July 2025

Helping Children Minimize Back-to-School Anxiety

The Kids Mental Health Foundation Icon
Beth Cumming, MA, Jenna Riggs, LSW, and Emily Schrader, MSW, LSW

Article Summary

 
  • Back-to-school nerves are common, especially during times of change, such as transitioning to a new school. You can help children manage these feelings by getting back into school routines ahead of time and visiting their new school or classroom.
  • Help children connect with peers through fun outings, involve them in school supply shopping and talk about what they like about school to reduce fear.
  • Listen to your child’s concerns, help them challenge negative thoughts and teach coping skills like relaxation exercises.
  • If worries persist for more than a few weeks, consult a pediatrician or therapist for additional support.

Whether your child is heading to a new school this year or staying in the same familiar building but going to a new class, they may begin feeling nervous about the start of school. Back-to-school anxiety is common for kids to feel when starting a new school year.

Moving from elementary school to middle school or middle school to high school may cause stronger back-to-school anxiety since there are new things to worry about:

  • Getting lost in the hallways
  • Struggling to open lockers
  • Not knowing anyone in classes

Most children can manage back-to-school anxiety with the support of adults in their lives. As adults, we often want to protect our kids from having strong, uncomfortable emotions. So, we may be tempted to allow them to stay home. But did you know that hiding away from our fears actually makes them worse?

To help your child feel less nervous about school, use the tools below to cope with strong emotions and negative thoughts.

Listen to their concerns and problem solve. 

Help your child identify the thoughts that may be causing their anxiety. For example, do they think no one will like them? Are they worried they won't do well in math?

Then, help them problem-solve and talk back to those negative thoughts. Figuring out solutions together may help them feel more self-assured. If they’re worried about having a locker, practice opening padlocks together. If they’re worried about not knowing anyone in class, help them think of the ways that they’ve made friends in the past. Are they worried this year won’t go well because last year was hard? Have conversations and discuss how you are a team working together to find ways to make it better. better.

Notice physical symptoms. 

Fear, stress, and nerves often show up as stomachaches, headaches or nausea. If medical reasons have been ruled out, it’s possible your child is experiencing their emotions physically. Practice daily deep breathing and relaxation exercises to help them learn how to cope with tension and decrease symptoms.

Talk about the positives. 

Get your child eager about returning to school by having conversations with them during summer break. Maybe they can’t wait to see their favorite teacher or play with friends during recess. Remembering good experiences may help them feel less anxious. For those going to a different school, it may be talking about the new fun experiences that come with moving up to that grade. It could be sharing positive stories from when you were in school at that age.

Reintroduce school-year structure to your child’s routine. 

Two weeks or so before school starts, start shifting your child’s bedtime and wakeup time earlier, so it won’t be jarring to awaken early for school. Routines and good sleep are important for children’s school success and their mental health.

Visit the school building. 

Take advantage of opportunities to meet teachers, tour the building or attend a gathering before the first day of school. If this isn’t possible, visiting the grounds and pointing out the entrances may help your child feel more comfortable on the first day. We know that exposing children to the things they are afraid of and practicing it is one of the best ways to deal with nerves and fear.

Schedule playdates. 

If your child hasn’t seen any school friends lately, reintroduce them so they become familiar with each other again after the summer break. If your child is entering middle school or high school and a neighbor or cousin already goes there, get your child together with them so that they can learn “insider” details and feel more confident about the transition.

Shop for school supplies. 

Letting your child pick out notebooks, pencils, backpacks and other gear they love may help them feel more excited about the upcoming year. For those going to middle school or high school, it might be helpful to have conversations about staying organized and developing a system to keep track of their different class assignments.

When is more help needed?

Most kids adjust to the new school year within two to three weeks. If your child continues to be anxious, refuses to go to school or isn’t engaging in the classroom, ask your pediatrician for advice. Your child may benefit from therapy to discuss anxiety issues. If necessary, have a plan in place with a teacher or counselor at school that allows your child to take a relaxation break when needed, and then get back to class.