Helping Kids Cope with Back-to-School Anxiety

As summer fades and the school year approaches, many kids experience a swirl of emotions—excitement, nervousness, and often a good dose of anxiety. For children prone to worry or stress, the back-to-school transition can be especially tough. The good news is there are plenty of small, practical ways to ease their worries and help them step into the new school year feeling empowered and supported.

Here’s how to make that transition a little smoother, without brushing off their concerns or overwhelming them with information.

1. Listen First, Offer Support Later

Kids need a safe space to share what’s on their mind, without an immediate solution waiting in the wings. When your child shares their back-to-school worries—whether about making new friends, managing homework, or simply finding their way around—try to listen without jumping to answers. By acknowledging their concerns, you show that you’re taking them seriously and respect their feelings.

Try responding with phrases like, “That sounds tough,” or “I can see why you’d feel that way.” Often, just knowing that someone understands can relieve a big part of their worry.

2. Shift Focus to the Positives

Back-to-school nerves are real, but so is the excitement of a fresh start. Gently guide your child to focus on the aspects they’re looking forward to—maybe it’s a favorite class, seeing friends, or joining an after-school activity. You might ask, “What’s one thing you’re excited about this year?” This approach helps them see that while the unknown is daunting, there are also familiar and enjoyable elements to look forward to.

3. Create a Back-to-School Routine

A reliable routine can ease a lot of back-to-school jitters. This doesn’t have to mean rigid schedules, but introducing consistent morning and evening practices helps create a sense of stability. You could try setting a relaxing bedtime routine that includes reading or talking about the day, or a morning ritual like sharing breakfast together before school. A solid routine can help children feel grounded and more in control as they adjust.

4. Practice Coping Skills in Advance

Teaching coping skills can be a game-changer for anxiety, especially when kids are faced with new situations. Practicing simple techniques like deep breathing, visualization, or grounding exercises can help them feel equipped to manage anxious moments. For example, try a simple breathing exercise together: breathe in for four counts, hold for four, and breathe out for four. Encourage them to practice this when they feel worried at home, so it becomes second nature in the classroom.

5. Reassure Them That Nerves Are Normal

One of the most comforting things for kids (and adults) to hear is that they’re not alone in their anxiety. Remind them that most of their classmates are feeling similar emotions and that it’s completely normal to feel a bit nervous before school starts. By normalizing these feelings, you give them the chance to process their anxiety without feeling like something is “wrong” with them.

6. Help Them Visualize Success

If your child seems particularly worried about a certain aspect of school—like meeting a new teacher or finding friends—try a little visualization. Sit together and guide them in imagining the situation going well. For example, you might say, “Imagine walking into the classroom, finding your seat, and feeling at ease.” Visualization can help them mentally rehearse a positive outcome, which can, in turn, ease some of their worries.

7. Celebrate Small Wins

Even if the first few days are bumpy, celebrate each step forward. Maybe they got up on time, made it through lunch without nerves, or spoke to a new classmate. Pointing out and praising these small victories encourages resilience and shows that their efforts to adapt and grow are valued.

With these small, supportive steps, you’re giving your child the tools they need to navigate back-to-school anxiety with confidence. Remember, it’s okay if it takes time. Each day they feel a bit more comfortable is a day closer to feeling fully settled. Here’s to a fresh start, filled with growth and a little more ease.