Back-to-School Week: Easing Anxiety for Kids and Parents

Families across counties are heading back to school and putting the carefree days of summer behind them. Whether it’s a kindergartener’s first day or a high schooler’s final year, there’s a mix of excitement, nerves, and adjustment that comes with the transition. There are few ways you can help make the shift smoother and healthier for everyone.

1. Ease Back Into a Routine, and Prepare What You Can
Get back to school-year structure by reintroducing regular bedtimes and wake-up times. Implement easy morning and night routines with your kids. Packing lunches, laying out clothes, and having backpacks ready the night before can also help you avoid first-day chaos.

2. Talk About It
Kids might not always tell you when they’re feeling worried. Take time to ask open-ended questions like, “What’re you most excited about?” or “Is there anything you’re nervous about?” It’s most important to listen and validate their feelings so you can help calm their nerves.

3. Support Healthy Habits

• Sleep: Ensure your child gets enough rest. Most school-age kids need nine to 12 hours of sleep per night.
• Nutrition: Start the day with a balanced breakfast, and pack lunches with protein, whole grains, and fresh fruits or vegetables.
• Hand Hygiene: Reinforce regular handwashing, especially before meals and after using the restroom, to help prevent the spread of germs. Remind your kids to avoid putting their hands in their mouth, nose, and eyes.
• Stay Active: Make time for physical activity, even if it’s just a walk or playtime after school. Movement boosts mood, focus, and overall well-being.

4. Keep Your Own Nerves in Check
Parents feel the back-to-school jitters too, especially if it’s a big milestone. Your child can pick up on your energy, so try to stay positive and calm, even if you’re holding back a few tears of your own.

5. Celebrate the Transition
Mark the end of summer and the start of school with something special—a family dinner, a handwritten note in their lunchbox, or a fun photo tradition. These small moments make the day feel memorable rather than overwhelming.

Help your family start the year strong by planning ahead, showing empathy, and paying attention to health.

For more tips about how to help with your child’s anxiety and jitters about school, listen to our Parental Guidance episode here: https://pediatrics.jacksonhealth.org/parental-guidance/pg-back-to-school-jitters-and-anxiety-in-children/.