5 Tips to Ease Back to School Anxiety

 

Here’s how to make the transition to a new school year easier on everyone in the family.

The start of a new school year is often exciting, but it can also stir up a lot of nerves. Kids may feel anxious about going back to school, no matter what their age. They might worry about making friends, finding their way around school or handling the workload. Even just a change in routine can cause anxiety until they settle in. And kids aren’t the only ones who may feel the pinch at this time of year – adults may be stressed as well.

The good news is that back-to-school stress and anxiety are often manageable and short-lived. As a parent or guardian, here are some things you can do to make the transition to a new school year smoother for everyone:

1. Ease into new routines. Jumping back into a school routine can be stressful if you wait until the last minute. Instead, start moving bedtime and wake times up, set aside quiet times for reading and reinstate regular mealtimes for the last few weeks of summer if your routine has otherwise been a bit of a free-for-all. Routines help kids and adults alike feel more in control.
2. Ask direct questions. Kids often won’t come right out and tell you they’re anxious, but as a parent, you may notice that they’re being quiet, cranky or clingy. Be direct and ask gentle questions like, “Is there anything you're nervous about with school starting?” Let them know it’s okay to feel anxious and give them tips on how to cope with anything that worries them.
3. Do a practice run. If your child is starting a new school or riding the bus for the first time, practice can ease fears. Visit the school together, walk the halls or even drive the route a few times. Meet their teacher and try to get together with other kids in their class, if possible. Familiarity helps reduce anxiety because it removes the fear of the unknown.
4. Stay positive. Focus on what kids might enjoy when school starts, like seeing friends, learning something new or joining a club. If you’re feeling anxious about any aspect of the upcoming school year, such as not liking the teacher they have been assigned, try not to let your kids pick up on your energy. If you’re stressed, they probably will be too.
5. Practice coping skills. Talk to your child about things they can do when they start to feel stressed or anxious. Deep breathing, counting to ten or thinking of a happy place are good ways to manage negative feelings. It’s helpful for parents to have a few tricks up their sleeves, too, for when stress starts to rear its ugly head.

Some anxiety is to be expected when a new school year rolls around, but if your child’s feelings don’t go away after a short time or get worse, it may be time to reach out to a school counselor, pediatrician or therapist. They can offer additional support and are often experienced in working with children who have similar fears, concerns and emotions.

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Date Last Reviewed: June 20, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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