Seven Tips for Addressing Back to School Anxiety

It’s that time of year when we get ready for our end-of-summer parties, kids are excitedly shopping for their new book bags and school supplies, and their anticipation builds for seeing friends again and being a whole year (and grade) older!

Some children enjoy the idea of going back to school to be with their friends and getting back into the learning environment. But this is not the case for all children. Many children face anxiety heading back into the new school year. This is especially true of kids who are starting at a new school or are anxious about being away from parents and caregivers.

In a 2022 survey of nearly 223,000 students across 20 states, 50% of middle school students said depression, stress, or anxiety was the biggest obstacle to learning. Distractions at home and family responsibilities were cited as the second largest obstacle.

It is typical for children to display some nervousness about new routines, schoolwork, or social interactions and these back-to-school jitters tend to gradually diminish over a few weeks. But anxiety symptoms that persist beyond the first few weeks of school and that seem excessive may require additional help and support.

Here are a few tips and techniques for helping to minimize back-to-school anxiety:

1. Start preparing. A week or two before school, start preparing your child for the upcoming transition by resuming school-year routines, such as setting a realistic bedtime, selecting tomorrow’s clothes, and packing lunches the night before.
2. Arrange play dates. Research shows that the presence of a familiar peer during school transitions can improve children’s academic and emotional adjustment. Find time for your child to interact with one or more familiar peers before school starts.
3. Take a visit. Head to their school before the school year begins, rehearse the drop-off, and spend time on the playground or inside the classroom if the building is open. If the school allows, have your child practice walking into class while you wait outside or down the hall. Alternatively, you can practice this at home in a hallway or in a public setting around others.
4. Reward their behavior. Come up with a prize or a rewarding activity that your child could earn for separating from you to attend school. This can be something like getting ice cream after the school day is over or allowing extra time with friends on the playground.
5. Acknowledge that starting school can be hard. Validate your child’s worry by acknowledging that, like any new activity, starting school can be hard but soon becomes easy and fun. Identify the positives of going back to school and help your child associate school with fun activities and social support.
6. Create a coping plan. Help your child identify possible situations they may encounter at school that might increase anxiety or worry. Walk them through how they may initially react to the situation. Then, rehearse a “plan” for alternative scenarios and more effective ways they may respond.
7. Practice relaxation. Having time to unwind after school can be important in helping your child relax and regulate emotions. This could be spending time with friends and family, listening to music, going for a walk or run, playing a sport, baking, drawing, or watching TV. Additionally, teaching your child relaxation skills, such as deep breathing, and encouraging them to use the skills when anxious at school, can further increase their ability to cope with their anxiety and tolerate distress – an important goal for their social and emotional development!

Teaching children how to manage and cope with back-to-school anxiety can also help them prepare for other anxieties and worries that develop in or outside of the school. Remember, it’s okay for your child to feel apprehensive, but with the right strategies in place, this period can be transformed from a stressful hurdle into a manageable, and even exciting, new chapter. Embrace the journey with patience and positivity, and you’ll set the stage for a successful school year ahead.

When Anxiety Persists

Should anxiety symptoms persist beyond the first few weeks of school, do not panic. Some children may need additional help and support. This does not make them defective or doomed – it makes them human. The Capital Institute for Cognitive Behavioral Therapy is here to help. We have a dedicated Child/Adolescent Team in our Bethesda, MD office, ready to aid in your child’s transitions.

Schedule a consultation today to learn more about our services and how we can assist your child during these potentially challenging times.