Reviewed by Carrie Ross, MA, LMFTA, Certified Parent Coach
The return of early school days, packed lunches, and new classrooms brings a mixture of excitement and nervousness for many students and their families. For some children, though, returning to school can trigger significant stress and anxiety. Whether it's starting a new grade, adjusting to a different school environment, meeting new peers, or facing social pressures, the transition can feel overwhelming.
If your child is feeling anxious about the upcoming school start, know that you’re not alone—and there are concrete steps you can take to support your child and help them navigate the shift with greater confidence and ease.
Why Back-to-School Anxiety Happens
Back-to-school anxiety is more than just the jitters. For some children, it’s about losing the comfort of summer routines and experiencing an increase in demands. For others, it’s fear of the unknown: a new teacher, unfamiliar classmates, academic challenges, or even separating from home.
Anxious children might express their worries through:
- Frequent stomachaches or headaches
- Trouble sleeping
- Difficulty with their morning routine
- Avoidance of conversations about school
- Tearfulness or clinginess when it’s time to attend school
Understanding what’s behind your child’s anxiety allows you to take proactive steps toward creating a safe space where they feel heard, supported, and empowered.
Strategies to Reduce Anxiety and Promote a Smooth Transition
- Start the Conversation Early
Open communication is the cornerstone of easing anxiety. Start talking about school several weeks before the first day. Ask open-ended questions like:
- “What are you most curious about this year?”
- “Is there anything that’s making you nervous?”
Listen without judgment. Validate their concerns (let them know that their feelings are understandable and valid) and offer reassurance. The goal is to help them feel seen and heard—not to "fix" everything right away.
- Re-establish Daily Routines
Establishing routines brings comfort and predictability—especially for kids who are anxious. Begin transitioning into a school day schedule at least a week before the start date. Focus on:
- Earlier bedtimes
- Calmer morning routines
- Time for breakfast and getting ready
- Practice runs to the school or bus stop
Predictable patterns help your child regain a sense of security, making the new routine feel familiar and manageable.
- Create a Safe Space for Worries
Let your child know it’s okay to feel nervous. You can create a safe space for them to share their worries daily—maybe during an after-dinner walk or just before bedtime. Remember to listen, let them feel heard, understood, and able to express their feelings without judgment.
Consider using a “worry journal” where they can draw or write about their thoughts, even if they’re not ready to talk.
Giving anxiety a name and a place allows it to feel less overwhelming.
- Visit the School Environment Together
Schedule a visit to the school before the first day. Walk the hallways, find their classroom(s), locate the bathroom, and even meet their teacher(s) and other supportive adults if they’re available. Familiarity with the school environment reduces uncertainty and helps your child feel more prepared. If your child takes the bus, ask if they can see where they will be dropped off and get back on the bus at the end of the day.
If a physical visit isn’t possible, explore the school’s website together or look at photos of the building and staff.
- Practice Coping Skills
Teach your child simple techniques to reduce anxiety:
- Slow, deep breathing (smell the flower, blow out the candle)
- Visualization (imagining a calm, happy place)
- Grounding exercises (naming 5 things they see, 4 they can touch, etc.)
These strategies help them regain a sense of control and calm when emotions feel big.
- Encourage Social Connections
Help your child encourage social interactions by scheduling a playdate with a classmate before school begins. Knowing just one familiar face can ease the pressure on that first day and provide a support anchor within the school environment.
- Use Positive Reinforcement
Celebrate small wins—getting dressed on time, talking about their worries, and making it through the first day. Praise effort over outcome, and remind them that bravery means doing something even when you feel nervous.
When to Seek Additional Support
While mild back-to-school anxiety is common, persistent or escalating worry might require professional support. If your child is showing signs of ongoing distress, increasing/escalating symptoms, losing sleep, or avoiding school entirely, consider consulting with a mental health professional.
At Sasco River Center, we specialize in helping children and families manage anxiety through evidence-based therapeutic approaches. We work collaboratively with parents, teachers, and students to develop tools that foster confidence, emotional regulation, and resilience—so your child can not only return to school but thrive within it.
Promoting Healthy Transitions in Connecticut
Our expert team is here to help your child approach the new school year with confidence. Our services include anxiety-focused therapy, executive function coaching, and support for transitions and emotional development.
Call us today at (203) 202-7654 or email hello@sascoriver.com to schedule an appointment at our Darien or Wilton locations—or ask about our telehealth options for greater flexibility.
Together, we can make this school year calmer, brighter, and filled with possibility.