For many students, a new school year brings more than just fresh notebooks and sharpened pencils — it can also bring back-to-school anxiety. A different classroom, harder subjects, new teachers, and sports teams can all feel overwhelming.

According to Dr. Margot Burke, licensed psychologist and director of Milestones Psychology and Wellness, “Kids need help understanding that their feelings are a normal part of this. They would benefit from knowing most people have similar feelings during times of change.” Parents and teachers can support this emotional transition by acknowledging that it’s normal to feel a mix of emotions when something ends and something new begins.

Understanding Big Feelings

Back-to-school season offers an important opportunity for emotional development in children. “Kids can feel sad about leaving their friends, excited about vacation, and nervous about the school year — all at once,” says Burke. Help children name and normalize these feelings. Talking about experiencing more than one feeling at a time — even opposite ones — can be comforting and empowering.

Prepare Ahead of Time

Valerie Braunstein, Psy.D., founder and CEO of Philly Psychology, recommends parents ease the transition by taking proactive steps before school starts:

• Reestablish bedtime and mealtime routines

• Arrange get-togethers with classmates to maintain social connections

• Make a list of resources within the school with whom your child can turn to for support, assistance, or instruction

• Inform them of changes about to come

These steps can help reduce anxiety and give kids a sense of control.

Routines and Rituals Make a Difference

Burke encourages using visuals — like picture schedules or countdown calendars — to help children know what to expect. “Transitions feel safer when children can predict what’s coming next,” she says.

“Develop rituals that are fun and celebrate the end of something such as special meals, activities, or a fun event with the whole family,” she said. “Take time to reflect with children how much they have grown over the school year and point out a time when something was hard for them, and now are easier.”

Build Their Confidence

One of the most effective ways to reduce back-to-school anxiety is by boosting your child’s self-confidence. “After a child handles a tough situation, highlight those wins,” says Braunstein. You might display photos or awards to help them remember successes.

Talk about other times they’ve faced challenges — like getting through a tough practice or solving a big problem — and how they made it through. These reminders help kids trust their own resilience.

When to Seek Additional Support

Even with preparation, some kids may struggle with the transition. Look for signs such as:

• Persistent sadness lasting more than two weeks

• Mood swings that affect relationships

• Intense worry or fear that interferes with daily life

• Self-harm, talk of hurting oneself or others

• Trouble concentrating, unexplained physical symptoms

• Withdrawal from friends or activities

• Decline in academic performance

If you notice any of these symptoms or anything that strikes you as “not right,” talk to your pediatrician or a psychologist, Braunstein said. New situations can be stressful for everyone, but with your help and guidance, your child has a great chance to succeed.

Sarah Heyman contributed to this article.

Lead Photo Courtesy of Canva.