The start of a new school year can bring excitement — but also stress — for families and especially for children. Whether it’s returning after summer break, adjusting to the changes of puberty, or reintegrating into the classroom after a big move or prolonged absence, these transitions can feel overwhelming.
Studies show that 64% of kids experience school-related anxiety, often centered around concerns like making friends, meeting new teachers, or managing academic expectations. Even seemingly minor changes like a new classroom or a different lunch schedule can leave a child feeling unsettled.
For older children, puberty can add another layer of uncertainty. As their bodies change and social dynamics become more complex, self-esteem may take a hit — especially as they begin comparing themselves to peers or idealized images on social media. It’s important to reassure your child that everyone develops at their own pace, and that these changes are a normal part of growing up.
“With a little planning, a lot of empathy, and a commitment to open communication, you can help your child navigate school transitions with confidence.”
Veena Luthra, MD – Medical Director
Building a workable back-to-school routine
Research shows that the average family takes about 77 minutes to get out the door in the morning. A solid routine can reduce stress for everyone, and for kids, this routine can help them feel at ease even more than they may realize. Here are some steps you can take to help smooth the transition:
- Start early: Begin shifting to earlier bedtime and wake-up times a couple of weeks before school starts — even 15-minute increments can make a difference.
- Assign roles: Kids thrive on structure. Give them age-appropriate responsibilities so they feel part of the morning flow. A visual checklist can help kids stay on track and feel accomplished as they complete each task—like brushing teeth, packing lunch or grabbing homework.
- Plan ahead: Lay out clothes, pack lunches and backpacks, and review schedules the night before to avoid last-minute scrambling.
- Make room for rest: Extracurriculars are great, but overscheduling can backfire. Set boundaries so your family has time to recharge.
- Fuel up: A quick, balanced breakfast can fuel focus and energy for the day ahead. If possible, try to sit down for dinner together a few nights a week. It’s a great time to check in and connect.
Identity in middle and high school
Puberty is perhaps the most significant transition that kids will face during their childhood. It’s when they begin to explore their identities, including gender and sexual orientation. It’s also when many mental health conditions first appear, with about half emerging by age 14. These years are critical for emotional development, which is why the way we talk about mental health at home matters. Creating a safe, open environment where teens feel seen, heard and supported can make a lasting difference in their well-being.
It’s important to create a space where your child feels safe coming to you without fear of judgment. Let them know that feeling unsure, different or emotional is a normal part of growing up — and that asking for help is a sign of strength, not weakness. If they’re not ready to open up to you, support them in finding someone they trust, whether it’s a school counselor, therapist or another caring adult. Knowing they have someone to talk to can make all the difference.
Returning to school after a health-related absence or a move to new place
Some children don’t have the opportunity to experience a consistent school year due to health-related absences or family moves that require them to change schools. These transitions can be especially challenging. Kids may worry about falling behind academically, making new friends, or being labeled as the “sick” or “new” kid.
You can help ease this transition by:
- Working with the school or teacher to build an entry or reentry plan
Collaborate on a plan that includes both emotional and academic support tailored to your child’s needs. - Starting slow, if possible
Gradual reintegration, such as half-days or reduced workloads, can help your child adjust without feeling overwhelmed. - Connecting your child with support
Whether it’s a therapist, school counselor, or peer support group, having someone to talk to can help your child feel less alone and more empowered. - Acknowledging their feelings
Let your child know it’s okay to feel nervous or uncertain. Validating their emotions helps build trust and resilience. - Celebrating small wins
Recognize progress, no matter how small. These moments can boost confidence and motivation.
If care management services are available to you, they can be an excellent resource for helping your family navigate this transition. These professionals can assist with coordinating academic accommodations, connecting you to mental health support, and ensuring your child’s needs are met both at school and at home.
When to get help
Some anxiety about school is normal. But if your child shows ongoing changes in sleep, appetite, mood, or behavior — or begins avoiding school altogether — it could be a sign they need more support.
Try opening a conversation with something like:
“I’ve noticed you’ve seemed really down about school lately. Want to talk about what’s going on?”
Let them know it’s okay to feel this way, and that there are tools and people who can help them feel better. If your concerns continue, consider reaching out to a pediatrician, school counselor or mental health professional. They can help guide you and your child toward the right support.
Back-to-school season doesn’t have to mean back to stress. With a little planning, a lot of empathy, and a commitment to open communication, you can help your child navigate school transitions with confidence. Creating a supportive environment where they feel heard and understood can make all the difference.
Veena Luthra, MD is a medical director at Lucet.
