Mental Health Tips for Coping with Back-to-School Anxiety

Back-to-school transitions can feel overwhelming—practicing healthy coping strategies can ease anxiety and build confidence for the year ahead.

Back-to-school season is often painted as exciting and fresh—but for many kids, teens, college students, and even parents, it also brings back-to-school anxiety. New teachers, heavier workloads, social pressures, and changes in routine can all stir up stress. If you or your child feel nervous about the transition, you’re not alone. The good news is that there are practical, research-backed ways to manage school stress and support mental health during this time.

Why Back-to-School Anxiety Happens

Transitions naturally spark anxiety. Our brains like routine and predictability, and when summer ends, everything shifts—sleep schedules, expectations, responsibilities, and social dynamics. For kids and teens, it can feel overwhelming to face new classrooms, friends, or academic challenges. For adults—whether you’re a college student or a parent supporting your child—it can feel like juggling added responsibilities while trying to stay grounded.

Common signs of back-to-school anxiety include:

• Trouble sleeping before school starts

• Stomachaches, headaches, or other physical complaints

• Irritability, clinginess, or avoidance behaviors in kids

• Racing thoughts or constant worry in teens and adults

Recognizing these signs early is the first step toward coping effectively.

Mental Health Tips for Coping with Back-to-School Stress

1. Re-establish Routines Early

Consistency helps calm the nervous system. Start adjusting sleep and wake times at least a week before school begins. Regular meal times, consistent bedtimes, and predictable morning routines all reduce anxiety.

2. Normalize Feelings

Let yourself (or your child) know it’s normal to feel nervous about transitions. Instead of saying “don’t worry,” try “it makes sense you feel this way—lots of people do before school starts.” Validating feelings helps reduce shame and increases resilience.

3. Practice Mind-Body Techniques

Simple grounding exercises—like deep breathing, progressive muscle relaxation, or the 5-senses check-in—can reduce physical symptoms of anxiety. These tools work for both kids and adults and can be used before bed, in the car, or even right before class.

4. Use CBT Strategies to Challenge “What If” Thoughts

Back-to-school anxiety often comes with “what if I fail?” or “what if people don’t like me?” Using Cognitive Behavioral Therapy (CBT) techniques, you can reframe these thoughts:

• “What if I fail?” → “I can take it one step at a time, and I don’t have to be perfect.”

• “What if I don’t fit in?” → “It takes time to make friends, and I already know I can connect with people.”

Replacing anxious predictions with more balanced thoughts helps the brain calm down.

5. Preview and Prepare

For younger kids, visit the school, meet teachers, or walk through routines ahead of time. For teens and adults, organizing supplies, setting up planners, and mapping out schedules can make things feel more predictable.

6. Reframe Movement as Stress Relief

Physical activity doesn’t have to be intense. A short walk, yoga, or even stretching can release tension and boost mood. Movement helps regulate the nervous system, making it easier to manage school stress.

7. Know When to Seek Extra Support

If anxiety is leading to school refusal, panic attacks, or ongoing distress that impacts daily life, it may be time to reach out for professional support. Therapy for school anxiety provides coping tools, helps build resilience, and creates a safe space to work through worries.

Final Thoughts: You’re Not Alone in Back-to-School Stress

Back-to-school anxiety is common—but manageable. By re-establishing routines, practicing calming strategies, and reframing anxious thoughts, both kids and adults can approach this season with more confidence and less stress. If anxiety feels overwhelming, therapy can provide additional tools and support to make the school transition smoother.

If you or your child are struggling with school stress or back-to-school anxiety, I offer a free 10-minute consultation to see how therapy can help.