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.

Expert Advice for Back-to-School Stress

We asked three area psychologists for expert tips to help ease kids’ back-to-school anxiety. Read on for suggestions to help your family make a smooth transition from summertime to the school year. Also learn signs to help distinguish between regular back-to-school jitters and anxiety that might benefit from professional help.

Normalize Big Feelings

“Kids need help understanding that their feelings are a normal part of this,” says Dr. Margot Burke, licensed psychologist and director of Milestones Psychology and Wellness. “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.

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 Before School Starts

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

• Reestablish the bedtime and mealtime routines you may have strayed from during summer break.

• Arrange get-togethers with classmates to maintain social connections.

• Make a list of school resources that you and your child can turn to for additional support, if needed.

• Talk about the upcoming changes in your schedule and routines.

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

Foster A Growth Mindset

Every school year comes with a fresh set of hurdles — new teachers, harder material, unfamiliar routines — and for kids who already struggle with anxiety, those hurdles can feel like proof they’re doomed to fail. A growth mindset gives them another way to look at it.

“A growth mindset helps children understand that their abilities are not fixed,” said Lauren Mosback, a licensed professional counselor based in Paoli. “They can learn, practice, make mistakes, and improve. Instead of seeing a difficult experience as proof that they aren’t capable, they can begin to see it as an opportunity to learn and grow.”

For more growth mindset strategies, explore Lauren Mosback’s The Growth Mindset Workbook for Anxious Kids, full of confidence-building activities.

Use Visuals

Burke encourages using visuals — like picture schedules or countdown calendars — to help children know what to expect. The Skylight Calendar is an especially popular option, but you can also find plenty of kids calendars on Amazon. “Transitions feel safer when children can predict what’s coming next,” Burke says.

Try a New Ritual

“Develop rituals that are fun and celebrate the end of something such as special meals, activities, or a fun event with the whole family,” says Burke. “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.”

Celebrate Your Child’s Successes

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.

Know When to Seek Additional Support

Even with preparation, some kids may still struggle with the back-to-school 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 recommends. New situations can be stressful for everyone, but with your help and guidance, your child has a great chance to succeed.

A Smooth Transition to the School Year

Back-to-school jitters are normal, and most kids adjust with time and support. Small routines, open conversations, and celebrating progress can ease the transition. If anxiety persists or feels overwhelming, Bucks County mental health professionals can help.

For more resources, explore Bucks County Parent’s Back-to-School Guide.

Lead photo courtesy of Canva. Christine Wolkin and Sarah Heyman contributed to this article.