Back-to-school anxiety? You’re not alone.
Parkland experts offer tips to students and parents for smooth transition to new school year
As students across Dallas County prepare to return to the classroom, the excitement of a new school year is often accompanied by anxiety and uncertainty. While many children look forward to seeing friends and returning to favorite activities, others may struggle with stress, fear or sadness as they adjust to new routines and expectations.
Janelle Nash White, LPC-S, Pediatric Behavioral Health Consultant at Parkland’s Southeast Dallas Health Center, compares the first day of school to adults starting a new job, where unfamiliar surroundings, new faces and uncertainty can make even the most confident person feel anxious.
“Even if they're starting a new grade at the same school, there are a lot of unknowns. They don't know their teachers or how they're going to get from class to class yet,” she said. “There is also peer pressure. Navigating social dynamics and seeing classmates they may or may not want to be around can be very anxiety-provoking for students.”
One of the biggest contributors to back-to-school anxiety is a sudden change in routine. Nash White recommends easing children back into the school schedule before classes begin. Parents can gradually shift the child’s bedtime and wake-up time by 15-30 minutes each day, providing meals around the same time as a typical school day and begin setting limits on time spent using electronic devices.
“Despite what they might say, kids actually like structure,” Nash White said. “They like having expectations and knowing what to expect. They also like a little healthy competition to strive for better, even if it's just competing with themselves.”
Parents and students may feel the pressure to have a perfect first day. Nash White says parents can help by managing those expectations and reminding children that the first week may feel somewhat chaotic as they adjust to earlier sleep bedtimes, new transportation routes, unfamiliar classrooms and more structured days.
Some back-to-school anxiety is normal and usually fades as children settle into their new schedules. However, parents should watch for signs that a child may be struggling, including:
Physical complaints: Stomachaches or headaches, especially on Sunday nights or shortly before leaving for school
Sleep disruptions: Trouble falling asleep or waking up frequently throughout the night
Overthinking small mistakes: Becoming overly distressed about a wrong answer, forgotten assignment or being late to class
Short-tempered: Appearing unusually irritable, withdrawn or easily frustrated after the school day
Children often take emotional cues from the adults around them. When parents are anxious, children can unintentionally absorb those feelings as well.
“Manage your stress by taking deep breaths and having someone else to talk to. There is no perfect parent,” Nash White said. “Your children are watching you, and they see everything that you do. When you lead by example, you're only helping them.”
Parents can also help by validating their child’s feelings and creating space for open conversations. Instead of asking broad questions such as “How was your day?”, Nash White suggests something more specific such as “What was your favorite part of the day?”
Children can also practice simple coping skills during the school day. One of the easiest is “belly breathing,” which involves taking at least five slow, deep breaths to help calm the body’s stress response. Parents can also encourage positive visualization by having their child think about something they are good at before walking into the school building.
If anxiety begins interfering with a child’s daily life, parents should consider seeking professional help. They can begin by talking with their child’s teacher, school counselor, pediatrician or behavioral health provider.
The Parkland Behavioral Health Clinic offers a range of mental health services provided by psychiatrists, behavioral health providers, clinical social workers, psychiatric nurses and psychologists.
“You're not alone. We are all anxious about it. Even the staff members are anxious about starting a new school year,” Nash White said. “Realize that your feelings are valid and everyone has some level of it going on.”
For more information about behavioral health services available at Parkland, visit www.parklandhealth.org/behavioral-health.
For information about services available at Parkland, visit www.parklandhealth.org.
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