Consider the following as it relates to this week’s blog: The alarm buzzed at 6:15 a.m., and our entire family was already dreading the chaos of the morning. Lunches hadn’t been packed, homework still sat unfinished on the kitchen table, and my youngest was tugging at my sleeve, asking what was for breakfast. The first day of school always feels like a marathon that started before the sun even rose and seems to start the year off in a stressful way. The pressure of keeping it all together during the school year leaves us all feeling drained, guilty, and anxious. I often wonder do other families feel this way? It doesn’t make it any easier to manage the whirlwind of emotions that come with the back-to-school season, however I often wonder if we are the only ones and what I can do to emotionally support my kids and myself better.
The back-to-school season can be a whirlwind of sharpened pencils, packed lunches, and freshly bought backpacks. But along with the excitement often comes stress — for both kids and parents. New schedules, academic expectations, and social dynamics can stir up anxiety, overwhelm, or even feelings of loneliness. As a parent, it’s important to remember that your child’s mental health is deeply connected to your own well-being. When you feel grounded, calm, and supported, it’s easier to help your child navigate the transition with confidence.
1. Recognizing the Signs of Stress in Kids
Children and teens may not always have the words to express how they’re feeling, but they show it in other ways. Common signs of back-to-school stress can include:
- Difficulty sleeping or changes in appetite
- Increased irritability or emotional outbursts
- Avoidance of school-related conversations
- Headaches or stomach aches without a clear medical cause
By staying tuned in to your child’s emotional and physical cues, you can step in early with support.
2. Creating Predictability Through Routines
Kids thrive on structure, and the start of the school year is a perfect time to re-establish healthy routines. Consistent bedtimes, regular meal schedules, and predictable after-school activities can give your child a sense of stability. You don’t have to make it rigid — a little flexibility helps too — but having a predictable rhythm to the day helps reduce anxiety for everyone in the household.
3. Encouraging Open Conversations
Make space for daily check-ins, even if it’s just a few minutes over breakfast or before bed. Ask open-ended questions like:
- “What was your favorite part of the day?”
- “Was there anything today that made you feel worried or stressed?”
- “Who did you enjoy spending time with today?”
The goal isn’t to fix every problem immediately but to show your child that their feelings are valid and you’re a safe person to talk to.
4. Managing Your Own Mental Health as a Parent
Parents often juggle their children’s needs alongside work, household responsibilities, and their own stress. It’s easy to put yourself last, but your mental health directly impacts how you show up for your child. Try:
- Setting aside quiet time for yourself, even if it’s just 10 minutes of deep breathing or reading.
- Seeking support from friends, other parents, or a counselor if you’re feeling overwhelmed.
- Letting go of perfection — it’s okay if every lunch isn’t Instagram-worthy or homework time isn’t perfectly calm.
5. Knowing When to Seek Professional Support
If you notice your child’s anxiety or mood struggles are persistent or worsening, it may be time to connect with a mental health professional. Therapists can help children develop coping skills, work through challenges, and build resilience. Many schools also have counselors who can be a valuable resource.
New Beginnings
The back-to-school season is a fresh start, but it can also be emotionally demanding. By paying attention to mental health — both your child’s and your own — you can create a foundation for a more peaceful, connected, and successful school year.
Remember: You don’t have to navigate it alone. Whether through family, friends, or professional support, help is always available. Book your appointment with our team, today.
