Back-to-School Transitions: A Guide for Parents

As a mother of three children who are preparing to head back to school, I know firsthand the whirlwind of emotions this season can bring. Whether your child is entering kindergarten, transitioning to middle school, or simply returning after a summer break, the back-to-school shift can stir up anxiety, excitement, and everything in between—for both kids and parents.

At Well Mind Body, we believe in approaching these transitions with compassion, intention, and practical tools to support the mental and emotional health of the whole family. Below are a few gentle reminders and research-backed strategies to help you prepare your child for the new school year.

Normalize Back-to-School Emotions

It's completely normal for children to feel nervous, especially after a long summer or following difficult community events. Validate their feelings by acknowledging them without trying to fix them right away. A simple, “It’s okay to feel nervous about the first day,” can go a long way in creating emotional safety.

Children benefit from knowing that their emotional responses are valid. According to the American Psychological Association (2023), helping children name their emotions and understand that feelings like anxiety or sadness are normal reduces internalized stress and builds emotional resilience.

Tip: Start a nightly check-in with your child the week before school starts. Ask them what they’re excited about and what they’re nervous about.

Ease Back into Routines

Summer often brings later bedtimes and looser routines. Gently reintroducing structure helps prepare a child’s nervous system for the demands of school. Sleep is especially critical. Consistent sleep patterns are associated with improved emotional regulation, academic performance, and lower levels of stress (Beattie et al., 2021).

Tip: Shift bedtime earlier by 15–30 minutes every few nights leading up to the first day of school.

Empower Through Preparation

Visiting the school, meeting the teacher, or driving the route to school ahead of time helps children feel more in control and reduces anticipatory anxiety. Predictability is a powerful calming tool, especially for kids who are sensitive or neurodivergent (National Association of School Psychologists [NASP], 2021).

Tip: Let your child help pack their backpack and choose their school supplies. This small step builds autonomy and excitement.

Reinforce Safety and Support

After years of uncertainty, pandemic disruptions, social-emotional setbacks, and for some, community trauma, children need reassurance that they are safe and supported. Explain what they can expect at school and remind them who they can go to if they feel overwhelmed or sad.

Phrase to Use: “Your teacher is there to help you, just like I am. If you need anything, you can always ask.”

Take Care of You, Too

Transitions are hard for parents, too. It’s okay if you feel emotional watching your child walk into school or if you’re grieving the end of a slower season. Model self-compassion by giving yourself permission to feel, rest, and reach out for support if needed.

When parents regulate their own stress, children are more likely to feel secure and confident (Schroeder & Kelley, 2020).

Final Thoughts

Starting a new school year is a big emotional shift for children and caregivers alike. As both a therapist and a parent, I know how tender this time can be. Give yourself and your children grace as you navigate these transitions together. The goal isn’t perfection, it’s connection, safety, and support.

If you or your child could use help navigating back-to-school anxiety, grief, or change, our team at Well Mind Body is here to walk alongside you.

If you or your child is struggling with the back to school transition, please reach out! We are here to support you.

Thanks for being here,

Dr. E

References

American Psychological Association. (2023). Talking to kids about stress and anxiety. https://www.apa.org/topics/parenting/children-stress

Beattie, L., Kyle, S. D., Espie, C. A., Biello, S. M., & Kyle, S. D. (2021). Sleep quality and academic performance in children: A meta-analytic review. Journal of Pediatric Psychology, 46(1), 3–16. https://doi.org/10.1093/jpepsy/jsaa085

National Association of School Psychologists. (2021). Helping children transition back to school after COVID-19. https://www.nasponline.org

Schroeder, K., & Kelley, M. L. (2020). Family functioning and children’s mental health: A review. Clinical Child and Family Psychology Review, 23(1), 15–29. https://doi.org/10.1007/s10567-019-00300-7