Seven-year-old Tyler is feeling extremely anxious as the school year approaches. Diagnosed with attention-deficit/hyperactivity disorder (ADHD), he’ll be going to a new school that has a special education program. Change has always been hard for Tyler, and he doesn’t understand why he has to leave his friends and go to a school where he doesn’t know anyone. He’s also fearful about being in a special program and worrying that classmates will treat him differently.
Stories like Tyler’s play out every August as the back-to-school transition looms. While some children are excited about returning to school, others—especially those who already struggle with anxiety or other mental disorders—are vulnerable to several stressors associated with a new school year. They may experience
- Anxiety or uncertainty about entering a new grade, starting at a new school, not knowing their teacher or classmates, or starting a new routine;
- Concerns about fitting in, making friends, or dealing with bullying;
- Stress about keeping up with more demanding schoolwork and meeting expectations; and/or
- Worries about their safety in light of recent events.
To feel confident and ready to tackle the new school year with a positive mindset, children need support to navigate these stressors and regulate their emotions. According to the U.S. Surgeon General, youth mental health is the “springboard of thinking and communication skills, learning, emotional growth, resilience, and self-esteem.”
Prevalence of mental disorders among school-aged children
Yet mental health disorders are fairly common. According to a Centers for Disease Control and Prevention (CDC) study that examined mental health symptoms in four U.S. school districts from 2014 through 2018, 1 in 6 students had enough behavioral or emotional symptoms and impairment to be diagnosed with a childhood mental disorder.
The CDC describes a childhood mental disorder as “serious changes in the way children typically learn, behave, or handle their emotions that cause distress and problems getting through the day.” In contrast to children with occasional fears or worries, those with a mental disorder experience severe and persistent symptoms that interfere with school, home, and activities. For children with a mental health disorder, the beginning of a new school year can be a very stressful time.
Identifying back-to-school anxiety
Children aren’t always forthcoming about their worries or concerns. For example, only 17% of children seek help after being bullied. For this reason, it’s important for parents and other caregivers to be on the lookout for signs that their children are feeling anxious about the start of school. Examples of behavior that could indicate back-to-school anxiety include the following:
- Uncharacteristic sleep disturbances
- Increased defiance or irritability
- Lack of concentration
- Low energy
- Loss of appetite
- Sadness or crying
- Headaches, nausea, fatigue, or other physical symptoms in the absence of an actual illness
A child feeling anxious about the school year also may seek continual reassurance about what their school days will look like, or they might avoid start-of-school activities like class get-togethers.
9 tips for supporting children in the back-to-school transition
Here are a few tips for parents and other caregivers to help children feel confident, supported, and ready to tackle the year with a positive mindset.
Establish a routine
Ease into the back-to-school transition by establishing a consistent routine. Start by gradually adjusting bedtimes and wake-up times a week or two before school begins. This helps children get used to the new schedule and reduces the shock of early mornings. Additionally, create a morning routine that includes time for breakfast, getting dressed, and any other necessary tasks. A predictable routine can provide a sense of security and stability, which is especially important during times of change.
Consider creating a visual schedule with your child to prepare them for the school days ahead. You can test it out during the summer using family events.
Communicate openly
Communicate openly with your child about their feelings. Ask them what they’re excited about and what they might be worried about. Validating their feelings and reassuring them can help alleviate anxiety. Let them know that it’s normal to feel a mix of emotions and that you’re there to support them. Regular check-ins can help you stay informed about their mental state and address any concerns early on.
Prepare for new experiences
If your child is starting at a new school or transitioning to a different grade, take some time to familiarize them with the new environment. Visit the school together, meet their teachers, and explore the classrooms and playgrounds. Knowing what to expect can reduce anxiety and make the first day less intimidating. Additionally, discussing any changes in academic expectations or routines can help your child feel more prepared and confident.
Encourage social connections
Social connection is a powerful buffer to stress and a source of well-being, according to the US Surgeon General. Help your child reconnect with friends before school starts by arranging playdates or virtual meetups. If your child is attending a new school, consider joining parent-teacher associations or community groups to meet other families.
Introduce your child to mindfulness
Teach your child healthy ways to manage stress and anxiety, such as deep breathing exercises, mindfulness practices, or simply moving their bodies. Encourage them to take breaks and relax when they feel overwhelmed.
Calm offers an extensive library of mindfulness programs that you can do with your kids, including the Calm Kids collection of meditations, soundscapes, lullabies, and Sleep Stories featuring favorite characters. The Calm Kids collection also features a Mindfulness for Kids series for children of all ages by Calm’s Head of Mindfulness, Tamara Levitt.
Provide support for teen mental health
When mindfulness isn’t enough support for your teens, consider seeking l mental health support. Calm Health offers content developed by psychologists specifically for teens, including Teen Guide to Taking on Depression, Taking Charge of Your Teen Anxiety, and the LGBTQ+ Teen Companion. Additionally, Calm Health offers links to external resources such as SAMHSA, ADAA, and NAMI for help finding a mental health professional or other sources of support.
Here are some additional resources for you and your teens to explore:
- Kids, Teens and Young Adults | NAMI
- A collection of initiatives to improve mental well-being in youth and young adults
- Resource Center – The Trevor Project
- Suicide prevention and crisis intervention resources for LGBTQ+ young people
- How Right Now (CDC): Resources for coping with negative emotions and stress, communicating with loved ones, and finding inspiration
- Youth Engaged 4 Change: Opportunities for youth to make a difference in their lives and in the world around them
Encourage healthy eating
Research has shown that secondary-school children who consume five or more portions of fruit and vegetables a day have the highest scores of mental well-being. Yet 40% of total daily calories for most 2 to 18-year-olds in the US are empty calories from added sugars and solid fats. When possible, support your child in eating a more balanced diet.
Support healthy sleep habits
According to a 2022 study published in The Lancet, children who get insufficient sleep experience more mental health and behavior challenges than their peers who get enough sleep. Less sleep was also found to be linked to “stress, depression, anxiety and aggressive behavior.”
Support your child in developing healthy sleep habits, including these:
- Putting electronic devices away an hour before bedtime
- Avoiding exercise right before bedtime
- Winding down by reading a book before bedtime
Calm Sleep Stories can also help kids fall asleep faster and stay asleep.
Take care of yourself
To support the mental health of your children, you need to support your own well-being first. Calm for Parents is a collection that supports you through the challenges and stressors in your daily lives as parents. Try Scattered Attention from Chibs Okereke, a four-minute guided meditation to bring you back into your body.
The back-to-school transition can be a challenging time for children, but with the right support and strategies, it can also be a period of growth and excitement. By establishing routines, fostering open communication, preparing for new experiences, encouraging social connections, and managing stress and anxiety, you can help your child navigate this transition with confidence.
For more information on proactively supporting employee mental health and well-being, check out our pricing or connect with a Calm specialist today
