The end of summer can bring mixed feelings for both children and parents. While there may be excitement about a fresh start, it’s also common for children to feel anxious about returning to school and for parents to feel the stress of helping them adjust while managing their own worries.
Here’s how to support your child through this transition, while also taking care of yourself.
Understanding Back-to-School Anxiety
Back-to-school anxiety is normal. We adults experience post-holiday blues and the knotted feeling in our stomachs when we think about returning to work after being away and it’s the same for children.
Changes in routine, meeting new teachers and facing academic or social pressures can feel overwhelming for them. Younger kids may be more clingy, while older children and teens might become withdrawn or irritable.
It’s important to remember that anxiety is a natural response to change, not a sign that something is wrong. It’s also important to remember that most of the time, it eases as soon as the new routine gets underway.
- Validate Their Feelings
Rather than dismissing your child’s nerves with “You’ll be fine,” acknowledge how they feel and explain how natural it is to feel that way.
Say something like “I understand you’re worried about going into a new school year. It’s okay to feel nervous when things change.”
Being open about how you might feel nervous (in an age-appropriate way) when things change is a great way for kids to see how normal it is.
Validating their feelings helps them feel understood, which is often the first step to easing anxiety.
- Re-establish Routines Early
Routine helps children feel safe and secure.
Start adjusting bedtimes, wake-up times and meal schedules a week or two before school begins. This gives their bodies and minds time to adapt gradually, reducing stress and upheaval on their first day back.
- Small, Manageable Steps
For anxious children, breaking tasks into smaller steps can help build confidence
- Visit the school ahead of time if possible
- Organise school supplies and uniform together
- Practice the route to school
- If they’re inclined, you can even encourage them to journal or draw their feelings. This helps them express their emotions in a healthy way
- Open Conversations
Create a safe space for your child to talk about their worries. Ask open-ended questions:
- “What’s on your mind about school?”
- “Is there anything you’re excited about?”
- “What can we do during the holidays that will make you feel better about it?”
Listening without judgement reassures them that their feelings are valid and manageable.
- Manage Your Own Anxiety
Children pick up on parental stress. It’s natural to feel overwhelmed with the shift back into packed schedules, school admin, and juggling work.
Make time for your own self-care:
- Stick to regular sleep and meals as much as possible
- Set aside 10–15 minutes for quiet relaxation, whatever that looks like for you
- Talk to friends or family if you’re feeling stretched
- Remind yourself that the feeling will pass as soon as you’re back into the routine
When you model healthy coping strategies, it not only supports your wellbeing, it also teaches your child how to handle their own worries.
- Extra Help
If anxiety deepens and starts to affect your child’s sleep, appetite, mood or willingness to go to school, it may be time to seek extra support. Therapy offers a safe space to explore these feelings and learn strategies to manage them.
Final Thoughts
Back-to-school anxiety is part of the adjustment process for both parents and children. With patience, routine and open communication, this transitional period can become an opportunity to build resilience and confidence for your child, and for you.
If you or your child are struggling with back-to-school anxiety, We offer therapy sessions for children, teens, and parents. Book a consultation today and start the new term feeling calmer and more supported.