Easing Back-to-School Nerves: Simple Strategies to Calm Children's Anxiety

As summer vacation nears its end, children and parents prepare for a new school year.

Returning to school can be an exhilarating experience for children, filled with the anticipation of meeting old and making new friends while exploring exciting learning opportunities.

However, for some children, the thought of returning to school can cause anxiety and unease.

Anxiety is a common experience and can be effectively addressed using appropriate strategies.

Acknowledging their emotions early and offering comforting words of advice can help your child feel more assured as they enter the new school year.

Start with a Conversation

A great way to alleviate back-to-school anxiety for your child is to have an open dialogue about their feelings.

Ask them how they feel about returning to school, and listen carefully as they share their responses.

Establish a safe space where your child feels comfortable sharing their concerns without feeling judged.

When they express their concerns, acknowledge their feelings. The American Psychological Association (APA) explains that it’s perfectly normal to feel nervous about starting a new school year.

Validate their emotions to help them feel understood and supported - the first step toward alleviating anxiety.

Encourage the Use of a "Worry Journal"

A worry journal is one helpful way of helping your child cope with anxiety.

Please encourage your child to write down any school worries, no matter how small.

Writing down their feelings and worries can help them feel less overwhelmed.

Additionally, ask your child to describe how these worries make them feel emotionally and physically.

Are they nervous, scared, or uncertain? Have they experienced physical symptoms such as stomachache or headaches due to these worries?

Identifying these patterns can help both of you recognize specific triggers and develop joint solutions to address them.

A worry monster or box could help when dealing with young children who cannot express their emotions in writing.

They can draw or write out their concerns and use a worry monster or worry box to "feed" their worries.

This can serve as a symbolic way for them to shed their worries and feel relieved.

Teach Them About Anxiety

Enlightening your child on what anxiety is and its causes is powerfully liberating.

Explain that anxiety is a normal response to unfamiliar or uncertain situations and is the body's way of preparing us for new challenges.

For younger children, keep the explanation simple. The Child Mind Institute advises telling them that just because they think something scary might happen, it doesn’t mean it will.

For older children, you can provide more in-depth explanations.

Discuss how anxiety involves three components such as anxious thoughts (such as "What if I don't make any friends?"), physical sensations include a racing heart, sweaty palms, and behaviors ( such as skipping school).

Realizing this cycle can help them see that avoiding fears strengthens anxiety while confronting them can reduce it.

Please encourage your child to face their fears step by step.

Over time, this can help children build resilience and minimize the effects of anxiety on daily life.

Encourage Rational Thinking

Teaching older children and teenagers how to combat anxious thoughts using rational thought can be highly effective.

Assist them in questioning the legitimacy of their worries by prompting them to ask themselves questions such as, "Is my worry likely to occur?" and "Does there appear to be evidence supporting that my concern will materialize?"

This process helps them view their worries in a more balanced light and decreases anxiety levels.

If your child is discouraged about succeeding in a new subject, help them remember past successes or recognize that many students feel similarly when starting school each year.

Focusing on what they can control - such as studying or seeking help- can help them feel less anxious.

Care should be taken when approaching this exercise.

Avoid dismissing or minimizing their fears; assist them in sorting through them while acknowledging it's normal to feel anxious when facing new challenges.

Read more: Managing Toddler Tantrums: Expert Tips and Strategies

Teach Relaxation Techniques

Relaxation techniques can be beneficial in alleviating physical symptoms associated with anxiety.

Teaching your child how to relax their body can also help them find peace within themselves.

Simple breathing exercises, progressive muscle relaxation techniques, and mindfulness practices are all practical tools for helping to manage anxiety.

Box breathing can be used as an educational technique:

• Inhale for four seconds

• Hold for four seconds

• Exhale for four seconds

• Hold again for four

Encourage your child to practice this regularly in the days leading up to school.

As people become familiar with these techniques, they are more likely to utilize them effectively when feeling anxious.

Implement these practices into your daily routine to help your child feel prepared and equipped to face anxiety as the school year commences.

Break Down the Anxiety into Manageable Parts

Going back to school may be daunting, especially for children with multiple anxiety concerns. By breaking it into manageable pieces, anxiety levels can be reduced. Hence, your child is ready for success on day one of their new academic career.

Help your loved ones break their worries down into manageable pieces.

If your child is nervous about starting school, focus on one task at a time--getting ready and arriving at school.

Continue with your work, such as settling into your classroom.

Taking one step at a time, taking everything step by step, can reduce overall anxiety.

Your child could also create a "fear ladder," where they list their fears from least scary to most frightening.

Start small and gradually move towards more daunting challenges, celebrating each small victory.

This method can benefit children who require more structure to face and overcome their fears.

Use Positive Reinforcement

Positive reinforcement can be an invaluable resource in helping children manage anxiety.

Consider devising a reward system to recognize their efforts at facing their fears and overcoming them.

After your child successfully completes a challenging school-related task, reward them with something special—extra playtime, an additional treat, or an activity they won't find elsewhere.

First, make sure the rewards are immediate and predictable.

Rewards may gradually decrease as your child becomes more at ease in school.

Your goal should be to help your child develop a sense of achievement and confidence in their ability to cope with anxiety-inducing situations independently.

Reflect on Your Own Experiences

Parents can gain great benefit from reflecting on their own school experiences and how they dealt with stress or anxiety as children.

Share these stories with your child to help them feel less isolated in their struggles.

Resilience and problem-solving skills can also be taught with these activities.

Remember that your child is picking up on verbal and nonverbal cues from you.

If you maintain an attitude of peace and authority, they are more likely to reciprocate that feeling.

But sharing when you're anxious and how to cope is okay.

This can provide invaluable lessons in emotional regulation and resilience.

Work with the School

If your child's anxiety regarding school persists or seems overwhelming, involving teachers or counselors from their school could be beneficial in alleviating some of their discomfort.

These professionals can offer extra support, making accommodations to ease your child's transition back into school.

If your child is nervous about finding their way around a new school, the school might arrange a tour before their first day begins.

If students feel anxious when meeting new classmates, a teacher could introduce them to someone or set up an activity to help them feel more at ease.

Communication between your school and home is critical for developing a plan that promotes your child's well-being.

When to Seek Professional Help

While returning to school can cause significant anxiety for some children, sometimes professional assistance may be needed to provide support services as necessary.

If your child’s anxiety is severe, persistent, or begins to interfere with their daily life, the Mayo Clinic recommends seeking help from a psychologist or counselor.

Cognitive-behavioral therapy (CBT), as endorsed by the National Institute of Mental Health (NIMH), is an effective approach that helps children understand and change the thoughts and behaviors that contribute to their anxiety.

In some cases, a healthcare provider might recommend medication to help manage severe anxiety.

It’s important to discuss all options with a healthcare professional to determine the best course of action for your child.

Final Thoughts

Returning to school after an extended holiday break may be daunting for children, but with proper support, it doesn't need to be.

Listening carefully, providing your child with tools to manage anxiety, and working closely with their school are all ways that you can help your child enter a new school year with confidence.

Note that each child is unique, and what works for one may not do so for another.

As your child navigates back-to-school nerves, the key is being patient, supportive, and flexible while finding effective strategies.

FAQs

What can I do if my child is anxious about returning to school?

Start by having an open conversation about their worries, and then use tools like a "worry journal" to help them manage their anxiety.

How can I help my child understand their anxiety?

Explain that anxiety is a normal response to new situations, and teach them how thoughts, feelings, and behaviors are connected.

When should I seek professional help for my child’s school anxiety?

If your child's anxiety is severe, persistent, or interferes with daily life, consider consulting a psychologist or counselor.