How to Help Your Child with Back-to-School Anxiety
Whether it’s a new school year, or coming back after Christmas break or track out, starting school again can evoke a range of emotions in our children and in us as parents. For some kids dealing with the “Sunday blues,” every Sunday night is like they’re going back to school for the first time. Back-to-school anxiety in children may cause worry about new routines and unfamiliar faces, as well as changes in their schedules. We want them to feel secure and not nervous. Supporting our children’s emotions and physical needs gives them the stability required to build the confidence for a new school year. When we notice signs of anxiety early and respond appropriately, we can help our children face that first day back with excitement instead of dread.
Understanding Back-to-School Anxiety
Back-to-school anxiety can show up as fear, worry, anger, sadness, or nervousness during the transition from breaks to school days. Our children might have racing thoughts about leaving home or a fear of being judged and not fitting in. These feelings often show up in the body. Kids might complain of stomachaches or have trouble sleeping. Headaches can occur, especially if they don’t mention their concerns directly and are holding in their worries. Children who seem calm on the outside may still be carrying hidden fears.
We might notice children avoiding conversations about class, “going internal,” or becoming easily upset. Recognizing that this can indicate anxiety and catching it early gives us a chance to address it before it becomes a bigger problem. This is an opportunity to listen to them without judgment and explore their feelings. This helps them work through their emotions related to back-to-school anxiety. Connecting in this way builds trust and creates a sense of safety.
Creating a Strong Foundation for School
How kids feel emotionally reflects how ready they are for school. Talk to them about the upcoming school year before it begins. Give them time to share their thoughts and invite them to open up about any concerns they have. Walking through what the first day will look like or visiting the school can make things feel more familiar, especially if our child is new to that school. Creative outlets like journaling or drawing provide a safe way to process feelings they may not want to say out loud. Teaching simple coping strategies, like slow breathing or imagining a safe place, gives them tools to use during stressful moments.
Physical comfort also matters. Getting enough sleep and having regular meals helps them face early mornings with more energy and confidence. Physical movement, whether through sports or simple playtime, can help release built-up tension. Consistent bedtime and wake-up times make mornings feel calmer. Get them used to school day routines a week or two before school starts.
Our home environment can also make a difference. Having school supplies ready and packing backpacks the night before helps reduce last-minute stress. Teachers also play a significant role. When teachers know about our children’s needs, they can watch for signs of struggle and offer extra reassurance.
Quick Tips for Parents
Ask open-ended questions and listen patiently, without immediately trying to fix things
Rule out learning disabilities, ADHD, and any other aspect of neurodivergence that may be affecting your child’s ability to learn
Rule out things like bullying or struggles with making new friends
Use encouraging and empowering words that remind our children they can do hard things even when they “don’t feel like it”
Celebrate small wins, like making it through a full day
Stay calm yourself; children often mirror our reactions
Evaluate their school’s culture, format, and expectations to determine whether it is the best fit for your child
When to Seek Help
Even when we do everything we can, anxiety may still interfere with our child’s daily functioning. It may be time to seek professional help if worries prevent our children from enjoying and participating in everyday activities. Ongoing physical symptoms such as panic attacks or refusal to go to school are also strong indicators that extra support is needed.
Reaching out to a therapist gives our children a safe space to share their fears and learn personalized strategies. Professional guidance can make the difference between a stressful school year and one where our children feel confident.
We all want our children to begin the school year excited for new possibilities. When back-to-school anxiety starts to feel too heavy for your children, getting some extra help can make a real difference. Call us to schedule a session, and together we can find ways to help them embrace the school year.
