Preparing For Back To School: A Guide For Students And Parents
In the United States, the "back to school” season is usually in August or September, when classes resume after summer break for most elementary, middle, high school, and university students. While there can be excitement associated with fresh school supplies and another season of learning, this time of year can also bring significant stressors of various types for both parents and students. Here, we'll review some of the most common stressors for caregivers and kids during this time of year, along with strategies to manage stress levels.
Common stressors for parents before a new school year: Scheduling, school supplies, and more
The beginning of a new school year can contribute to a complex mix of emotions in parents and caregivers. It can be both exciting and sad to watch one’s child move into another year of learning and growth, and the logistics of adapting to a new schedule can be stressful.
Below are some common stressors for parents and caregivers at the start of a new school year.
Changing daily routines, from early mornings to reading and homework deadlines
The start of a new school year represents a significant shift in scheduling for most parents. Whether their children were busy with summer activities or spending most of their time around the house, the first day of school usually marks a major transition. From now until next summer, parents are responsible for getting their child or children to and from school each day—whether that involves getting them ready for the bus or driving them—plus to and from any sports and extracurricular activities. Making sure backpacks and lunch boxes are packed, homework and reading are done, and a healthy morning routine is followed are other potential logistics to manage.
Overwhelming schedules during the new school year
For many families, schedules are busier during the school year than during the summer. A parent might have to coordinate a different activity for their child or children each night of the week, which may leave them with a sense of being rushed, frazzled, and without time to get everything done and care for their own needs.
New worries about child well-being on the first day of school and beyond
Another component of the stress many parents experience at the end of summer vacation is concern about how their child will fare at school in the upcoming semester. They may wonder if their child will be able to make new friends, if they'll enjoy new classes in a particular subject, or if they’ll experience bullying in the upcoming school year. These worries can add to an overall sense of stress.
Financial stressors related to buying new school supplies and more
Most children in the US are required to come to their first day of class with certain school supplies. In addition to pencils and notebooks, parents may also have to spend money on higher-ticket items like backpacks, uniforms or other clothing and shoes, textbooks, and even electronics like laptops or tablets. Expenses related to transportation, breakfast, and lunch could create even more financial strain, leading some parents to feel stressed about making ends meet.
Common stressors for students before a new school year: Homework, making friends, and more
While a lot of stress related to the day school starts can fall on parents and caregivers, students can experience anxiety around this time as well. Some students might worry about academics, such as whether they’ll like their teachers or what will happen if they get a bad grade. Others might worry about social topics, like whether they’ll make friends and what to do if they get bullied. Practical concerns, like being able to navigate the school building and finding their classes, can contribute to stress as well.
Reading key statistics about stress related to the first day of school
Looking over some key statistics about school-day stressors can shed light on the scope of these challenges. If you’re feeling stressed about you or your child starting school, you’re not alone. Consider the following:
- Nine in 10 parents of children under age 18 report experiencing stress or anxiety due to the back-to-school season
- Over 70% of parents say their children experienced challenges last school year—such as safety concerns, social challenges, and/or bullying—which can add to stress levels around returning to classes
- Around 31.9% of teens ages 13 to 18 experience an anxiety disorder, and the time of year when school starts may worsen symptoms
How to prepare for back to school: Tips for parents
The beginning of a new school year can be stressful, but there are strategies parents and caregivers can implement to reduce stress levels and manage the effects of stress. Some of these include the following:
- Aim to plan and stick to a consistent sleep schedule for both you and your child
- Plan ahead and pack backpacks and lunches the night before when possible
- Use a school planner, app, digital reminders, or other tools to keep on track with scheduling
- Cultivate a social network of other parents with whom you can share practical and social support, whether you meet regularly in coffee shops or have an ongoing group chat
- Practice mindfulness to find calm during stressful moments
- When possible, avoid overscheduling and aim to make time for both you and your child to rest and spend quality time together
- Help your child cultivate healthy habits from a young age (such as exercising regularly, setting boundaries, and doing breathing exercises to relax) by modeling them yourself as much as possible
How to prepare for back to school: Tips for students
The start of a new school year can also be a good time for students to start cultivating healthy habits that can reduce stress and keep them balanced throughout the year. Below are several examples:
- Use a planner to stay on top of tasks and assignments
- Find a grounding technique you can practice whenever you feel stressed or overwhelmed, such as silently naming each item of clothing you’re wearing or taking three deep breaths
- Ask for accommodations in classes if needed
- Make regular time for a relaxing hobby you enjoy
- Speak up to a teacher or parent if you’re experiencing bullying
- Reach out for help from your parent(s) or school counselor if you’re concerned about your mental health
Seeking support for the back-to-school season
If the stress of a new school year has started to seem overwhelming, it might be time to reach out for support. You don’t have to face the situation alone, and help is available.
How to prepare for back to school with therapy
A therapist can be a useful resource for parents or students who are feeling overwhelmed or anxious about getting back into school routines. A mental health professional can offer a safe space where you can share your feelings openly and honestly and learn practical strategies for coping with stress. They can also provide treatment for any symptoms of a mental health condition you may be experiencing, like an anxiety disorder or depression.
Exploring online therapy
For many busy families, fitting in-person therapy appointments into the schedule can seem impossible at the start of a new school year. In such cases, exploring online therapy might be more convenient. With a platform like BetterHelp for adults or TeenCounseling for teens aged 13 to 19, you can get matched and then meet with a licensed therapist from any location with an internet connection, rather than commuting to and from a therapist’s office. Online therapy also can be more affordable than in-person sessions without insurance, which can be helpful for families who may be experiencing financial strain at this time of year.
Research on the effectiveness of online therapy
Research on the topic of online therapy is ongoing, but many studies indicate that it can be an effective way to receive care. For example, a 2018 study indicated that virtual cognitive behavioral therapy can effectively reduce chronic stress, which many parents may experience.
Takeaway
August and September are part of the back-to-school season in the United States, which can be a stressful time for many families. Whether it’s due to a hectic schedule, concerns about safety or bullying, or financial strain, there are many potential sources of anxiety for parents and students at this time of year. Practicing mindfulness, planning ahead, and setting up structured routines may help both parents and children navigate this time of year with greater ease and less stress. Reaching out to a therapist in person or online can be helpful for those who struggle to manage their stress levels.
Why is back-to-school so stressful?
Any change in routine can lead to stress, but the back-to-school season can be particularly stressful for a variety of reasons. Academic pressure, social pressure, and financial pressure are just a few examples.
Is back-to-school anxiety normal?
Back-to-school anxiety symptoms (often referred to as the “first-day jitters”) can be normal, but they typically subside after a child has had time to settle into their new routine. Kids and teens may worry about whether they will like their new teachers, whether they will be able to succeed academically, and whether they will fit in socially.
Why is it so hard to go back to school?
When a new school year starts, it’s usually necessary to adjust to a new routine. While being organized and prepared can be helpful, some nervousness is common.
Should I force my teen to go to school?
If your teen is refusing to go to school, it may be helpful to have an open and honest talk with them about the reasons behind their refusal. For example, could they be experiencing bullying, learning difficulties, or mental health challenges? Some sources of worry, like wearing the “right” clothes, may not seem to matter as an adult, but as a teenager, these topics may carry a lot of weight.
Identifying the underlying concerns that are keeping your child from attending school may enable you to develop a plan to help your teen, potentially with the guidance of a licensed mental health professional. Communicating with the school’s guidance counselor about the situation may also be beneficial.
What are the symptoms of back-to-school anxiety?
Back-to-school anxiety may involve symptoms like the following:
- Irritability
- Frequent worry
- Trouble sleeping
- Changes in eating habits
- Stomachaches, headaches, and/or muscle tension
In many cases, anxiety symptoms resolve on their own once a child has had some time to adjust. However, if these symptoms persist, consider speaking with a therapist for professional guidance.
How can you mentally prepare for the back-to-school season?
Doing some prep work before your child goes back to school can go a long way. You might write out a schedule for the morning, factoring in time for your child to wake up, get ready, and eat a healthy breakfast at the kitchen table, such as one that includes plenty of protein and fresh fruit.
You could also establish a habit of helping your child pack their lunch at night before going to bed. Talking about the new school year in a way that shows you’re excited may encourage your child to look forward to returning to school. You don’t have to do all this preparation at once. Start small, and build up to the full routine over time.
How do you prepare children for going back to school?
Talking to your children ahead of time about what school will be like and all the things they should expect can benefit them. For example, you might discuss what your child’s teacher might teach them this year and talk about the importance of your child’s backpack being packed (with homework complete) in the morning before school. Adjusting their bedtime routine to promote good sleep quality and more energy can help them do well academically. Younger children may need practice in order to sit still, focus, write their names, and play well with others. Older children may benefit from reading and writing on their own.
How can you get rid of stress before school?
Getting plenty of sleep, eating a nutritious breakfast, and exercising regularly can decrease stress levels. Younger kids may enjoy playing with toys for a few minutes before school, while older kids may benefit from journaling, mindfulness, and meditation practices.
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