HERSHEY, Pa. — Back-to-school time can be a mixed bag of emotions — sadness that summer is ending, excitement to see friends again and anticipation about what the year ahead will bring. For some children, however, first-day jitters can turn into lingering anxiety.
Anna Nase, a pediatric clinical counselor at Penn State Health Psychiatry and Behavioral Health Services, said certain behaviors may signal that a child’s worries are more serious.
“Transitions can be a big deal for kids, so when they have trouble separating, like at drop-off or getting on the bus, that can be a sign to explore their worries a little more deeply,” Nase said. “Multiple visits to the school nurse in the same day or week can also be a red flag.”
Anxiety can often show up as stomachaches, headaches or other conditions with hard-to-explain symptoms, she said. Some children might not want to participate in class or may keep asking the same questions over and over, showing that they’re stuck on a certain worry.
While it’s normal for children to have a few first-week butterflies, those who continue to struggle may need extra support from parents, teachers, school counselors or mental health professionals, she said. Here are a few things parents can do to help their child ease into the new school year with more confidence.
Check your energy
It may not seem obvious, but Nase said she recommends taking a moment to check in with your own feelings about the school year.
“Ask yourself how you’re feeling about the transition,” she said. “Children pick up on your emotions and body language, so look at how you are reacting, particularly around little ones. Try to approach school with a calm, optimistic outlook.”
If your child has dealt with anxiety issues in past school years, start the conversation early. Let them know it’s OK to feel nervous — and remind them that they’ve faced new situations before and have succeeded despite their worries. Since transitions can be tricky, Nase suggests reminding children they are capable of adapting to new things, especially with support from their loved ones.
“Using words like ‘together’ and ‘we’ can help them feel supported and not so alone,” Nase said.
Rest well to feel well
Calming the mind starts with a well-rested body. Nase said resetting your child’s sleep schedule a few weeks before school can help create a routine that makes them feel safe and elevates their mood and ability to concentrate. She recommends going to bed and waking up at generally the same time every day.
Younger children may also benefit from visual cues in their morning routine. Nase suggests using visual aids to show each step in the morning schedule — such as waking up, getting dressed, eating breakfast and brushing teeth. These visuals can help kids know what to expect, feel more in control and become more independent.
Get familiar with the school
Entering the halls of a new school can feel overwhelming, especially if your child’s first exposure is on the first day. Nase said that, from her experience, most schools are usually happy to let parents and students take a tour before the year begins, especially for students moving from elementary to middle school or from middle to high school.
“It allows them to get to know their environment,” Nase said. “Even students who are returning to school can benefit from a walk around if they’re feeling more anxious than before. It shows them that they’ve been here, done this, and they’re capable of doing it again.”
Connect with support
Fortunately, there is plenty of support for children experiencing anxiety, starting with their school. Nase said she encourages parents to talk to their child’s teachers early on.
“Teachers are pretty good experts at dealing with new school year worries,” she said.
If your child is still struggling after a few weeks, the school may offer counseling or small support groups where kids can talk with others who feel the same way.
Outpatient therapy can also be very effective, she said.
“Here at Penn State Health, we can help when kids need time to work through their worries,” Nase said. “We look at how our thoughts affect our emotions and behavior. Sometimes we realize that just because we think a thought doesn’t mean it’s necessarily true.”
For children who struggle with depression as well as anxiety, Nase said that focusing on small wins can make a big difference. Are they eating well? Sleeping enough? Drinking water? Finding small things they can control when everything else feels new or out of control can be a powerful first step toward progress.
It is important, Nese said, to talk with your child’s pediatrician if you have specific concerns.
Learn more
- The Medical Minute: Parents, add these health tips to your back-to-school to-do list
- The Medical Minute: Take the back-to-school pop quiz
- Timing and regularity of sleep may be key for adolescent heart health
The Medical Minute is a weekly health news feature produced by Penn State Health. Articles feature the expertise of faculty, physicians and staff, and are designed to offer timely, relevant health information of interest to a broad audience.