Back-to-School Anxiety: Tips for Kids & Caregivers

As summer winds down and the new school year approaches, back-to-school anxiety is a very real challenge—for both kids and the adults supporting them. Whether it’s fear of the unknown, academic pressure, social stress, or simply adjusting to a new routine, anxiety can show up in many ways.

The good news? There are practical, compassionate ways to help ease the transition—for your child and yourself.

1. Acknowledge the Anxiety (Don’t Brush It Off)

It’s natural to want to reassure a nervous child with phrases like “You’ll be fine!” or “There’s nothing to worry about,” but those well-meaning comments can actually minimize their feelings. Instead, try:

“It makes sense to feel a little nervous before something new.”
“Let’s talk about what’s on your mind.”

Giving anxiety a name helps kids feel understood—and gives you a starting point for support.

2. Use Visual Routines to Build Predictability

One of the biggest stressors for children is not knowing what to expect. Visual supports like calendars, checklists, and visual schedules can ease that anxiety by creating structure.

Try This:

• Create a morning routine checklist with images for getting dressed, brushing teeth, eating breakfast, packing up.

• Post a weekly family calendar in a shared space showing school days, after-school activities, and fun events.

• Use timers or visual clocks to support transitions, especially for kids with ADHD or sensory sensitivities.

Bonus: These tools help reduce your own mental load, too.

3. Practice the Transition

The week before school starts, begin shifting into the school routine gradually:

• Wake up and go to bed at the same times as the school year.

• Do a “practice run” of the morning routine.

• Visit the school grounds if possible—walk the path to class, find the entrance, locate the drop-off zone.

This kind of exposure reduces anxiety by making the unfamiliar feel familiar.

4. Create a Comfort Toolkit

Help your child identify what helps them feel safe and calm. You might include:

• A small object in their backpack (like a worry stone, stress ball, or family photo)

• Breathing techniques they can do anywhere

• A journal or sketchpad for expressing feelings

• A note from home tucked in their lunchbox

Empowering kids with tools reminds them they’re not alone—and that they have what they need to get through hard moments.

5. Check in With Yourself, Too

Back-to-school stress doesn’t just affect kids. Caregivers often feel overwhelmed juggling new routines, supply lists, work schedules, and emotional support. Give yourself permission to:

• Feel what you’re feeling

• Say no to extras you don’t have capacity for

• Ask for help—from a partner, friend, or professional

Your well-being sets the tone. When you care for yourself, you’re better equipped to support your child.

Final Thought: Progress Over Perfection

Back-to-school anxiety doesn’t disappear overnight—and that’s okay. The goal isn’t to eliminate all worry, but to build resilience, routine, and connection.

Celebrate the small wins: showing up, speaking up, getting through the day. Over time, those moments add up to confidence and calm.

Looking for help simplifying your family routines?
Simplify Life offers personalized organizing support—perfect for back-to-school transitions. From creating kid-friendly command centers to building custom visual schedules, we’re here to help make life easier.

Reach out today to book a session.