How To Help Your Child Navigate Back-to-School Anxiety

The start of a new school year can be a time of excitement, but it can also bring a wave of anxiety for many children. Perhaps you’ve noticed your child worrying about making new friends, keeping up with schoolwork, or even navigating the school environment.

These feelings are natural, yet they can feel overwhelming for both children and parents. If this sounds familiar, you’re not alone. Countless parents (and their kids) deal with these experiences — and, believe us, many have been able to ease school anxiety for their kids.

Here are some parenting tips for school anxiety to help you and your child overcome the jitters this coming school year.

Easing Into the Morning Routine and School Transition

Back-to-school anxiety strategies should start with morning routines. Why?

Mornings often set the tone for the rest of the day. If your child struggles with school-related anxiety, mornings can feel especially daunting.

Here are a couple of easy steps to kick-start mornings on a high note:

Start Slow and Calmly

To help, focus on creating a calm and predictable routine. Start by waking up a little earlier to give everyone enough time to prepare without feeling rushed. This extra time can be spent on soothing activities like a quick 2 minutes of deep breathing in bed before getting up, eating breakfast together, or reviewing the plan for the day ahead.

Do a Dry Run

You might also find it helpful to practice the school routine in advance. If it’s the first day at a new school, take a few trial runs before the term starts. Walk or drive the route, explore the school grounds, and talk about what they can expect.

Familiarity can be a powerful tool for easing worries and giving kids a sense of control. When the first day arrives, remind your child of their preparation — this can boost their confidence and sense of control.

Why It’s Important To Communicate Openly

Besides knowing how to help a child with anxiety about school, you must also remember that managing anxiety is a two-way street. This is where open communication comes in.

Open communication supports your child by creating space for open, judgment-free conversations. When your child shares their worries, listen without interruption.

Acknowledge their feelings and reassure them that it’s okay to feel nervous. Avoid minimizing their concerns; instead, let them know you understand.

For instance, if your child says, “I’m scared no one will talk to me,” respond with empathy. You will likely find yourself wanting to say “Don’t be scared. You will make so many new friends,” but this minimizes and dismisses your child’s fears. You might say instead something like, “It’s completely normal to feel that way when starting something new. I’ve felt that too. Let’s think about what you can do if that happens.”

By validating their emotions, you show them their feelings are important and manageable. Confronting negative thoughts versus dismissing also helps your child learn how to problem solve and process them rather than suppress them. 

You can also model positive self-talk. Share stories about times you’ve faced anxiety and how you coped. This not only normalizes their feelings but also provides practical strategies they can adopt.

Helping Both Younger and Older Kids

Of course, back-to-school anxiety strategies won’t be the same for everyone. A critical factor to consider when you’re trying to ease school anxiety is your child’s age.

Here are some age-appropriate parenting tips for school anxiety:

Preschool Aged Children:

Younger children often benefit from simple explanations and tangible reassurances. For instance, if they worry about being away from you, create a small “comfort item” they can keep in their pocket, like a note or drawing.

Practice separation gradually by arranging short playdates or activities where they spend time away from you in a safe, familiar environment.

Older children, 6-12 years of age:

Older children may be facing new, more complex pressures, such as academic expectations or social dynamics. Encourage them to set small, achievable goals to build confidence.

You might say, “What’s one thing you’d like to focus on this week?”

Offer support without stepping in too quickly. This helps them develop independence while knowing you’re there if needed.

Adolescents: 

Your teen is likely navigating many social, athletic, and academic pressures during the school year, so the start of the year can feel overwhelming knowing the many pressures they will be soon carrying. 

Take a moment to reflect on the year prior with them: what went well and what did not? Help them set personal goals for the new year and also come up with clear steps to achieve those goals. Reassure your teen that they can come to you with any feelings or worries they have and that you are a safe person to share their feelings with.

What Works for Any Age: Relaxation Techniques

No matter your child’s age, relaxation techniques can be helpful. You should teach these techniques so that your kids are equipped to deal with anxiety throughout the day.

Breathing exercises, mindfulness, or short moments of reflection can help them regain calm in stressful moments. Start practicing one at a time together and find a single technique that works well for them to start. Build upon their techniques after they have mastered one and they want to learn a new one. There are so many techniques out there, so it can feel overwhelming to know which one to encourage your child to try, but know that you only need to do one at a time. 

Still Need Help? We’re Here for You and Your Child

Back-to-school anxiety doesn’t have to be a roadblock. With a thoughtful approach and the right support, you can empower your child to face the new school year with greater confidence.

Of course, you might need some help along the way. Reach out to us at Hearts Connected and let us be your partners in helping your children manage anxiety in school and life.