Managing Back-to-School Anxiety in Children and Teens
The end of summer brings a lot of emotions; excitement, anticipation, and for many children and teens, anxiety. Whether it’s the first day of kindergarten or the first year of high school, going back to school can feel overwhelming.
At Journey Psychology, we regularly hear from families in Sherwood Park who say:
- “My child hasn’t been sleeping well since school started.”
- “They say they hate school, but I think they’re just nervous.”
- “Even the thought of going back has them in tears.”
If this sounds familiar, you’re not alone. Back-to-school anxiety is common; and very treatable. With the right support and strategies, your child can approach the school year with confidence, resilience, and peace of mind.
Why Back-to-School Anxiety Happens
Anxiety is your child’s nervous system trying to protect them;but sometimes, it misfires. And during times of transition (like starting a new grade or switching schools), their inner alarm system can go into overdrive.
Common triggers include:
- New teachers, classmates, or environments
- Fear of academic failure or perfectionism
- Past school-related trauma or bullying
- Sensory overload in busy classrooms
- Separation anxiety (especially in younger kids)
- Social anxiety and peer pressure in teens
When anxiety shows up, kids don’t always say “I’m anxious.” Instead, you might see:
- Physical complaints like tummy aches or headaches
- Irritability or defiance in the mornings
- Trouble falling or staying asleep
- Crying spells or panic before school
- Avoidance or clinginess
How Parents Can Help Reduce Back-to-School Anxiety
1. Normalize the Nerves
Let your child know it’s okay to feel anxious. You might say:
“A lot of kids feel nervous before school starts. It doesn’t mean something’s wrong; it means something important is happening.”
Reassurance without dismissal builds emotional safety.
2. Create Predictability
Anxiety thrives in the unknown. Help calm your child’s nervous system by:
- Driving by the school before the first day
- Reviewing classroom routines (if known)
- Practicing the morning schedule together
- Even small forms of predictability reduce stress.
3. Empower With Coping Skills
At Journey Psychology, we often teach age-appropriate tools like:
- “Worry time”; setting a timer for 5 minutes to talk about fears
- Grounding techniques; like counting five things they see or hear
- Journaling or drawing feelings for older kids and teens
- Play therapy for younger children to express emotion through play
These skills are part of our child and teen therapy services.
4. Validate, Then Problem Solve
Instead of jumping straight into advice, first validate their feelings:
“It makes sense you’re nervous. Starting something new is a big deal.”
Then, explore solutions together. Anxiety decreases when kids feel understood and equipped.
5. Avoid Over-Reassuring
It’s tempting to say, “There’s nothing to worry about.” But this can backfire, especially if your child’s worries feel very real to them. Instead, try:
“You’re feeling worried; and I believe you can handle it.”
This builds emotional resilience, not dependence on reassurance.
When to Consider Therapy
If your child’s anxiety is starting to interfere with their daily life; like avoiding school altogether, constant tears, sleep disruption, or physical symptoms it might be time to reach out for extra support.
At Journey Psychology, we specialize in helping kids and teens:
- Understand their anxious thoughts and where they come from
- Learn emotional regulation skills (using CBT and DBT)
- Rebuild confidence and a sense of safety
- Feel heard, seen, and supported in a way that feels safe and age-appropriate
We use a variety of evidence-based techniques, including:
- Cognitive Behavioural Therapy (CBT) – to challenge anxious thought patterns
- Play Therapy – for kids who process emotions better through creativity
- Solution-Focused Therapy (SFT) – to build goals and celebrate small wins
- Acceptance and Commitment Therapy (ACT) – to help teens manage uncertainty and connect to their values
Our therapists live and work in this community; we get it. That’s why we offer both in-person and virtual therapy sessions to fit your family’s schedule. Whether your child is in elementary, junior high, or high school, our goal is to make therapy feel accessible, welcoming, and effective.
Book your complimentary 15-minute consultation today.