6 Tips for Managing Back-To-School Anxiety

6 Tips to Manage Back-to-School Anxiety 

The beginning of the school year can be an exciting time, but for some kids, it can also bring up fear, worry, and even dread. For children with anxiety disorders, times of transition, such as the beginning of the school year, can exacerbate their symptoms and make it harder to enjoy the final weeks of summer.

According to the National Institute of Health (NIH), it is estimated that 31.9% of adolescents have an anxiety disorder. As a parent or caregiver, knowing how to support your child during this transition is essential to help them thrive in the school year ahead.

Here are six strategies to manage your child’s back-to-school anxiety:

1. Visit the school ahead of time.
   If your child is starting a new school, this is especially important. If possible, visit the school building with your child before the first day of school. Walk through the hallways, check out the cafeteria, locate their locker, and visit their classroom. Oftentimes, anxious kids imagine worst-case scenarios, so seeing the space in person can help to familiarize them with the building and maybe show them that their worst-case scenarios are unlikely. 

2. Set up playdates.
   Seeing a familiar face on the first day of school is going to help your child feel more comfortable. Making new friends or having been away from friends for the summer can bring up feelings of worry about social dynamics. Try to set up a quick meetup with some of your kids’ friends before school starts, as it is helpful for them to connect before the first day. 

3. Validate your child’s emotions.
   It can be tempting to say “it will be fine” or “you’re okay” when a child says they’re nervous or worried. However, for anxious kids, this can feel invalidating or dismissive. Instead, try, “I know this is scary and I know you can handle it.” This kind of response shows the child that you believe in their ability to tolerate any anxiety. If you demonstrate confidence, it will help your child’s confidence in themselves. 

4. Adjust their schedule.
   In the week or two leading up to starting school, adjust your child’s sleep schedule and daily routine so that it is not as much of a shock on the first day! It is common to stay up later and sleep in later during the summer, and transitioning back to an earlier bedtime and wake-up can feel difficult. For children with anxiety disorders, structure is important, and feeling as if they are in a consistent routine leading up to the beginning of school will make them feel more in control.

5. Make a coping plan together.
   Sit down with your child and make a plan of coping skills or tools that your child could use if they feel nervous at school.
   
   Some examples of tools may be:
   - Keeping a stress ball in their backpack
   - Writing down worries to share later
   - Visiting the school counselor’s office
   - Practicing positive self talk “I can do this!”
   - Deep breathing techniques
   
   Be sure to practice these ahead of time so the child has internalized them and they are familiar when they feel anxious at school. 

6. Consider communicating with the school.
   Most schools have students who struggle with anxiety related to school every year, and dedicated staff who are trained to support their students. School counselors are a valuable resource for discussing your concerns. They can put plans into place to make sure that your child feels more supported at the start of the year. They may even be able to meet you at school during your visit and show you around! Having a trusted adult at school can help kids feel supported across settings. 

Back-to-school anxiety is incredibly common and manageable. With the right tools and support, children can feel supported going into the school year and build their confidence while facing their fears. While some back-to-school nerves are normal, if the anxiety is getting in the way of daily functioning, it may be time to seek extra support through therapy. 

If your child is struggling with back-to-school anxiety, please reach out here to schedule a free consultation!