Back-to-School Tips from Therapists: Helping Kids & Teens Thrive This Year
The start of a new school year often brings excitement. Excitement about new classes, new teachers, and fresh opportunities. But it can also bring stress, especially for children and teens balancing academics, friendships, and big emotions. As therapists who work with kids and adolescents every day, we see how this transition can impact mental health. That’s why we’re sharing our best therapist-approved back to school strategies to help your child return to school with confidence, balance, and resilience.
Tip #1: Ease Back into Routines Early
One of the most effective ways to reduce school-related stress is re-establishing routines. We recommend starting to shift bedtime and wake-up times gradually—about 15–30 minutes earlier each night—until your child’s schedule matches the school routine. Consistency creates a sense of safety and predictability, which reduces anxiety. Also, limit evening screen time, since overstimulation can interfere with quality sleep. Morning rituals—like a family breakfast or listening to music on the way to school—add comfort and structure.
Tip #2: Talk About Feelings. Talk About Them Often
As therapists, we emphasize the importance of regular emotional check-ins. Instead of the usual “How was your day?”, try open-ended questions like:
“What’s one thing you’re looking forward to tomorrow?”
“What felt challenging today?”
“Did you notice a time you felt proud of yourself?”
These questions encourage reflection and give you a window into your child’s world. For teens, keeping the conversation non-judgmental and casual (perhaps in the car or while cooking dinner) can make them more likely to open up. Feeling heard and validated is one of the strongest protective factors against school stress and anxiety.
Tip #3: Practice Coping Skills Before They’re Needed
Kids and teens benefit from having a “toolbox” of coping skills ready for stressful moments. Here are a few skills that can be really helpful for distress tolerance when emotions get really strong:
TIPP (Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation), calms the body quickly.
Urge Surfing, a mindfulness strategy for riding out strong urges or emotions.
Grounding exercises, like noticing five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
Practice these at home so your child knows how to use them in class, during tests, or in social situations. The earlier they rehearse, the more natural these skills feel under stress.
Tip #4: Normalize Anxiety and Build Confidence
Feeling nervous about new classes, teachers, or friends is completely normal. As therapists, we encourage parents to validate those feelings. Try saying things like “It makes sense you feel nervous; lots of kids feel that way” instead of dismissing them of telling them “just stay calm” or “don’t worry about it”. Confidence grows when kids see themselves handle situations they once feared. Consider doing a “practice run” of the first day; walking the school halls, finding classrooms, or even role-playing social interactions. Each small success builds resilience and helps kids trust that they can handle challenges.
Tip #5: Encourage Connection and Belonging
School isn’t only about academics, it’s also where children form identity, friendships, and community. Kids flourish when they feel they belong. Encourage your child to join a club, sport, or activity that sparks genuine interest. For younger kids, arranging a few playdates before school starts can ease the transition. For teens, remind them it’s okay if their social circle shifts; friendships often change during middle and high school. Feeling accepted and connected is one of the strongest buffers against stress and depression.
Tip #6: Know When to Reach Out for Support
Sometimes, stress goes beyond normal adjustment. We recommend watching for red flags like the following:
Persistent sadness or irritability
Withdrawal from friends or activities
Frequent headaches or stomachaches
Changes in appetite or sleep
Refusal to attend school
If these warning signs persist, it might be time to schedule a therapy session to help your kid get to the root of these feelings.
Heading back to school is a big transition for kids, teens, and parents alike. By building routines, talking openly about feelings, practicing coping strategies, and fostering connection, you can help your child start the year strong. And if challenges feel overwhelming, Point Wellness Co provides a safe, supportive space for kids to learn skills and gain confidence. With the right support, your child can thrive not just academically, but emotionally!
xo
Your Point Wellness Co Therapists