Managing Back-to-School Anxiety
by Jill Harmon, LCSW-R, CCTP-II
Managing Back-to-School Anxiety
Back-to-school anxiety is common for children, teens, and even parents as summer break winds down. The mix of excitement and nervousness can sometimes tip into stress, affecting mood, sleep, and school performance.
Understanding what drives this anxiety — and how to manage it — can help the whole family start the school year with confidence.
Why Back-to-School Anxiety Happens
Transitions are challenging, especially after a long, unstructured summer. For students, the thought of new teachers, classmates, and routines can be overwhelming. Specific concerns might include:
• Fear of making friends or fitting in
• Academic performance worries
• Changes in schedule or workload
• Navigating new environments (new school, new grade)
Parents may also feel anxious, worrying about how their child will adjust or about balancing school routines with work and home life.
Recognizing the Signs
Back-to-school anxiety can look different for each child. Some common signs include:
• Trouble sleeping or changes in appetite
• Irritability or frequent meltdowns
• Stomachaches or headaches without medical cause
• Reluctance to discuss school
• Excessive worry about grades, friends, or teachers
For older students, anxiety may show up as avoidance — procrastinating on summer assignments, withdrawing from social activities, or resisting conversations about the upcoming school year.
Ways to Help Your Child Cope
A little preparation can go a long way in easing back-to-school nerves. Try these strategies:
1. Re-establish routines early.
Start adjusting bedtime and wake-up times a week or two before school starts. This helps regulate sleep schedules and makes the first week less of a shock to the system.
2. Visit the school.
If possible, walk through the school building before the first day. Knowing where classrooms, the cafeteria, and lockers are located can reduce uncertainty.
3. Talk openly about feelings.
Validate your child’s emotions instead of brushing them off. Statements like “It makes sense you’re nervous about meeting new people” show empathy and create a safe space to talk.
4. Practice coping skills.
Deep breathing, mindfulness exercises, or even a simple mantra (“I can handle this”) can help children manage anxiety when it spikes during the day.
5. Focus on strengths and positives.
Remind your child of past successes — making friends, learning new skills, or overcoming challenges — to boost confidence.
When to Seek Professional Support
If your child’s anxiety is intense, persistent, or interferes with daily life, it may be time to reach out for professional help. Therapy can provide children and teens with coping tools, emotional regulation strategies, and a safe place to process worries.
Parents can also benefit from guidance on supporting an anxious child without unintentionally increasing stress.
Back-to-school anxiety doesn’t have to set the tone for the school year. With preparation, open communication, and support, children can move past the jitters and into a place of resilience and self-confidence.
Contact us to learn how therapy can help your child navigate back-to-school anxiety and build the tools they need for a successful year.
We offer in-person sessions in Middletown and Liberty, and telehealth across New York State. Click here to Request an Appointment.
