Helping Children Manage Back-to-School Anxiety 

As the summer winds down, many children look forward to the back-to-school season and the excitement of a new school year. However, for other children, transitioning to structured routines, managing academic pressures, and the fear of fitting in can cause significant anxiety. In fact, a recent survey found that 64 percent of children’s worries are school-related.

According to cognitive neuroscientist Robert Alexander, Ph.D., assistant professor of counseling and wellness at New York Institute of Technology, “Our brains are prediction machines, and our nervous systems constantly try to anticipate what will happen next so that we can respond appropriately and stay safe. The beginning of a new school year disrupts many of those predictions all at once—old routines are broken, expectations and environments change, children are presented with new classrooms, teachers, classmates, and other daily adjustments.”

While some nervousness during transitions is developmentally normal, for children who are already prone to anxiety, returning to school can be especially overwhelming. Alexander reminds parents to know the signs, which may not always be obvious.

“Children often express anxiety indirectly,” he says, noting that common signs can include changes in sleep, irritability, difficulty concentrating, appetite changes, clinginess, or social withdrawal. As he explains, the best way to reduce anxiety is to prepare.

“Preparation helps make things more predictable and allows us to adapt to changes. Visiting the school, discussing routines, and gradually re-establishing bedtimes before classes begin can all help children feel more secure. Sleep, in particular, plays a major role in emotional regulation and stress resilience,” says Alexander.

As parents often set the emotional tone of the household, they should be aware that their reactions also matter. “Children often look to adults for cues on how they should respond to a situation. Responding with calm confidence can send a powerful message of safety,” Alexander explains.

In addition, children can practice simple calming techniques, such as slow and controlled breathing, to address overwhelming feelings in the moment. Alexander recommends a simple pattern of inhaling for four seconds and exhaling for six. However, as children head back to school, he advises parents to avoid fully eliminating their child’s anxiety, as a healthy amount can encourage resiliency.

“Confidence grows through small wins. Knowing that you can handle a situation can help you deal with future situations more effectively,” Alexander says. “When children successfully introduce themselves to a new friend, find their new classroom, or survive their first week at a new school, they learn that they are capable in those environments. But children who are prone to anxiety may need some extra help moving through those feelings successfully.”