Back to School Tips to Reduce Anxiety

As summer time comes to a close and the beginning of the school year approaches, there may be many different feelings arising from both parents and students. Some students may feel really excited that they get to see their friends at school every day, nervous about going to the next grade, annoyed about having homework again, and/or angry that they don’t get to sleep in anymore. Some parents may feel happy that their child will be back on a structured schedule, sad to see that their child is growing up and starting school for the first time or advancing to a new grade, and/or anxious about getting the time off work to drop off and pick up their kid at the appropriate times. Regardless of the situation, we at Pacific Coast Therapy recognize that this transition can be tough and anxiety producing. We have some helpful tips and tricks that will hopefully make the transition a bit easier, whether you are the student or the parent.

For parents: How to manage separation anxiety

Anticipating the new challenges and changes that come with beginning school, moving up a grade, or moving to a new school can be quite overwhelming for parents. Thoughts like, “What if my kid gets bullied?”, “What if the teacher’s don’t understand my kid’s needs?”, “What if my kid is falling behind academically after a year of online learning?” may be especially common around this time. Worrying about the wellness of your child when they are not in your direct care can be all-consuming and produce your own challenges at work or in relationships.

To help manage this worry, ensure you are doing intentional things to care for yourself. Whether this be journaling, laughing with friends, praying, exercising, or any other stress relieving activity, make the time for you! Approaching this transition with patience and acceptance will help you to manage the anxious thoughts and model for your kiddo how to manage their own anxious feelings.

Establishing an open line of communication with your child’s teacher is another way to ensure they are receiving the amount of support necessary for their success. Oftentimes, parent-teacher conferences happen periodically throughout the school year to go over the strengths, struggles, and recommendations for your child’s school career. Utilize this time to share your thoughts on your child’s progress, areas they can improve, and perhaps ask for some indication that they are okay emotionally in the classroom. Creating a list of items to address beforehand may be a good idea to make sure you cover all the bases. Find the best way to remain in communication with the teacher should anything pressing come up, and trust that the teacher will update you accordingly.

For kids: How to manage separation anxiety

After you’ve determined the ways to best manage your own feelings of anxiety, helping your kids manage their anxiety will feel much easier. Giving kiddos consistency is one of the best ways to help them feel regulated. Discussing bedtime and morning routines with your kids is one of the first steps you can take to help their bodies readjust to the school schedule. Starting about 2-3 weeks before the expected return to school will ensure their internal clocks can handle the school schedule. For younger and/or neurodiverse kids, creating a visual schedule to keep in their bedroom or around the house will help to promote autonomy and remind them of the routine.

For younger children, the drop off process can be one of the most anxiety-producing steps of returning to school. They may not know what to expect once they get to school, fear being in unfamiliar environments, or worry that you will not return. To help with this process, you may try giving them a transitional object such as a parent’s hoodie or a favorite stuffed animal. Tell them that they can keep this object in their backpack or cubby to remind them that the parent is with them and excited to pick them up later.

Another fun way to both connect with your kiddo and ease their drop-off anxiety may be to prime them for positivity at the start of the day. This may look like saying, “I can’t wait to hear what exciting thing happens at school today!”, “I wonder who will be the first person to smile at you today!”, or “How many people do you think will wear the color red today? Make sure you report back when I pick you up from school!”

With older kids who are nervous about returning to school, taking more direct approaches will be most effective to address their anxiety. This can include asking them candidly what they are nervous for, going to the school together before the first day to find where their classes are so they know exactly where to go, and/or teaching them coping skills to use when they are at school feeling anxious.

If you find that none of these methods are especially effective, perhaps it’s time to reach out to a therapist for additional support. Give us a call today to meet some of our friendly therapists and find a good fit for you or your kiddo!