Expert Tips to Help Kids Manage Back-to-School Anxiety

Helping Kids Navigate Back-to-School Anxiety

Back-to-school season is an exciting time for families, but for some kids, it can also bring feelings of anxiety. The uncertainty of new routines, the worry about fitting in and the challenge of academic expectations can make this transition stressful.

Anxiety in children doesn’t always look like nervousness—it can show up in subtle or unexpected ways, so it’s important to recognize signs of back-to-school anxiety or stress as the new school year starts.

Signs of Back-to-School Anxiety in Kids

• Difficulty sleeping or changes in appetite

• Frequent stomach aches, headaches or other physical complaints before school

• Increased clinginess, withdrawal or emotional outbursts

• Refusal to get ready for school or leave the house

• Persistent worry or frequently seeking reassurance

Recognizing these signs is the first step. Then you can offer the support, reassurance, and practical strategies your child needs to manage their feelings and face the new school year with confidence.

5 Tips to Help Ease Back-to-School Anxiety

Ashley Harlow, PhD, a child and adolescent psychologist at Children’s Nebraska, shares five practical strategies to help ease back-to-school anxiety. With these tips, families can approach the return to school feeling prepared and confident.

1. Normalize the Anxiety

Before you jump into problem-solving, pause and acknowledge your child’s feelings.

“When we tell kids, ‘Don’t worry about it’ or ‘It’s no big deal,’ we’re trying to help, but it can feel dismissive,” says Dr. Harlow. “Instead, let them know it’s OK to feel nervous and that those feelings are part of trying something new.”

Anxiety helps prepare our brains and bodies for challenges. When kids learn that it’s a normal reaction, not a signal that something is wrong, anxious feelings become less overwhelming and more manageable.

2. Strengthen the Mind by Caring for the Body

A well-rested, active and nourished body can lower stress levels. Encourage your child to:

• Eat balanced, nutritious meals

• Get enough sleep

• Stay physically active

According to Dr. Harlow, “Healthy routines can help kids feel more in control, and a strong body provides the foundation for a strong mind.”

Introduce these habits before school begins to create a strong routine.

3. Get Familiar with What’s Coming

Fear of the unknown often drives school-related anxiety. Help your child ease into the transition by previewing what’s to come:

• Walk or drive the route to school

• Attend open houses or meet-the-teacher events

• Rehearse morning routines, drop-offs and pick-ups

“Reducing the mystery around school helps kids feel more in control,” explains Dr. Harlow. “What was once uncertain becomes familiar, and that familiarity greatly reduces fear.”

Walking through these steps together can help kids feel less out of control and more courageous.

4. Focus on Problem Solving

Rather than trying to reassure them that everything will be fine, guide your child to think through solutions.

For example:

Child’s Worry: “What if there are mean kids in my class?”

Parent’s Response: “If that happens, what do you think you could do? Let’s work together on some ideas.”

“By approaching worries as problems to solve, children build confidence in their ability to handle situations,” says Dr. Harlow. “They’ll enter the school year with a sense of capability and preparedness.”

5. Don’t Skip School

Skipping school might seem like an easy solution if your child is very anxious, but according to Dr. Harlow, it often makes the situation worse.

“When kids avoid going to school, it can confirm their fears, making it harder for them to face this challenge the next time,” Dr. Harlow explains. “Helping children tolerate and overcome discomfort teaches them they can handle tough situations.”

Helping kids tolerate their discomfort – instead of avoiding it – shows them they are capable and brave. With time, the scary parts of school often feel much less threatening.

When to Reach Out for Expert Support

Most children adjust to the new school year within a few weeks. If your child’s anxiety feels intense, doesn’t improve or starts to interfere with daily life, it may be time to seek additional support. Start by talking to your child’s pediatrician. They can guide you toward the right next steps.

For additional support, contact Children’s Behavioral Health to schedule a consultation. Our multidisciplinary pediatric team includes psychologists, psychiatrists, therapists and support specialists trained to treat the emotional and medical needs of children.