August 2025. General Psychotherapy

Back to school stress management

As the school year approaches, families across the country brace themselves for the back-to-school transition. While this time can be filled with excitement and anticipation, it also brings significant stress for both udents and parents. According to the American Psychological Association (2023), 81% of teens report school as a major source of stress. Understanding how to manage that stress effectively is essential for mental and emotional well-being.

In this comprehensive guide on back to school stress management, we’ll explore causes, symptoms, and evidence-based strategies to ease the transition—offering support for children, teens, and their caregivers.

Understanding Where the Stress Comes From

Let’s face it—returning to school stress isn’t just about homework. It’s a complex mix of emotional, academic, and social pressures. Some common triggers include:

• Worry about grades or academic performance
• Social anxiety or fear of bullying
• A new school, grade, or teacher
• Parental expectations or comparisons
• Separation anxiety, especially in younger kids

What starts as a small worry can snowball into emotional exhaustion. And it’s not just students—parents also feel the weight of school schedules, supply lists, and emotional support (National PTA, 2022). This shared stress is why managing the transition as a family matters.

Spotting the Hidden Signs of School-Related Stress

Not every child will come out and say, “I’m stressed.” Often, it shows up in behaviors instead of words. Keep an eye out for:

• Irritability or mood changes
• Complaints of headaches or stomachaches
• Withdrawing from hobbies or friends
• Trouble falling asleep or waking up
• Avoiding conversations about school

In more serious cases, kids may experience school refusal, generalized anxiety disorder, or even depression (Centers for Disease Control and Prevention [CDC], 2023). Early recognition makes a real difference in helping them recover.

Everyday Ways to Help Manage the Stress

One of the most effective ways to reduce anxiety is creating predictable routines. When kids know what to expect, it eases mental load and promotes a sense of control.

Here are a few practical tools that work for many families:

• Morning and bedtime rituals: Structure wake-up and sleep routines with calming steps—like laying out clothes or doing a five-minute stretch together.
• Use a shared calendar: Posting school events or homework deadlines on the fridge (or a family app) helps reduce last-minute stress.
• Screen limits: Especially in the evening. Screens before bed can disrupt sleep and increase restlessness (American Academy of Pediatrics, 2022).
• Journaling: For tweens and teens, journaling is a great outlet for processing thoughts and decompressing.

Think of these strategies as your family’s emotional toolbox—you won’t need every tool every day, but having them ready matters.

When Stress Turns Into Something Deeper

It’s completely normal for kids—and parents—to feel overwhelmed at times, especially during big transitions like the start of a new school year. But when that stress doesn’t ease over time, it may start to look and feel like something deeper: depression.

According to the National Institute of Mental Health (2022), around 17% of U.S. teens experience at least one major depressive episode each year, often triggered by life changes like moving schools, social shifts, or academic pressure.

Recognizing the difference between everyday stress and more serious emotional challenges is key.

Signs of depression may include:

• A noticeable loss of interest in things they used to enjoy
• Persistent feelings of sadness, emptiness, or even numbness
• Harsh self-judgment, guilt, or feeling like a burden
• Constant tiredness or a lack of motivation, even with enough rest
• Difficulty concentrating, making decisions, or following through with tasks

These signs might show up subtly—like skipping activities they usually love, zoning out more than usual, or saying things like “I’m just tired” without clear reasons.

If these symptoms last for more than two weeks, it’s time to take a closer look. Don’t wait or assume they’ll just “snap out of it.” Emotional health is just as important as physical well-being.

Talking to a mental health professional can be a powerful step. With the right support, children and teens can begin to understand their feelings, develop tools to cope, and regain their emotional footing—both at school and in daily life.

Why Sleep, Food, and Routine Really Matter

Here’s something we don’t always talk about: kids are more resilient when their basic needs are met. Sleep, nutrition, and consistency might sound simple, but they’re foundational for emotional and mental well-being.

Sleep

The CDC (2023) recommends 9–12 hours for ages 6–12 and 8–10 hours for teens. Not enough sleep can lead to irritability, difficulty focusing, and increased symptoms of anxiety or depression.

Nutrition

Sugary snacks and processed foods might be convenient, but they can affect mood and attention span. A balanced diet with proteins, complex carbs, and healthy fats supports steady energy and better concentration (Harvard T.H. Chan School of Public Health, 2023).

Routine

When the day has structure, kids feel more grounded. Even small routines—like reading a book before bed or packing lunch together—send the message: “You’re safe. We’ve got this.”

Supporting Kids Through School Transitions

Big transitions—like starting kindergarten or entering high school—can feel scary. But preparation reduces fear and builds confidence. Try these ideas:

• Visit the school ahead of time to familiarize with classrooms or teachers.
• Role-play “what if” scenarios, like forgetting a locker combo or sitting alone at lunch.
• Talk through the first day’s schedule, especially if routines will change.
• Encourage independence, like organizing their backpack or choosing school supplies.

Transitions can feel bumpy—but they’re also moments of growth.

Mindfulness That Actually Works for Kids

Mindfulness isn’t just a buzzword—it’s a skill supported by science. When practiced regularly, it helps students manage stress, focus better, and regulate their emotions (Zenner, Herrnleben-Kurz, & Walach, 2014).

Simple ways to use mindfulness in daily life:

• Box breathing: Inhale, hold, exhale, hold—all for 4 seconds each. Great before a test or in moments of panic.
• Body scans: A calm, guided exercise to notice sensations and feel more present.
• Gratitude journaling: Even one sentence a day can shift mindset and reduce negativity.

These practices only take a few minutes—but the impact can be long-lasting.

When It’s Time to Ask for Help

If your child seems stuck or overwhelmed no matter what you try, it’s okay to get help. In fact, it’s a sign of strength.

You might consider talking to a therapist if:

• School stress is affecting academic performance or friendships
• Emotions feel “too big” or persist longer than expected
• They express thoughts of self-harm or hopelessness
• You’re unsure how to support them

At Sessions Health, our trauma-informed therapists specialize in working with children and teens. Whether it’s anxiety, ADHD, depression, or school refusal, we’re here to help your child feel seen, understood, and equipped.

Age-Specific Tools That Actually Work

Let’s be honest—what calms a five-year-old won’t work on a teenager. That’s why tailoring stress relief strategies by age is so important.

Tools by Developmental Stage

Age Group	Signs of Stress	Support Strategies
Young Children	Tantrums, clinginess, stomachaches	Visual routines, storytelling, reassurance from parents
Preteens (10–12)	Moodiness, avoidance, sensitivity	Journaling, breathing exercises, scheduled quiet time
Teenagers	Withdrawal, irritability, perfectionism	CBT techniques, mindfulness apps, supportive peer groups

Adjusting the approach shows your child: “I see you, I get you, and I’m here for you.”

Resilience Isn’t Magic—It’s a Skill

Helping your child build emotional resilience doesn’t mean shielding them from every bump in the road. It means teaching them how to handle stress, setbacks, and change with tools and perspective.

A few ways to do that:

• Help them name emotions instead of hiding them
• Model healthy responses—take a breath before reacting
• Normalize mistakes as part of learning
• Strengthen social bonds, which provide support in hard times

As researchers Masten & Cicchetti (2016) explain, resilience is built over time—through connection, practice, and the safety of knowing they’re not alone.

Let This School Year Be Different

We know back-to-school can feel heavy. But it doesn’t have to be.

At Sessions Health, we’re here to help families turn this season into a stepping stone—not a stumbling block. Led by Dr. Mel Corpus, a Columbia-trained neuropsychologist and clinical supervisor, our care goes beyond checklists—we meet each child where they are.

If your child is showing signs of distress or difficulty adjusting, don’t wait. Reach out. Together, we’ll build clarity, confidence, and emotional strength—one step at a time.