“Back to School” Anxiety: Parenting Tools to Help Your Child Thrive

Tools to Help Your Child Thrive

Back to school anxiety can become a common companion as students prepare to return to school. Transitioning back to school can be overwhelming due to academic pressures, social challenges, and other responsibilities. However, there are effective tools to help your child manage anxiety and ensure a smoother transition. In this blog, we will explore some practical strategies, suggestions, and their importance in managing anxiety.

Develop a Routine:

Creating a structured daily routine not only helps in managing time effectively but also provides a sense of predictability and stability. Consistent wake-up and sleep times, designated study periods, and self-care activities bring order to their day, reducing anxiety caused by uncertainty.

Utilize School Resources:

Colleges and K-12 schools offer various resources designed to support students’ mental health and well-being. Take advantage of counseling services, support groups, or workshops they offer. These resources provide a safe space to discuss their concerns, learn coping mechanisms, and seek professional guidance if necessary.

Practice Self-Care:

Engaging in activities that promote self-care is essential for managing anxiety. Dedicate time each day to activities they enjoy, such as exercise, reading, listening to music, or spending time with friends. Prioritizing self-care helps reduce stress, boost mood, and maintain a healthy life balance.

Seek Support:

Remind them they are not alone in their anxiety. Reach out to friends, family members, or trusted mentors who can lend a listening ear or offer advice. Sharing their concerns with others can provide perspective and emotional support, helping alleviate anxiety.

Time Management:

Effective time management skills play a crucial role in reducing anxiety levels. Break down assignments into manageable tasks, create to-do lists, and set realistic deadlines to avoid feeling overwhelmed. Prioritizing tasks and utilizing time management techniques, such as working in focused bursts with scheduled breaks, can greatly reduce stress and anxiety related to academic workload.

Practice Relaxation Techniques:

Incorporating relaxation techniques into their daily routine can help alleviate anxiety symptoms. Deep breathing exercises, meditation, and mindfulness activities can help calm the mind, reduce physical tension, and improve mental clarity. Exploring relaxation apps or attending yoga or meditation classes can be beneficial.

Maintain a Healthy Lifestyle:

Eating a balanced diet, exercising regularly, and getting enough sleep are vital for managing anxiety. Avoid excessive caffeine, junk food, or irregular sleep patterns, as they can exacerbate anxiety symptoms. Fueling the body with nutritious food and engaging in physical activity releases endorphins which promote a positive mindset and reduce anxiety.

Back to School Routine


Managing anxiety as a student is essential for overall well-being and success. By developing a routine utilizing school resources, practicing self-care, seeking support, mastering time management, engaging in relaxation techniques, and maintaining a healthy lifestyle, your child can effectively manage anxiety and ensure a smoother transition back to school. Remember, managing anxiety is not a one-size-fits-all approach, so feel free to adapt these strategies to fit your child’s unique needs. If you feel a need for professional guidance, our mental health professionals at HopeNation can provide tailored support to help your child thrive in their academic journey.

Written By:
Steven Shampain LPC-MHSP
Casey Merrill

Casey Merrill


Christal Pennic

Christal Pennic