Tips and Tricks for Managing Back-to-School Jitters

As summer winds down and the school year approaches, many students and parents find themselves experiencing a mix of excitement and anxiety. A new grade, a new school, or even just the shift in routine can stir up nerves. The good news is that there are effective ways to cope with these “back-to-school jitters” and help maintain a smooth transition into the new school year. 

Why Back-to-School Anxiety Happens

Big transitions often prompt stressful thoughts and emotions. For students, uncertainty about teachers, classmates, academic expectations, or simply fitting in socially can create a sense of unease. For parents, the adjustment to new schedules and concerns about their child’s wellbeing may cause added pressure. With the right support, students can ease into the new year with more confidence.

1. Validate the Feelings

Remind yourself or your child that it’s completely normal to feel nervous about new beginnings. Naming and accepting emotions, rather than pushing them away, can reduce their intensity.

2. Rehearse Routines Early

Before school starts, practice waking up, getting dressed, and having breakfast at school-time hours. Doing a “dry run” of the first day, including the route to school, can make the unknown feel more familiar and less intimidating.

4. Practice Mindfulness Skills 

Simple mindfulness techniques such as focusing on breath, observing music, connecting with your five senses can help a child hone in on the present moment instead of getting pulled away with the anxious thoughts and feelings. 

5. Stay Connected

Friendships can buffer stress. Setting up a playdate, a call, or a text exchange with classmates before school starts can help students feel more socially prepared and less isolated.

6. Model Calm and Confidence

Children often pick up on the energy of adults around them. Parents and caregivers can model coping by speaking calmly about their own back-to-school preparations and showing trust in their child’s ability to handle the transition.

When you put these tips into practice, you’re tackling back-to-school jitters from all angles. You’re showing kids it’s okay to have butterflies, giving them routines that make mornings less chaotic, teaching them quick calm-down tricks, and reminding them they don’t have to face it all alone. Add in a parent’s calm confidence, and those nerves start to shrink while excitement grows. It’s like packing a backpack full of courage, comfort, and connection - everything needed for a strong start to the school year.