As the 2025 school year begins, back-to-school anxiety is at the top of families’ minds as they navigate an evolving educational landscape and lingering challenges from recent years. Many children and teens have faced disruptions in learning, new social pressures, and increased digital influences that can heighten stress.
According to the World Health Organization, one in seven young people worldwide faces a mental health disorder, with school-related anxieties frequently impacting both attendance and social interaction. With the proper support, parents and caregivers can ease these concerns.
Here are some practical tips to help make returning to school a positive experience.
Create a Consistent Routine
A steady routine provides children with a sense of stability, easing the challenges of new transitions. Try to establish regular times for waking up, meals, and bedtime. This structure offers predictability, helping to reduce stress by giving children a clear idea of what each day will bring.
Open Communication
Talking openly about their feelings can reduce feelings of isolation. Encourage children to express their worries without judgment. A simple conversation where they feel heard and understood can have a significant positive impact.
Sleep
Sleep is vital in mental health, especially for children and teens. Lack of sleep can exacerbate feelings of anxiety, so establish a calming bedtime routine to help them unwind. Limit screen time at least an hour before bed to promote better sleep quality.
Encourage Positive Self-Talk
Helping kids and teens to use positive self-talk can boost their confidence and reduce doubts. Encourage them to focus on what they’re good at and celebrate little wins. Phrases such as “I can do this” or “I am ready” can make a big difference in their feelings.
Taking Breaks
School can be stressful, so it’s good for kids to know that taking breaks is okay. Encourage them to take short pauses while studying and do something they enjoy, like drawing, playing, or relaxing. Taking breaks helps them feel less stressed and stay focused.
Social Connections
Social interaction is a significant source of anxiety for children. Connecting with friends before school starts or joining after-school clubs can help them feel more comfortable. Encourage them to contact classmates and build a support network they can count on during the school year.
Relaxation Techniques
Simple relaxation techniques like deep breathing exercises or mindfulness practices can help kids manage their anxiety. Practicing these techniques together reinforces the importance of self-care. Teaching children these strategies early can provide them with lifelong tools for managing stress.
Seek Professional Help
If anxiety becomes overwhelming or starts to interfere with daily life, seeking help from a mental health professional is a constructive step. Therapists can provide tools and coping strategies tailored to a child’s unique needs, helping them navigate challenges more easily.
Signs of Back-to-School Anxiety
- Reluctance to go to school
- Changes in appetite or sleep patterns
- Frequent complaints of stomach aches or headaches
- Social withdrawal or irritability
- Decline in academic performance
By keeping an eye on these signs, parents can support their children. Helping kids and teens with back-to-school anxiety takes teamwork from parents, teachers, and mental health professionals. We can support their confidence and resilience by keeping communication open, promoting a positive outlook, and providing ways to handle stress.
