Starting School Off on the Right Foot: Anxiety-Reducing Techniques for Parents and Kids

As summer comes to an end, the excitement of a new school year often mingles with nerves and anxiety for both parents and children. Transitioning from the laid-back days of summer to the structured environment of school can trigger stress and worry. At the North Jersey Center for Cognitive Behavioral Therapy in Wyckoff, NJ, we understand how important it is to manage these emotions early on to ensure a positive, successful school experience.

In this blog, we’ll explore effective anxiety-reducing techniques specifically designed to help parents and kids return to school with confidence and calmness. These practical strategies are rooted in cognitive behavioral therapy (CBT) principles and can make the back-to-school season smoother for your family.

If you or a loved one is seeking additional support for the back-to-school transition period, call NJCCBT today at 201-669-1369 x1!

Understanding Back-to-School Anxiety

Back-to-school anxiety is a common experience that affects children, adolescents, and even parents. Symptoms may include irritability, trouble sleeping, stomachaches, or excessive worry about academic performance, social situations, or separation from family.

Parents, too, can experience anxiety about their child’s adjustment, managing schedules, and meeting expectations. Addressing these anxieties early is vital because unmanaged stress can affect concentration, mood, and overall wellbeing.

Anxiety-Reducing Techniques for Children

1. Establish a Predictable Routine

Children find comfort in predictability. As the school year nears, start reintroducing consistent bedtimes and wake-up times. A stable routine helps regulate the body's internal clock, reducing physical symptoms of anxiety and making mornings less hectic.

2. Practice Deep Breathing Exercises

Teaching children simple deep breathing techniques can be a powerful tool to manage anxiety. Encourage them to breathe in slowly through the nose for a count of four, hold for four, and exhale for four. This “box breathing” method can calm the nervous system during moments of stress.

3. Create a “Worry Box”

Sometimes, children need a safe way to express their worries. A “worry box” is a container where kids can write or draw their fears and place them inside. This externalizes their anxiety and helps them feel more in control. Parents can review the worries together and discuss practical solutions.

4. Use Positive Visualization

Guide children to imagine positive school experiences, such as making new friends, enjoying favorite activities, or feeling confident during class. Visualization helps reinforce optimism and builds resilience against school-related fears.

5. Encourage Open Communication

Let your child know it’s okay to talk about their feelings. Regularly check in about how they are feeling regarding school and friendships. When children feel heard and supported, anxiety tends to decrease naturally.

Anxiety-Reducing Techniques for Parents

1. Prepare the Family Environment

Organizing school supplies, clothes, and schedules ahead of time reduces last-minute stress. This preparation creates an environment where both parents and children can feel more in control and less rushed.

2. Model Calm Behavior

Children often mirror their parent’s emotions. By managing your anxiety and demonstrating calm responses to back-to-school worries, you help your child learn how to regulate their own stress.

3. Practice Mindfulness and Self-Care

Regular mindfulness practices such as meditation, journaling, or yoga can help parents manage anxiety. Taking care of your mental health ensures you have the emotional capacity to support your child effectively.

4. Set Realistic Expectations

It’s normal to want your child to excel, but unrealistic standards can increase pressure. Focus on effort and progress rather than perfection to create a positive atmosphere at home.

5. Seek Support When Needed

If anxiety feels overwhelming for you or your child, consider reaching out to a mental health professional. Cognitive behavioral therapy and other evidence-based treatments can provide guidance and coping skills tailored to your family’s needs.

Creating a Back-to-School Plan Together

Developing a shared plan between parents and children helps reduce uncertainty and builds teamwork. Include details such as:

• Morning and evening routines

• After-school activities

• Homework schedules

• Designated times for relaxation and fun

Discuss potential challenges and brainstorm solutions together. This cooperative approach strengthens communication and confidence.

Additional Tips to Ease the Transition

Encourage Social Connections

Help your child reconnect with friends or arrange meet-ups before school starts to rebuild social comfort zones.

Limit Screen Time Before Bed

Reducing exposure to screens before sleeping improves rest quality, which impacts anxiety and focus during the day.

Maintain Balanced Nutrition

Healthy meals contribute to stable energy levels and reduce irritability linked to anxiety.

Provide Consistent Praise and Encouragement

Recognize small achievements to boost self-esteem and motivation.

When to Seek Professional Help

While mild anxiety is natural, watch for signs such as persistent sadness, withdrawal, difficulty concentrating, or physical symptoms that interfere with daily life. These may indicate the need for professional intervention.

If you think that you, your child, or your family would benefit from increased support during the back-to-school transition, call NJCCBT today at 201-669-1369 x1 to learn more about the services we offer!