Back-to-School Anxiety: How to Support Your Mental Health Through Transition
August brings a lot of feelings: excitement, relief, dread, pressure, and for many of us—anxiety. Whether you're a parent preparing your kids, a college student gearing up for classes, or a teacher getting back into the swing of things, this season can stir up a mix of emotions.
Back-to-school isn't just about new notebooks and schedules. It's a major transition. And like any transition, it can trigger stress, worry, and overwhelm. But with some simple awareness and intentional practices, you can support your mental health while navigating the change.
Why Back-to-School Anxiety Happens
Transitions challenge our sense of stability. Whether it’s starting something new or returning to a routine you’ve outgrown, change can feel uncomfortable—even when it’s "normal."
Back-to-school anxiety can show up as:
Difficulty sleeping or changes in appetite
Feeling irritable, snappy, or overstimulated
Racing thoughts or “what if” spirals
Dread, avoidance, or a sense of panic
For parents, there may also be guilt, worry about your child’s wellbeing, or pressure to keep up with all the things. For students, it can feel like everything is changing at once.
The first step is simply noticing it. Awareness is powerful.
Grounding Yourself During Transition
Here are some ways to ease the transition for yourself or your family:
1. Name What You’re Feeling
Anxiety often grows in silence. Say it out loud: "I'm feeling anxious about the start of school." Naming it reduces its power.
2. Create a Grounded Morning Routine
You don’t need an elaborate schedule—just 10 minutes of structure can help. Try:
Deep breathing before getting out of bed
1 minute of quiet or gratitude journaling
Drinking water and eating something nourishing
3. Prep What You Can (And Let Go of the Rest)
Prepare lunches, outfits, or schedules if it helps you feel settled. But also give yourself permission to let some things go. Progress over perfection.
4. Talk About Expectations
Talk with your kids, partner, or yourself about what to expect the first few weeks. Keep it realistic: "We might feel tired, overwhelmed, or excited. All of that is okay."
5. Breathe Before You React
If mornings feel chaotic or someone is melting down (you included), pause and breathe. Even one deep breath can reset the moment.
6. Reach Out for Support
You don’t have to hold it all alone. Whether it's a therapist, friend, or partner—talking it out can help.
For Parents: Supporting Your Kids
If your child is showing signs of anxiety, try:
Validating their feelings instead of trying to fix them right away
Helping them make a "first day plan"
Modeling calm (even if you're faking it a little)
Reminding them that nerves are normal and manageable
Back-to-school isn't just a shift for kids—it's a family-wide transition.
Final Thoughts
You’re allowed to feel a lot during this season. There’s no "right" way to do back-to-school. Whether you're easing into it or counting down the minutes until quiet returns, your emotions are valid.
Take care of yourself as you care for others.
You’ve got this.
Need help navigating back-to-school anxiety? Let’s talk.
📞 Call: 630-945-5793
📧 Email: lmurray@thewellthinking.com
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