worry, it’s easier to find ways to make that anxiety more manageable. In some cases, you can find actionable ways to reduce that anxiety. For example, visiting the school over the summer could help if your child is worried that they won’t know how to find their classroom. 

3. Ease Into Routines Early

Sudden changes can intensify an already stressful situation. Easing into school routines early gives your body and brain time to adapt, so the change in routine isn’t such a shock. When kids know what to expect, the anxiety can be easier to manage. 

Shifting bedtimes and wake-up times

In the days and weeks before the first day of school, consider gradually shifting bedtimes and wake-up times earlier to better suit the school routine. Sudden changes in sleep schedule can be a difficult adjustment, so starting earlier can give more time to adapt. Research shows that early bedtime routines help support emotional regulation, which can help kids better handle stress and uncertainty that can come with back-to-school transitions.

Plan for school logistics and needs

It can also help to think through some of the logistics ahead of time so the first day doesn’t feel so rushed. Make sure you have pick-up and drop-off schedules or carpools organized. If your child is taking the bus, walk to the bus stop to see where they’ll be waiting. 

Don’t wait until the last minute to gather school supplies and pack a backpack. Let your child help you organize their backpack and pick out special items they want to bring with them on the first day. Taking small steps like these can help reduce last-minute chaos that can worsen anxiety about going back to school after the break.

4. Build Comforting Rituals Into the Day

A comforting daily ritual can give kids a sense of stability and control in a time of transition. These routines don’t have to be complicated. Here are a few daily rituals you could try:

• Make a morning playlist with upbeat songs to start the day with a positive tone
• Chat about the day over an after-school snack
• Share what you’re grateful for each day during dinner
• Set aside time to journal at night before bed
• Make a bedtime routine to wind down from the day

Use time over the summer to find what rituals work for you and your family. You can try these or come up with your own family traditions. 

5. Create & Practice a Toolkit of Anxiety Coping Skills

A personal toolkit of grounding techniques can help you and your child manage stress in real time. Some anxiety coping skills to consider are:

• • Deep breathing: Taking slow, deep breaths in through your nose and out through your mouth.
  • Visualization: Imagining yourself in a calm, safe space.
  • Positive self-talk: Practice a few anxiety affirmations or phrases, like “I can do hard things.”
  • Grounding with your five senses: Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
  • Mindfulness breaks: Taking a moment to practice mindfulness techniques and focus on being present; for example, noticing your breath or the feeling of your feet on the floor.

Practicing these skills over the summer can help you figure out what works best for you and your family. Repeat each one a few times so it feels familiar. That way, reaching for these coping skills feels like second nature when you need them. 

6. Talk to Someone You Trust About Your Worries

If you have anxiety about going back to school after the break, it can feel heavier when you keep it to yourself. Talking about your worries out loud can reduce their emotional weight and make it feel more manageable. Even if you don’t have all the answers, knowing that you’re not carrying the emotional weight alone can help. 

Kids can open up to a friend or a trusted adult, like a parent, teacher, or counselor. Saying something simple like, “I’m nervous about finding my way around the new school,” can be a helpful first step.

Talking through your concerns gives your brain a chance to slow down and process what’s going on. You also open the door for support and reassurance that helps remind you that you don’t have to navigate the back-to-school stress alone.

7. Use Validating Language With Kids

When kids express anxiety about going back to school after the break, it can be tempting to brush it off with a quick response, like “You’ll be fine.” This type of response can make kids feel like you’re not taking their feelings seriously. Remember that although your child’s worries may seem small to you, they are very real to your child.

Try to slow down and really listen to their concerns and understand their emotions. You could say something like, “It makes sense that you’re feeling nervous; new things can be hard at first,” or “Thanks for telling me how you feel.” Acknowledging their feelings can help your child feel seen and secure, which can help them build long-term resilience.

8. Limit Anxiety Triggers When Possible

Back-to-school anxiety can build more easily when our brains are already overstimulated. In the days and weeks leading up to the start of school, consider making small changes that may help limit anxiety triggers and reduce unnecessary stress. 

Excessive screen time is linked to poor mental health in children, who are especially vulnerable to environmental stress. Limiting screen time before school starts may help improve emotional well-being. A 2024 study found that limiting screen time for just two weeks significantly eased emotional symptoms and social challenges in children and teens.

Try swapping screen time with other activities, like reading, drawing, or playing outside. Even small changes can help reduce a child’s baseline stress levels, making back-to-school stress management easier.   

9. Recognize When Anxiety Is More Than “Just Nerves”

Some back-to-school anxiety is normal, but it’s important to watch for more serious symptoms of anxiety, such as:

• • Irritability
  • Tiredness
  • Headaches
  • Stomachaches
  • Difficulty sleeping
  • Loss of appetite
  • Panic attacks

If you notice any of these symptoms, or something just feels off, it could be a sign your child needs extra support from a mental health professional to learn how to deal with back-to-school anxiety. 

10. Know That Support Is Available

You don’t have to go through back-to-school anxiety alone. Even if your anxiety feels mild or hard to explain, it’s still important to pay attention to what you’re feeling. School counselors, therapists, and hotlines are available for extra support. You don’t need to wait until things get worse to ask for help. Reaching out early can make it easier to build the tools and confidence you need before the anxiety becomes overwhelming. 

Get Help Navigating Back to School With Talkspace

If back-to-school anxiety feels like more than you can manage on your own, Talkspace can help. Our licensed therapists understand the unique stress that can come with transitions, like going back to school after the break. 

Supporting your mental health shouldn’t be just one more thing on your to-do list. Talkspace offers online therapy for teens, parents, and adults going back to school themselves. With Talkspace, you can get access to support from anywhere so you and your family can feel more supported, less overwhelmed, and ready for a new year of learning.