As the school year approaches, excitement and anxiety often go hand in hand—for both kids and parents. Whether your child is entering kindergarten, navigating middle school, or preparing for high school, the first few weeks can feel chaotic. Prioritizing mental health and wellness during this transition can make all the difference.
Here are age-specific tips to help reduce stress and support your child’s emotional well-being as they head back to school
For Elementary School Kids
1. Create a Predictable Routine
Young children thrive on structure. Start the school-year routine a week early—bedtime, wake-up, meals, and screen time—to ease the transition.
2. Talk About Feelings
Use simple language to ask how they feel about school. Books and role-playing can help younger kids express emotions they don’t yet have words for.
3. Practice Separation
If your child is anxious about being away from you, practice short separations with a trusted caregiver to build confidence, and reliably pick them up at the time you say you will be there.
4. Morning Connection Rituals
A special handshake, a note in their lunchbox, or a morning hug can provide emotional security throughout the day.
For Middle Schoolers
1. Normalize Nerves
Middle school brings big changes—new buildings, teachers, and social dynamics. Let your child know it’s normal to feel nervous and that others feel the same way.
2. Encourage Organization
Help them set up a planner or digital calendar. Visualizing their schedule can reduce anxiety and increase a sense of control.
3. Limit Overscheduling
Balance is key. Avoid packing their schedule with too many extracurriculars, especially in the first few weeks. They will need some downtime every day, even once they are comfortable in their new schedules.
4. Be careful of too much screen time, and especially negative impacts of social media
5. Foster Open Communication
Middle schoolers may not always open up easily. Create low-pressure moments to talk—like during car rides or during other activities. A tradition of “tell me a rose and a thorn” about your day can normalize that we all have ups and downs in a day, and make it easier for kids to share the bad things too.
For High Schoolers (Grades 9–12)
1. Set Realistic Expectations
Academic pressure ramps up in high school. Help your teen set achievable goals and remind them that their worth isn’t defined by grades.
2. Prioritize Sleep
Teens need 8–10 hours of sleep, but often get less. Encourage a consistent bedtime and limit late-night screen use. (For yourself as well- it is well documented by research that being on screens before bed interferes with the production of melatonin, the sleep hormone.
3. Watch for Warning Signs
Be alert to changes in mood, appetite, or social behavior. These could signal stress, anxiety, or depression.
4. Encourage Self-Care
Support your teen in finding healthy outlets—journaling, exercise, music, or time with friends—to manage stress.
Universal Tips for All Ages
1. Create a Calm Morning Routine
Prep lunches, backpacks, and outfits the night before to reduce morning chaos (for younger kids, lay out even the socks and shoes so you aren’t scrambling in the morning to find them. Some parents pack several days of lunches at one time to save time, both for the kids and for themselves. Have the kids help pack their own lunches, both to build autonomy but also to be sure they have something they will eat.
2. Set a Charging Station
Designate a spot for devices to charge overnight—away from bedrooms to support better sleep.
3. Use a Visual Checklist
Create a simple checklist for younger kids (with pictures) and a written one for middle schoolers to follow each morning.
4. Wake Up Earlier (Just a Bit)
Even 10–15 extra minutes can reduce the rush and allow for a calmer start. Alternately, if you have an early riser, occasionally have a special breakfast together to just spend some time before the day starts.
5. Stick to a Routine
Consistency reduces anxiety. Try to keep wake-up, breakfast, and out-the-door times the same each day.
6. Limit Screen Time in the Morning
Avoid TV or tablets in the morning—they can distract and delay.
7. Create a “Launch Pad”
Have a designated spot near the door for backpacks, shoes, and anything else needed for the day.
8. Model Healthy Coping
Show your kids how you manage stress—deep breathing, taking breaks, or asking for help.
9. Celebrate Small Wins
Acknowledge their efforts, not just achievements. This builds resilience and confidence.
10. Stay Connected with Teachers
Early communication can help identify and address issues before they escalate.
Final Thoughts
The back-to-school season doesn’t have to be overwhelming. With a little planning and a lot of empathy, you can help your child feel supported, confident, and ready to thrive. Remember, mental wellness is just as important as academic success—and it starts at home.