Understanding Back-to-School Anxiety

Why the Back-to-School Period Triggers Anxiety

Children thrive on predictability, and summer break disrupts their routines. When September arrives, new teachers, classrooms, and social groups can feel overwhelming. Common signs of school-related anxiety include:

• Trouble sleeping in the days leading up to school

• Stomach aches, headaches, or feeling “unwell” on school mornings

• Irritability or emotional outbursts

• Avoidance, such as suddenly “forgetting” homework or dragging their feet to get out the door

  
  

Understanding that these are stress responses, not “bad behaviour,” is key. Anxiety is the brain’s alarm system going off, sometimes too loudly and sometimes without real danger.

Practical Strategies for Parents and Carers

1. Rebuild Routines Early

Gradually reintroduce earlier bedtimes, regular mealtimes, and structured mornings a week or two before term starts. Children feel calmer when they know what’s coming next.

2. Use CBT-Inspired Coping Skills

Cognitive Behavioural Therapy (CBT) offers evidence-based strategies to help children manage worries:

• Name the worry: Encourage your child to say, “I’m worried about making mistakes in class.” Labelling the thought reduces its power.

  
  

• Challenge unhelpful thinking: Ask, “What evidence do we have that this will happen?” or “Has it always been true?”

  
  

• Build coping statements: Phrases like, “I can ask for help if I’m stuck,” or, “It’s okay to feel nervous and still try,” help reframe anxious thinking.

  
  

3. Practice Gradual Exposure

If a child is reluctant to return, take small steps. Walk past the school, meet a friend in the playground, or chat about what excites them. These small exposures reduce avoidance and show that fears can be managed.

4. Keep Communication Open

Validate feelings instead of dismissing them. Saying “You’ll be fine” may shut a child down. Instead, try saying, “I can see you’re worried. Let’s think together about how to handle that.” This helps them feel heard.

5. Model Calm Confidence

Children are expert detectives of adult stress. Staying calm and consistent, even when mornings feel frantic, helps them borrow your confidence.

When to Seek Extra Help

If anxiety lasts for weeks, interferes with learning, or affects friendships and home life, professional support may be needed. At Prior Mindset, we offer CBT for children and young people. This helps them understand anxiety, develop healthy coping strategies, and gradually build resilience.

Building Resilience Through Support

The Importance of Support Networks

Having a strong support network is vital. Encourage your child to talk about their feelings with trusted adults. This could be a teacher, a family member, or a friend. Knowing they have someone to turn to can make a big difference.

Engaging in Activities

Encourage your child to engage in activities they enjoy. Whether it's sports, arts, or music, these can be great outlets for stress. They also provide opportunities to make new friends and build confidence.

Mindfulness and Relaxation Techniques

Introduce mindfulness and relaxation techniques. Simple practices like deep breathing or guided imagery can help children manage anxiety. These techniques can be easily incorporated into daily routines.

Final Thoughts

Back-to-school anxiety is common, but it doesn’t have to overshadow your child’s learning or well-being. With patience, practical strategies, and sometimes professional support, children can move from feeling overwhelmed to confident, resilient, and ready to thrive in the classroom.

If you’d like to learn more about CBT support for children and young people, visit www.priormindset.com.