By Darren Shiverdecker
Back to school. Three little words that spark visions of clothes shopping, generate excitement about meeting friends and evoke plenty of emotions. The start of a new school year can be a mix of excitement, anticipation and, yes, anxiety.
When faced with uncertainties, our brains are biologically wired to go on alert. A new school year brings plenty of unknowns, new teachers, new classmates, new routines and new physical spaces. For kids, teens and even parents, this can feel overwhelming. But here’s the good news: Feeling this way is completely normal.
Acknowledge the feelings and normalize them
Children and parents should expect some level of back-to-school stress. It is normal to feel this way.
“Kids, teens and young adults should give themselves permission to have those feelings, which can be positive and negative,” said Jessica Sandoval, MD, associate clinical professor and program director for the Child and Adolescent Psychiatry program at The University of Texas Health Science Center at San Antonio (UT Health San Antonio). “Parents should anticipate this and listen for ‘clues’ about things their child may need to talk about.”
According to Sandoval, parents should aim to listen more than they talk. While younger kids may offer detailed stories, older kids might not give a “play-by-play,” and that’s okay. What matters is showing you’re available and willing to listen when they’re ready to share.
The beginning of the year can also be a good time to reset family rhythms.
“If it is feasible, I really encourage families to try to do family dinner. That may be the one time that everyone sits at the table together — no phone zone — and communicates,” said Sandoval.
Plan ahead to reduce stress
One of the best ways to ease uncertainty is to prepare. That means:
- Adjust sleep schedules early. Use the week before school starts to get back on a school-year sleep routine. Go to bed and wake up at the times you expect to during the week. In the first few days, waking up a little earlier to ensure everyone knows where they’re going and how long things will take can also be helpful.
- Establish routines. For younger children, parents can take the lead in organizing and showing them how to prepare for the day. For older kids, involve them in brainstorming and planning. Pack lunches, gather supplies and choose first-day outfits the night before. Talk about after-school rules and what schedules will look like. Will there be a break before tackling the day’s homework, or should assignments come first? Setting expectations early makes them more likely to stick.
- Participate in orientation activities. “Meet the Teacher” events, campus tours or prep days can help introduce the “new” and reduce anxiety. If a child misses these opportunities, parents can still rehearse drop-off routines or walk through what the first day will look like.
Getting in the back-to-school groove can come with plenty of uncertainty, but families can make the shift smoother with preparation, open communication and a supportive routine. Remember, a little nervousness is a normal part of the experience; it’s simply the brain adjusting to something new, said Sandoval. With patience and planning, those first-day jitters can turn into exciting and memorable moments for the year ahead.
Learn more about child and adolescent psychiatry services at UT Health San Antonio.