Helping Kids Navigate Back-to-School Anxiety
Written By: Tara Foytik, LMFT-IT
As summer winds down and the back-to-school season approaches, many children begin to feel a mix of excitement and nervousness. For some, the transition brings joy and anticipation - but for others, especially those prone to anxiety, returning to school can trigger stress, fear, and emotional overwhelm.
At Lighthouse Counseling Center, we understand how challenging this season can be for both children and parents. Below, we offer insight into why children experience back-to-school anxiety and practical strategies to help ease the transition.
Why Do Children Feel Anxious About School?
Children may feel anxious about school for a variety of reasons, including:
Fear of the unknown (new teachers, classmates, or schools)
Academic pressure and worries about performance
Social anxiety and concern about making or keeping friends
Separation anxiety, especially for younger children
Changes in routine after a more relaxed summer schedule
Anxiety isn’t always expressed in words. It might show up as stomachaches, headaches, irritability, difficulty sleeping, or resistance to going to school.
How Parents Can Help: Practical Strategies
1. Normalize Their Feelings
Let your child know that it’s okay to feel nervous. Avoid saying, “There’s nothing to worry about.” Instead, try:
“It makes sense that you feel this way. A new school year can feel like a big change.”
Reassure them that many children (and even adults) feel anxious during transitions.
2. Establish a Routine Early
Start getting back into the school schedule at least one to two weeks before the first day. Reinstate regular bedtimes, wake-up times, and structured meals. Routines provide predictability, which can lower anxiety.
3. Visit the School (If Possible)
If your child is starting at a new school, arrange a visit ahead of time. Walk through the building, find the classroom, and meet the teacher if possible. Familiarity reduces fear.
4. Use Calm-Down Tools
Teach your child age-appropriate anxiety coping skills such as:
Deep breathing ("smell the flower, blow out the candle")
Positive self-talk ("I can do hard things")
Drawing or journaling feelings
Packing a small comfort item (if allowed)
5. Focus on Sleep and Nutrition
A well-rested child is better able to handle stress. Aim for consistent bedtimes and limit screen time in the evening. Balanced meals also support emotional regulation and focus.
6. Keep Mornings Calm
Create a morning routine that minimizes rushing. Prep lunches, backpacks, and clothes the night before. Offer a few minutes of connection (a hug, breakfast together) before sending them off.
7. Be a Safe Landing Zone
After school, give your child space to decompress. Ask open-ended questions like, “What was something that made you smile today?” rather than “Did you behave?” or “Did you do well?”
When to Seek Extra Help
While some anxiety is normal, if your child’s symptoms persist for weeks or interfere significantly with daily functioning (such as refusing to go to school, severe panic, or withdrawal), it may be time to speak with a mental health professional.
At Lighthouse Counseling Center, we specialize in helping children and families manage anxiety and build resilience. Our goal is to provide support, tools, and hope as your child grows through life’s challenges.
Let Us Support Your Family
If you’d like to learn more about how we can help your child navigate anxiety and transitions, reach out to Lighthouse Counseling Center. You don’t have to face this season alone- we’re here to shine a light on the path ahead.
