Jumpstart a Smooth School Year: 5 Exciting Tips to Conquer Back to School Anxiety!
- Kara Kohnen
- Aug 12
- 3 min read
As summer break winds down and a new school year approaches, it's normal for children to feel a mix of excitement and anxiety. New teachers, classmates, and schedules can feel overwhelming. However, with practical strategies, you can help kids transition smoothly. Here are five fantastic tips to help your child conquer back-to-school anxiety.
Create a Routine
Establishing a daily routine can significantly reduce anxiety in children. Routines offer a sense of security and predictability. Begin by creating a morning schedule that includes time for breakfast, packing school supplies, and moments for relaxation. For example, children can benefit from a 30-minute routine that includes:
10 minutes for breakfast
10 minutes to gather their supplies
10 minutes of downtime with a book or listening to music
Consider adding quiet time in the evening to wind down and prepare for the next day. A structured routine informs children of what to expect, easing worries about unfamiliar situations.
Encourage Open Conversations
Creating a safe environment for open discussions about feelings is essential. Spend time talking to your child about their concerns regarding school. This approach allows them to express fears and realize their feelings are valid. For instance, you might share a personal story about your first day at school, highlighting similar fears. This connection can help them feel less isolated in their anxiety.
Encourage your child to ask questions, whether about their teacher, classmates, or subjects. Engaging in these conversations can reassure your child and help you identify specific worries to address.
Familiarize with the School Environment
Before school starts, plan a visit to the school together. Walking through the hallways, exploring the classroom, and meeting the teacher can all significantly reduce anxiety and build excitement. If your child is moving to a new school, consider organizing a playdate with future classmates. This interaction can help children establish friendships early on.
Understanding the school layout and daily routine can help increase their confidence when the first day arrives. For example, knowing where to find the bathroom or cafeteria can help alleviate fears of getting lost.
Practice Relaxation Techniques
Introduce your child to easy relaxation techniques for use before and during school. Techniques like deep breathing exercises, visualization, and mindfulness can effectively calm anxious thoughts. Teach them to take deep breaths and imagine a peaceful place, such as a beach or a quiet garden, when feelings of anxiety arise.
These practices can be reinforced at home and applied in the classroom whenever stress hits. Equipping children with these coping strategies empowers them to face challenges confidently. Research shows that children who practice mindfulness techniques report a 20% decrease in anxiety levels.
Focus on the Positives
Encourage your child to shift their focus from fears to positive outcomes. Have them create a list of 5 things they look forward to in the new school year—new subjects, extracurricular activities, or opportunities to meet friends. This exercise helps them visualize the excitement surrounding school, transforming anxiety into enthusiasm.
Additionally, celebrate small achievements throughout the year to make school feel less daunting. Whether mastering a new math concept or winning a small classroom contest, recognizing these successes can boost their confidence and motivation.
By applying these tips, you equip your child with the tools they need to tackle back-to-school anxiety head-on. This transition is a chance for growth, adventure, and renewed friendships. As the new school year begins, remember that you are not alone; many families share these challenges. Together, let’s jumpstart a fantastic school year full of possibilities!
We'd love to help your child with back to school transitions and we are accepting new patients. Please call us today for more support!
Back-to-school season can bring excitement—but also anxiety and stress for many students and parents. At LifeQuality TMS in Brooklyn, NY, we understand how overwhelming these transitions can feel and offer effective, science-backed solutions to help you regain calm and focus. Led by Dr. Rudoy, a psychiatrist with years of experience in treating depression, anxiety, and OCD, our clinic provides FDA-approved Deep TMS therapy for depression —a safe, non-invasive treatment where 80% of patients experience significant improvement and over 60% achieve full remission from depression. Whether you’re facing school-related stress or ongoing anxiety, LifeQuality TMS offers compassionate, personalized care to help you feel balanced and confident again.