A Parent’s Guide on How to Deal Deal With Back-to-School Anxiety

Many kids experience a mix of emotions at the end of summer – excitement to see friends and learn new things, but also anxiety and stress about not knowing what the school year will bring.

Back-to-school anxiety is something that’s become more common in the aftermath of COVID-19. A Recovery Village survey from 2021 cited that over 60% of students (elementary to college ages) reported feeling anxious about returning to in-person classes. In a more recent study from the Harris Poll and the On Our Sleeves Movement for Children’s Mental Health, 71$ of parents reported their kids had “experienced challenges” in the previous school year. 22% said that mental health challenges were a contributing factor.

For some, this anxiety is a fleeting feeling that passes once they get comfortable with being in a new grade or new school. Others may struggle for longer, needing additional support to help them adjust to the transition.

What causes back-to-school anxiety?

Change is hard for anyone, especially children. When you don’t know what to expect, it’s easy to assume the worst. Imagine you’re a kid going into middle school. It’s a new environment for you with new teachers and new classes. But the scariest part? You have no idea how it will be because you’ve never experienced it before. This is how back-to-school anxiety develops, but it can also stem from a range of sources, including:

• Fear of new teachers or classmates
• Uncertainty about academic expectations
• Worries about fitting in or making friends
• Concerns about bullying or social conflicts
• Adjusting to a new schedule and routine

Recognizing the signs of back-to-school anxiety

As we mentioned earlier, many kids deal with mental health challenges. Knowing the warning signs of poor mental health in your child is something that can help reduce their risk of developing more severe back-to-school anxiety.

If you start seeing uncharacteristic behaviors from your kids, it’s a sign to start digging deeper to find the cause of these issues. When they have anxiety about returning to school, they may have trouble sleeping, increased irritability, difficulty concentrating, or try to avoid things, people, or places that remind them of academics.

They may also have more headaches or stomachaches, whether that’s an actual complaint or something they’re using to attempt to get out of participating in school. Remember that when a child does this, it’s not always out of malicious intent.

Tips on to overcome back-to-school anxiety

The earlier you can start preventative measures to decrease the anxiety, the easier it is to intervene if it does manifest before or during the beginning of the school year. Here are some of our favorite tips to help you and your child deal with back-to-school anxiety.

Stay organized

Staying organized can help reduce stress and anxiety, so encourage your child to use a planner or app to keep track of assignments and due dates. This can also help them develop essential time management skills and a sense of responsibility. Additionally, consider setting reminders together to ensure they never miss a deadline.

Create a supportive environment

If your child is nervous about starting school, make sure you’re creating a supportive, safe environment in your home. They can process their anxiety and decompress after a stressful school day. You can also:

• Encourage open communication
• Listen without judgment
• Offer reassurance without dismissing their concerns

Let your child know it’s normal to feel worried or nervous about starting school. Acknowledge their feelings and reassure them that, like any new experience, it might take some time to get used to, but soon they’ll find it enjoyable and easy.

Ultimately, as you help your child develop problem-solving skills, encourage them to take ownership of their anxiety. By empowering them to manage their stress, you can help them build resilience and confidence – two skills that will undoubtedly help them as the school year continues.

Focus on the positive

Work with your child when anxious and encourage them to think about what they’re looking forward to, such as reuniting with friends, learning new subjects, or participating in extracurricular activities. You can also help them set goals for the year, whether academic, social, or personal, and share your own experiences and memories of school to show them they’re not alone. When you help them focus on the positives and practice this philosophy in your own life, you can help them develop a more optimistic outlook on returning to school.

Get acquainted with the school

Take a sneak peek at the school’s layout with your child, and familiarize them with the surroundings. This can include locating their classroom, the cafeteria, and other areas they will frequent during the school year. A trial run can help your child become more acquainted with the environment, reducing the volume of first-day jitters and anxiety. This can also give them a sense of ownership and control over their new space.

Practice self-care

You can’t pour from an empty cup, which is why practicing self-care is essential as a parent. It’s easy to become fatigued during back-to-school time, especially if you have multiple children. Here are some tips on how to practice self-care as the start of school approaches to prevent this from happening:

• Encourage a consistent sleep schedule, healthy eating, and regular exercise to help reduce stress.
• Connect with other parents, join a PTA or support group, or seek professional help if needed.
• Make time for doing things you enjoy, whether that’s reading a book, taking a walk, or enjoying a hobby.
• As the new school year begins, remember that it’s okay to take things one step at a time; don’t be too hard on yourself or your child if things don’t go exactly as planned.

Explore counseling or medication

If they’re especially anxious, try to meet with their teacher or another staff to determine if there are additional support means, like an IEP or a 504 plan. Talk therapy, specifically cognitive behavioral therapy or acceptance and commitment therapy, assists your child in processing the anxiety, intrusive thoughts, or harmful behaviors that they’re experiencing. Medication management services are also an option for kids who may struggle with more significant mental health issues.

At Balance Psychiatric Services, we’re ready to help you navigate the challenges of back-to-school anxiety and set your child up for success. We practice holistic care, focusing on patience, understanding, and support, especially when working with kids. Plus, our services are all conducted via telehealth, so you won’t have to take any additional time out of your busy schedule to drive to an office.

Schedule an appointment with one of our providers by calling 412-467-6410 or reach out through this contact form.