By Yulia Gorokhovsky, PsyD
The end of summer can bring a mix of emotions for everyone. Some may feel sadness as the days grow shorter and routines become more structured, while others might be excited about the changes fall brings.
For students, whether in elementary school, high school, college, or beyond, the back-to-school season often stirs anxiety about the upcoming changes. Psychologically, this anxiety is an adaptive response that helps us prepare for the school year. It’s driven by the anticipation of new routines, academic pressures, shifting social dynamics, and the many yet-unknown elements that associated with starting a new school year.
However, this anxiety can be challenging to manage for both students and parents alike, and can manifest itself in many ways, such as racing thoughts, trouble sleeping, irritability, moodiness, or even physical symptoms like stomach aches. Being proactive is key to managing this anxiety.
Tips for Students
- Start Preparing Early and Gradually – No one likes to think about school during the summer, and when we’re anxious, we tend to avoid the topic. However, avoidance only strengthens anxiety. Start thinking about your school routine early. To make the transition smoother and less sudden, begin adjusting your sleep routine a week or two before school starts. Gradually shift your bedtime and wake-up time to match the school schedule.
- Know What to Expect – It’s often the unknowns that scare us the most. If you’re starting at a new school, moving to a different grade, or getting a new schedule, try to find out what those changes will look like. Don’t hesitate to ask your parents and instructors questions and discuss the transition. If possible, maybe even visit the new school, find your classrooms, and explore the new environment.
- Organize and Plan – Ready your favorite gel pens and notebooks, get your nicest backpack ready, and gather your school supplies as soon as possible. Create designated study and relaxation spaces in your home. Taking steps to feel more prepared, and perhaps even excited, can help alleviate anxiety.
- Stay Positive – Focus on the positive aspects of the upcoming school year. Make positive plans for yourself, such as meeting friends in the first week of school or joining your favorite clubs and activities after school.
- Practice Mindfulness Techniques – Engage in mindfulness practices like paced breathing, recorded mindfulness meditations, body scan meditations, or any activity that helps bring your awareness to the current moment. Incorporate these practices into your routine as you prepare for school.
- Talk About Your Anxiety – Seek support from friends, loved ones, or a professional. Talking about anxiety can make you feel less alone and more supported.
Tips for Parents
- Acknowledge Your Own Anxiety – Back-to-school stress isn’t just for students; it can also bring changes and uncertainties for parents. It is important to recognize the impact of this stress and take steps to manage it by preparing early, taking breaks, and talking about your own worries.
- Communicate Openly – Encourage your child to express their feelings about returning to school. Try to listen without judgment, make them feel heard, and validate their emotions. Open communication fosters a sense of support and understanding for both parents and children.
- Set a Positive Tone – Model a positive attitude toward the upcoming school year and the changes it brings. Show your child that you believe they are ready and capable of overcoming the challenges a new school year presents. Children often mirror their parents’ attitudes, so your positivity can be contagious.
- Create a Routine – Establish a consistent daily routine both before school starts and when it begins. Clear expectations around bedtime, wake-up time, homework, extracurricular activities, and downtime can make the transition to school less jarring and more predictable.
- Seek Professional Help if Needed – If you or your child experience overwhelming or persistent anxiety, consult a professional for individualized support, either through individual therapy for your child or parent support for you.
