Back-to-School Mental Health: A Therapist’s Guide to Supporting Your Child or Teen

As the back-to-school season arrives, families often find themselves juggling a mix of excitement, anxiety, and uncertainty. Whether your child is stepping into kindergarten or entering high school, this transitional time can bring up a range of mental health challenges. Many of these are developmentally normal, but still difficult to navigate without support.

As therapists who work closely with children, teens, and families, we understand how big these transitions can feel. Below, we share insights rooted in brain science, child development, and clinical practice to help you support your child’s mental well-being during the school year and beyond.

Understand What’s Going On in the Brain

Children’s brains, especially in the school-age and adolescent years, are still developing in key areas like emotional regulation, impulse control, and stress management. The prefrontal cortex, which helps with planning and problem-solving, is not fully developed until the mid-20s. This means that big feelings like anxiety, frustration, or worry can easily overwhelm them, especially in new or demanding environments like school.

Chronic or unaddressed stress can increase levels of cortisol, which impacts sleep, memory, and emotional regulation. Supportive relationships and consistent routines help build emotional resilience and protect against the long-term effects of stress.

Create Consistent Routines to Reduce Anxiety

Predictability helps kids feel safe. Establish clear routines around morning preparation, mealtimes, screen use, and bedtime. Transitions are smoother when children know what to expect. Start adjusting sleep schedules before school begins to make mornings easier. Aim for the recommended hours of sleep by age, and keep bedtime routines calming and screen-free whenever possible.

Validate Emotions and Normalize Mental Health

Children and teens need to feel heard, not fixed. When they express worry, frustration, or fear, try responding with statements like “That makes sense” or “Tell me more” instead of quickly offering reassurance. Normalize mental health as part of overall health. Let them know it is okay to talk about feelings, and that everyone struggles sometimes, including adults. This builds a foundation for emotional safety and helps reduce the stigma that can prevent kids from reaching out for help.

Teach Everyday Coping Skills

Mental health tools do not have to be complicated. Here are a few simple practices that support emotional regulation:

• Body-based strategies: Deep breathing, stretching, walking, or using fidget tools

• Cognitive strategies: Helping kids name their thoughts and feelings and reframe them, such as “Just because I’m nervous doesn’t mean I can’t do it”

• Creative outlets: Drawing, music, journaling, or storytelling to process emotions

Make coping skills part of your child’s daily routine, practicing them while calm, so they become second nature during stressful moments.

Support School Readiness and Social Confidence

Fear of the unknown can be a big trigger for back-to-school anxiety. Walk through the school if possible, talk about the classroom setup, meet the teacher, and help your child visualize what their day will look like.

Encourage social connections through playdates, extracurricular activities, or check-ins with old friends. Feeling connected is a powerful protective factor for mental health at every age.

Use Positive Discipline and Clear Communication

Children thrive when they experience both structure and warmth. Set expectations with kindness and clarity. Avoid shaming or punishing behaviors that are connected to anxiety or overwhelm.

Try this approach:

• Acknowledge the feeling: “You’re upset because math feels hard”

• Set the limit: “It’s okay to be frustrated, but it’s not okay to slam the door”

• Offer support: “Let’s take a break, then we’ll tackle it together”

Positive discipline helps support emotional regulation and strengthens your relationship with your child.

Take Care of Your Own Mental Health

Parental stress and burnout can have a direct impact on a child’s emotional well-being. When you are overwhelmed, it becomes harder to stay calm, patient, and emotionally present.

Taking care of your own mental health is not selfish. It is protective. Seek out support through therapy, community, movement, mindfulness, or quiet time to recharge.

Quick Mental Health Tips at a Glance

Focus Area & What Helps

Routine: Predictable mornings and nights reduce anxiety

Connection: Quality time and open communication build resilience

Coping Skills: Breathing, movement, creativity, and positive self-talk

Emotional Validation: Listening without fixing builds trust

Your Self-Care: A regulated parent helps create a regulated child

Ready for Extra Support? We’re Here for You

If your child or teen is showing signs of anxiety, overwhelm, school refusal, or emotional distress, therapy can help. Our team of licensed therapists is experienced in working with children, adolescents, and parents to build practical, personalized strategies that support mental wellness and success at school.

Reach out today to schedule a consultation or first session. You do not have to navigate this season alone.