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Managing Back-to-School Stress/Anxiety: Helping Children and Teens Navigate the Transition

Khadijah Booth Watkins, M.D., M.P.H., Associate Director | MGH Clay Center for Young Healthy Minds

Heading back to school can bring excitement, anticipation, and a fresh start. The return to school also means the return of the school year’s structure and routines, in which kids tend to thrive. Most kids and families look forward to the new school year — there is often a thrill of expectation. However, for some children and adolescents, the new year can bring about a flurry of different emotions: fear, anxiety, uncertainty, and sadness, all of which can prove to be quite stressful.

Returning to school is often coupled with resuming academic and social demands and expectations. Kids can have concerns related to academic performance, connecting with and making friends, fitting in, and extracurricular demands. This is consistent with a 2025 Pew Research Center report which found that 68% of U.S. teens ages 13–17 said they feel a great deal or fair amount of pressure to get good grades, 47% reported pressure to look good, 41% to fit in socially, and one-third to participate in extracurricular activities.

Anxiety is a natural emotion, and some stress and anxiety during major changes and transitions is normal. So, while it is not the goal to eliminate all anxiety as youngsters return to school, the first day back doesn’t have to be something to dread. We can help young people plan ahead, recognize their stress, and develop healthy ways of managing it. Below are some ways in which you can help facilitate a smooth transition back to school.

For Nebraska families, the back-to-school transition comes with some extra local touchpoints worth knowing about. Nebraska law requires public school employees who interact with students to receive behavioral and mental health training, with a focus on suicide awareness and prevention, each year; Nebraska Department of Education guidance calls for at least one hour of this training annually. So your child’s teachers and school staff are equipped to notice the signs below. If you’re looking for extra support this back-to-school season, Nebraska has several resources built specifically for families — see the list at the end of this article.

What to Look For! Signs of Back-to-School Stress

Some youngsters are expressive and can easily and freely share how they are feeling. For others, identifying and/or expressing their feelings may be more challenging. Hence, knowing what to look for — signs and symptoms indicating that your child may be struggling — is crucial to being able to support them. As the school year approaches, your child’s behaviors may change, or they may show signs that could be a clue that they are experiencing anxiety about returning to school, such as:

  • Changes in sleep patterns — difficulty falling asleep, waking frequently, or sleeping excessively. Young kids may struggle to stay in their own bed and seek comfort in their parents' bed, when they were previously able to sleep on their own.
  • Changes in appetite — eating too little or too much.
  • Younger kids may regress or become clingy.
  • Irritability or emotional outbursts.
  • Increased reassurance-seeking.
  • Restlessness and/or fidgeting.
  • Somatic complaints — some may begin to express physical symptoms such as headaches, nausea, stomach pains, or body aches.

Tips for Back-to-School

Manage Parental Stress/Anxiety

Back to school can be stressful for the entire family — for parents as well as kids. It’s important for parents to manage their own anxiety. When you are anxious, your children can sense it. As kids often cue off of their parents, it can lead to or worsen anxiety they are already experiencing. The old adage — put on your own oxygen mask first — is particularly fitting here.

  • Prioritize self-care: sleep, exercise, healthy eating, meditation.
  • Set your priorities, and recognize that you cannot do everything.
  • Don’t worry alone; seek engagement and support from friends, peer groups, or professionals.

Restart Routines

Over the summer and during longer school breaks, daily routines and sleep schedules can get wonky. While some kids may resist structure and routine, they thrive in the context of predictable routines and schedules. Several weeks prior to the start of school, returning to school sleep and wake times, morning and nighttime routines, and mealtimes can ease the transition. Sleep is important for managing anxiety, lifting mood, and regulating emotions — getting back into good sleep hygiene will work wonders.

Conversations

We will not know what our kid needs or how to best support them if we’re clueless about what’s going on in their minds. Well in advance of the start of the school year, begin having casual conversations inquiring about how they feel about the new school year. Keep the tone light and questions open-ended — maybe while on a walk or during a drive. It’s only when we know what they’re worried about that we can provide reassurance, help them set realistic expectations, troubleshoot with them, and provide validation.

Visit the School / Talk to Teachers / Connect with Classmates

A formal or informal school visit can be really helpful for some kids. Familiarity with the route to school and/or the school grounds can be comforting. If possible, arrange a casual playdate with a few classmates. Some schools offer back-to-school events where families can tour the classroom and meet teachers before the start of school. If you suspect the first day will be difficult, proactively reach out to teachers and work together on a plan.

Back-to-School Prep

Back-to-school shopping can raise the level of excitement for some youngsters — shopping for supplies, a backpack, clothes, or uniform allows for some autonomy. Setting up a designated study space can also encourage the shift in thinking. The night before school, keep it light and fun: review the schedule, pack the backpack, pick out lunch items, and lay out clothes. This will make the morning less stressful.

The First Day of School — The Morning

Keep it light, fun, and unrushed. Now that most tasks are checked off from the night before, the morning can be relaxed. Consider back-to-school traditions — a special breakfast, a fun music playlist, a conversation game over breakfast, or a silly first-day-of-school photo.

You Are the Expert

You know your child better than anyone. What would make them more anxious? What’s worked in the past to manage their anxiety? What makes your child feel safe and secure? You are the expert and the model — don’t forget to manage your own anxiety and model healthy coping skills.

When to Seek More Support

Anxiety is a normal response and emotion. While we want to be supportive as our kids return to school, we also want to build confidence in their ability to tolerate some discomfort and handle challenges. If symptoms or changes in behavior are extreme, if there’s no sign that the stress is easing despite your best efforts, or if there are any safety concerns, this is when to consider a consultation with your pediatrician or mental health provider — there’s no need to worry alone.