7 Practical Ways to Help Children Cope with Back-to-School Anxiety
For many children, school can feel overwhelming. From first-day jitters to worries about bullying, the return to school often brings stress, fear, and insecurity. So how can parents tell if their child’s worries are normal, and what can be done to help?
We asked experts for guidance. Here’s what they said.
What Is Back-to-School Anxiety?
Back-to-school anxiety is a form of stress tied to starting or returning to school. Its causes vary. For some children, it stems from separation anxiety, the difficulty of being away from loved ones. For others, it comes from social worries, such as making or keeping friends.
According to Harvard Health, the average school day is full of potential stressors: separating from parents, meeting academic expectations, managing peer groups, and navigating crowded hallways and cafeterias. While these challenges are common, for children who already experience anxiety or who live with an anxiety disorder, the return to school can be overwhelming.
What Causes Back-to-School Anxiety?
a. Academic Struggles
Children with learning disabilities, or those who struggle academically, may feel anxious about performance and fear falling behind.
b. Interpersonal Struggles
Friendships and social dynamics are part of growing up, but for some children, the pressure is overwhelming. Fights, breakups, and friendship fallouts can fuel anxiety.
c. Bullying
Children who are bullied often experience deep stress about returning to school, driven by fear, worry, and insecurity.
d. Health Conditions
According to Psych Central, conditions like ADHD and autism can make it harder for children to fit in, manage routines, and succeed, paving the way for school-related anxiety.
e. Scheduling & the Unknown
The unfamiliar, such as new teachers, classes, or routines, can spark fear and stress. Even challenging assignments may contribute to worry.
f. Separation from Family
For younger children, especially, being away from parents or loved ones can be a significant source of anxiety.
What Are the Signs of Anxiety?
Anxiety doesn’t look the same in every child. It can vary by age, personality, and situation. Younger children may show it differently from older ones, and symptoms often depend on the root cause.
Common Signs in Children
- Frequent stomachaches, headaches, or nausea
- Changes in eating or sleeping patterns
- Loss of interest in activities they usually enjoy
- Irritability or quick temper
- Trouble focusing on tasks
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Constant or excessive worrying
Psychologist Kendra Read of Seattle Children’s Hospital explains: “Anxiety can look a lot of different ways since there are a lot of different ways it presents. Some key things to look out for are avoidance (like refusing school or not talking, or more subtle, such as over-preparing to avoid failure), unexplained physical symptoms (racing heart, stomachaches, vomiting, shaking), and even anger-filled outbursts.”
How to Help Children Cope with Back-to-School Anxiety
1. Listen and Validate Feelings
Let your child talk openly about their worries. Validate their feelings and express confidence: “I know you’re nervous, but I believe in you.” Being heard and supported reduces fear.
2. Remind Them They’re Not Alone
Many children feel anxious about school. Normalizing these feelings helps children realize they aren’t the only ones.
3. Practice School Routines
Do a “dry run” of mornings—waking up, getting ready, packing, and going to school. Ask for feedback on what felt easy and what felt hard, then adjust together.
4. Try Calming Activities
Breathing exercises, yoga, meditation, journaling, or other mindfulness activities calm the nervous system and build resilience.
5. Prep and Plan
Before school begins, help your child feel more comfortable by arranging playdates so they can reconnect with friends. Familiar faces can ease the transition back into the classroom.
Attending orientations or school tours is also a great way to make the environment feel less intimidating. Finally, reading back-to-school themed books together can spark conversations and prepare them emotionally for what’s ahead.
6. Get Outdoors (Physically or Mentally)
Spending time outside reduces stress and anxiety. Encourage hiking, playground time, or beach walks. Visualization and positive imagery also help teens manage emotions.
7. Involve Counselors or Mental Health Professionals
If anxiety feels overwhelming, connect with the school counselor or mental health providers. Having a safe point of contact during the day is essential for children under stress.
Conclusion
Back-to-school anxiety is common, but with listening, validation, preparation, and professional support when needed, children can learn to cope with their worries and start the school year with confidence.
