How to Reduce Anxiety Around Back-to-School

Reducing back-to-school anxiety involves early preparation, open communication, and gradual
routine changes. Many children and teens will be excited about the return to school,
reconnecting with friends and teachers, engaging in sports, performance arts, and feeling a
sense of normalcy due to the routine school provides. However, excitement can often be
accompanied by jitters or nervousness.

Some kids will be afraid to leave the safety of their home and go back to the social or
behavioral expectations that are part of a school day. They may feel anxious or worried about
adjusting to a new schedule and routine.

Help them name their feelings if they are having trouble and validate that the feelings they are
experiencing are understandable. It is as simple as saying, “I hear you’re feeling nervous. It
makes sense to feel nervous at the beginning of the school year” or “I understand you are
frustrated that you have to get up earlier for school. That makes sense.”

Truly hear them and try to understand their point of view, so they feel safe and validated. Know
that feelings may change from day to day or as school gets underway. The following are some
practical options to help your child get ready to go back to school.

Reigning in those late bedtimes a few weeks before school starts is important. Start moving
bedtime, say, 15 minutes earlier every three days until your child is getting the recommended
sleep for their age, based on when they will need to wake up on school days. Avoid screens
starting at least 60 minutes before bedtime.

Continue aiming to have your child move their bodies for at least 60 minutes each day. Being
active reduces stress, improves sleep, and helps kids be ready to learn and cope with
challenges.

Start planning healthy meals for school days. Enlist your child in making a list of fruits and
vegetables they’d like to pack in their lunch or have ready for after-school snacks. Pick a water
bottle they can pack with them to help them stay hydrated. Make a schedule for sharing the
responsibilities of school-night dinners, such as working side by side in the kitchen will be a
great time to check in as the school year gets going.

Visit the school campus. Walk the halls, find the classroom, and meet the teacher during open
houses to build familiarity. This will help your child find their way around and reduce
nervousness around a new space.

Getting medical needs met at school requires a clear plan connecting your family, your child’s
doctor, and the school staff. Get any required immunizations, annual check-ups or sports
physicals scheduled now. Stay on top of preventive health visits and schedule those
appointments before life gets even busier. The following are essential steps to getting your
child’s medical needs met.

− Get an action plan. Ask your pediatrician to write specific medical or emergency action
plans for conditions like allergies, asthma, or diabetes.
− Talk to the nurse. Share medical records, emergency contacts, and prescription details
directly with the school nurse.
− Request formal accommodations. Ask for a Section 504 Plan or Individualized Education
Program (IEP) to guarantee needed supports like medication dispensing, dietary rules,
or physical rest breaks.
− Inform key staff. Ensure teachers, bus drivers, and coaches understand your child’s daily
symptoms and emergency steps

For questions about reducing anxiety and to make an appointment, write to us on our website
or call us at (585) 442-6960.