The start of a new school year can be exciting—but also nerve-wracking—for many kids. Common worries like “Who will I sit with at lunch?” or “Will I make friends?” can lead to anxiety and stress, especially for children who are starting at a new school, recently moved or feel unsure about fitting in. These feelings often show up as crying, stomachaches or trouble sleeping.
Adeola Adelayo, MD, a psychiatrist with Banner Behavioral Health Hospital, shares expert advice on how parents can help their children navigate these challenges and make the transition back to school smoother.
1. Listen and empathize
Take time to really listen to your child’s concerns. “Parents often assume kids are handling things effortlessly,” says Dr. Adelayo. “But kids may bottle up their emotions when they’re scared.”
Encourage open conversations by asking open-ended questions. Avoid dismissing their feelings; instead, let them know it’s normal to feel nervous or scared. Share your own experiences to help normalize their emotions but allow your child to lead the discussion.
Remember, validation is key—acknowledge their fears and reassure them that they are not alone.
2. Practice makes perfect
New environments and routines can feel overwhelming. Help your child build confidence by practicing ahead of time. If it’s possible, visit the school, walk the halls, locate important areas like bathrooms and meet their teacher before the first day.
“Even an hour or two spent getting familiar with the school can help reduce anxiety,” Dr. Adelayo explains. “Practice things like navigating the hallways or opening their locker until it feels second nature.”
3. Connect with teachers
Encourage your child to introduce themselves to their teacher. Older kids can send an email expressing their excitement for the new school year and sharing any concerns they have. As a parent, don’t hesitate to reach out to the teacher yourself to share insights about your child’s personality or any challenges they may face.
“Parents sometimes worry about bothering teachers, but educators appreciate this,” Dr. Adelayo says. “It gives them a head start in understanding your child.”
4. Build social connections
Making friends is one of the biggest sources of back-to-school anxiety. Help your child form connections ahead of time. Arrange playdates for younger kids or encourage older children to join clubs or sports teams where they can meet peers.
For families new to the area, look for local social media groups or parent networks. Many schools or neighborhoods have online forums where you can connect with other parents and set up opportunities for kids to meet.
“Forming even one or two connections before school starts can make a big difference,” Dr. Adelayo notes. “It’s also a great way for parents to meet others in the community.”
5. Prioritize rest and relaxation
Good sleep is vital for easing back-to-school jitters. Help your child adjust to a school-friendly sleep schedule by enforcing earlier bedtimes and limiting screen time before bed. If your child struggles with nighttime anxiety, mindfulness and meditation apps designed for kids, like Headspace for Kids, can help calm their minds.
“Teaching children relaxation techniques can empower them to manage their stress,” Dr. Adelayo adds. “Deep breathing exercises or simple visualization can work wonders.”
When to seek additional support
Despite your best efforts, some children may need extra help adjusting to the new school year. If your child continues to struggle with severe anxiety or behavioral changes, speak with their teacher, school counselor or pediatrician. Professional support can make a big difference. For mental health services, contact Banner Behavioral Health to learn more about available resources.
Key takeaways:
- Back-to-school anxiety is common but manageable.
- Open communication, preparation and social connections can help kids feel more at ease.
- Seek professional help if your child’s anxiety persists.
Recommended reading
- ADHD and School Success: Tips for Better Focus and Attention
- What Parents Should Know About Signs of Anxiety in Kids
- 7 Tips for Raising Mindful Tweens and Teens: A Parent Guide
