Back-to-School Anxiety in Children: Tips to Ease the Transition | bMindful Psychology

As the summer holidays come to an end, many children and teenagers face a mix of emotions about returning to school. For some, it’s excitement. For others, it’s nervousness. And for many, it’s back-to-school anxiety.

This type of anxiety is very common - whether it’s starting a new school, moving up a year, or simply adjusting after a long break. The change in routine, new social situations, and academic pressures can all feel overwhelming. But with the right support, strategies, and encouragement, young people can feel more confident and ready for the year ahead.

At bMindful Psychology, we specialise in supporting the mental health and wellbeing of children and adolescents. Here are six practical ways you can help ease your child’s back-to-school worries.

1. Acknowledge Your Child’s Feelings of Back-to-School Anxiety

Let your child know that it’s okay to feel anxious. Normalising their worries helps them feel heard and understood. Try asking open-ended questions such as:

·       “What are you most nervous about?”

·       “How are you feeling about going back to school?”

By encouraging open conversations, you create a safe space where they can share their concerns without fear of judgement.

2. Practice Mindfulness to Reduce School Stress

Simple breathing exercises and mindfulness activities can help children manage stress and stay calm. Apps like Headspace or Smiling Mind are great resources for kids and teens learning to focus on the present moment.

Daily mindfulness practice, even for just a few minutes, can reduce feelings of worry and increase resilience in the face of school challenges.

3. Adjust the Routine Early

Routine is a powerful way to reduce anxiety. Start moving bedtimes and wake-up times closer to the school schedule at least a week before term begins. A regular sleep pattern supports both emotional regulation and concentration in class.

Introducing structure early helps your child feel more prepared and less overwhelmed when school starts.

4. Set Realistic Goals for the First Weeks

Encourage your child to set small, achievable goals - for example, saying hello to a new classmate, asking a question in class, or finishing a piece of homework on time.

Celebrating these small wins helps build confidence and shows your child that progress comes step by step.

5. Break Tasks into Manageable Steps

Large tasks can feel daunting, especially after a long holiday. Help your child break homework or school projects into smaller, manageable steps.

Using a planner, checklist, or calendar gives them a sense of structure and control - both of which can significantly reduce anxiety.

6. Seek Professional Help for Ongoing Child Anxiety

If your child’s school anxiety feels intense, persistent, or begins affecting daily life, it may be time to seek additional support. A child psychologist can provide tailored coping strategies, emotional support, and tools to manage stress effectively.

At bMindful Psychology, our team works closely with children and young people to help them build resilience and thrive, even during stressful transitions like returning to school.

You’re Not Alone

The return to school can be challenging, especially for children and teens adjusting to new routines and expectations. These feelings are completely normal - and with the right tools, they can be managed in healthy and positive ways.

Whether it’s building routines, practicing mindfulness, or seeking professional help, small steps can make a big difference. With encouragement from family, teachers, and professionals, children can move from anxious to empowered.

 If your child is struggling with back-to-school anxiety or ongoing school-related stress, get in touch with bMindful Psychology. Our experienced child psychologists are here to support your family every step of the way.

Call our team today! – 0161 510 0111

Email: hello@bmindfulpsychology.co.uk

Website:  www.bmindfulpsychology.co.uk