Back To School Adjustment: Tips to Lessen the Stress

Transitioning back to school after the summer can present a variety of challenges for kids and families. The shift from the relaxed, mostly unstructured, days of summer to the more regimented school schedule can cause stress and anxiety for both kids and adults. 

Families may struggle with adjusting to earlier wake-up times, longer days, need for increased focus, meeting new teachers and friends, homework, and extracurricular activities; all of which can disrupt routines and sleep patterns. Additionally, the pressure to perform academically and socially can be overwhelming.

Mental Health and Academics 

Did you know that child and adolescent mental health challenges can significantly impact a child’s ability to learn? 

The link between students’ mental health and their academic success has been well researched, If a child is suffering from mental health concerns or are struggling to have their basic needs met, they are going to experience difficulty learning new things. One in five children has a diagnosable mental, emotional, or behavioral disorder, making it vital that children’s mental health needs be a top priority.

Back to School Struggles

The change in environment and the need to re-establish friendships or navigate new social dynamics can also contribute to feelings of uncertainty and fear,  For some children, the fear of the unknown, such as new teachers, new classrooms, new routines, and new peer interactions, can exacerbate mental health symptoms, making the back-to-school transition a particularly tough time. 

It is normal for kids to feel a sense of overwhelm when entering new surroundings. However, if you child is experiencing fear or anxiety that is interfering with their daily lives, it might be time to reach out to a professional. If your child is exceptionally anxious or teary or experiences after school meltdowns, that is a good clue it might be a good time to reach out for help. 

Tips to Help Ease the Transition Back to School

Establish Predictable Routines: Kids and adults thrive when they know what is coming next. Slowly work to re-establish school routines at least a week before school starts. This includes inching bedtime closer to your target bedtime, re-establish morning routines. Practice picking out school clothes, packing lunches and gathering anything that needs to go to school and put it by the front door the night before.

Building Familiarity and Comfort: Visit your child’s school, attend meet the teacher events, and arrange playdates with classmates to help make the school  environment more familiar and ease anxiety. 

Name & Empathize with Feelings: Validate children's feelings about returning to school, encourage open discussions about their concerns, and teach relaxation techniques and mindfulness to help manage anxiety​. Establish a supportive home environment where your child feels safe to express their feelings. 

Setting Goals and Expectations: If a task seems overwhelming, work with your child to break down tasks into smaller, manageable steps. Celebrate small achievements to help your child build confidence and reduce stress​​. 

Practice Self-Care: Prioritize getting enough sleep, quality nutrition, physical activity and setting boundaries. Practice saying “no” to things that are not in alignment with your family's goals and values. 

Organize: Plan ahead by cleaning and organizing study spaces and ensuring all necessary school supplies are ready. 

Create Community: Spend time with people who support you and your family and make an efffort to maintain connections.

By incorporating these strategies into your routine, you and your child will be able to start the school year with confidence and a positive mindset. 

Who Can Help?

If the transition back to school leads to anxiety or other mental health symptoms, please know there are people who can help. 

School counselors, and therapists are trained professionals who can provide additional support and coping strategies​ to the whole family. 

When to Reach out to a Counselor or Therapist?

If your child…

• is experiencing a sense of overwhelm that is interfering with their day to day lives

• starts to emotionally withdraw or isolate

• experiences school resistance or refusal

• is struggling to make or maintain friends

• expresses somatic symptoms such as headaches or stomach achess

Here at Well MInd Body we understand the stress that can come with transitioning back to school. If you or your loved one needs support, please know we are here to help you navigate this difficult transition.

Thank you for being here!