Back to School Anxiety: 3 Therapist-Approved Tips to Help Your Child (and You) Through the Transition

The backpacks are ready, the supply lists are checked off, and yet something feels heavy. If your child has been extra clingy, extra irritable, or suddenly full of stomachaches as the first day approaches, you are not imagining it. Back to school anxiety is one of the most common experiences families face this time of year, and it affects parents just as much as kids. The good news? A few small, intentional practices can make this transition feel a whole lot softer for everyone. Here are three of our favorites.

1. Take time for feelings: Going back to school can be stressful for parents and kids alike.

Validate and mirror their emotions, , with phrases like "I know you're feeling worried about your new teachers, your new friends". You don't need to "fix" their worries- try to just hold space for them. You can also share how you are feeling- "Mommy also has a lot of big feelings about you starting school soon".

If your child wants some strategies to manage their anxiety, you can tell them how you manage your anxiety or remind them of all the positive things the new year will bring.

2. Visit the school together

Take a photo of the classroom during your visit so you can study the picture together and try to find specifics things in the classroom your child can be excited about. "Remember the amazing block corner" or "the beautiful rainbow on the wall"?

Focusing on something concrete often helps alleviate anxiety and gives a child an increased sense of control.

3. Nail down the morning routine

If you can, do a dry run of your first day of school with backpacks packed, uniforms on, and driving the route to school. That way, the first day will feel more comfortable and you'll have sorted through any traffic or other logistical challenges.

What Else to Keep in Mind This School Year

Anxiety is not always obvious. In children and teens, anxiety often shows up as irritability, avoidance, physical complaints, or sudden changes in behavior rather than the words "I am anxious." If something feels off, trust that feeling.

Transitions are hard for everyone. Even positive changes, like a new school, a new grade, or a new teacher, require the nervous system to adjust. Give your child and yourself grace during that adjustment period.

Routine is regulating. As much as possible, begin shifting toward school sleep schedules a week or two before the first day. A regulated body makes it easier to manage the emotions that come with transitions.

It is okay to ask for support. If your child is struggling significantly with school anxiety, social challenges, attention, or mood, this is exactly what our team is here for. Early support makes a meaningful difference.

We Are Here When You Need Us

Sometimes back to school worries settle on their own. Sometimes they need a little more support. If your child is struggling with school anxiety, social challenges, attention, or mood, our team of child and adolescent therapists is here to help, in person across DC and Maryland and via telehealth in Virginia, Texas, Utah and Pennsylvania.

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And if this season is stirring up big feelings for you too, we have a beautiful place to start. Our free guided exercise, "How Do I Feel My Feelings?", walks you through a gentle somatic practice for tuning in to your emotions, no fixing required.

Frequently Asked Questions About Back to School Anxiety

• How do I know if my child has back to school anxiety?

  Anxiety in children does not always look like worry. It often shows up as irritability, avoidance, clinginess, trouble sleeping, stomachaches, headaches, or sudden changes in behavior. If your child seems off in the weeks leading up to school, anxiety may be the reason.

• Is it normal for kids to be anxious about starting school?

  Yes, completely. Transitions ask a lot of a child's nervous system, even exciting ones. Some nervousness before a new school year is developmentally normal and usually eases within the first few weeks as routines settle.

• When should I seek professional support for my child's school anxiety?

  If anxiety is persistent, interfering with sleep, appetite, friendships, or school attendance, or if it does not improve after the first several weeks of school, it may be time to talk with a professional. Early support makes a meaningful difference.

• Does back to school anxiety affect parents too?

  Absolutely. Parents often carry their own big feelings about transitions, from worry to grief about how quickly children grow. Naming and normalizing your own emotions models healthy coping for your child.