08/08/2025
✨ Back-to-School Mental Health Tips from a Therapist & Dad✨
As a therapist, I know that the return to school can bring up a mix of emotions—for kids and caregivers. Whether your child is just starting kindergarten or heading into their senior year, that back-to-school shift often comes with excitement, worry, exhaustion, and everything in between.
Here are developmental mental health strategies I often share with families to support emotional wellness as the school year kicks off. Feel free to share with someone who might need a little extra encouragement this week or add your own ideas and support for others that might help with this back-to-school transition.
What Helps All Kids (and Parents!)
* Validate Their Feelings: Let your child know it's okay to feel nervous, excited, or even sad. You can say, “Lots of people feel this way when they start something new.”
* Establish Predictable Routines: Morning and evening routines reduce anxiety and help kids feel safe. Start slow—structure builds over time.
* Sleep is a Non-Negotiable: Prioritize 8–10 hours of sleep with a consistent wind-down time. Screens off, calming activities on.
* Watch for Sugar/Meal Imbalances: Blood sugar crashes can mimic anxiety and lead to mood swings.
* Ease Back Into Activities: Don’t overbook your child (or yourself!). Rest and unstructured time are essential in these first few weeks.
* If your child is already seeing a therapist and you think it might help to loop the school in, you can sign a Release of Information (ROI) so the therapist can offer support—like helping with a 504 Plan, IEP, or sitting in on school meetings if needed. Just check in with your therapist first to make sure they’re comfortable and able to be involved in that way.
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Here is a breakdown of each school-age group -
For Elementary Schoolers (K–5)
Kids in this stage thrive on routine, connection, and predictability.
Mental Health Tips:
* Create a Calm Goodbye Ritual: Predictable, loving goodbyes help reduce separation anxiety (e.g., a special handshake or mantra).
* Practice Emotional Literacy: Use tools like the Zones of Regulation or feeling charts. Model naming your own emotions.
* Prep Through Play: Use books or pretend play to role-play school scenarios—especially for kindergartners and first-graders.
* Expect Regressions: Tiredness, clinginess, or irritability are common during transitions. Stay consistent, not punitive.
Resources:
* Books: “The Invisible String” by Patrice Karst; “Wemberly Worried” by Kevin Henkes
* Toolkits: Big Life Journal – Back to School Kit
* Apps: Daniel Tiger Feelings App, Breathe, Think, Do with Sesame
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For Middle Schoolers (6–8)
This age group is navigating big emotions, identity development, and peer pressure—all at once.
Mental Health Tips:
*Acknowledge Their Emotional Rollercoaster: Normalize mood swings without judgment; avoid overreacting to irritability.
* Coach, Don’t Command: Ask open-ended questions like “What’s your plan for managing homework?” instead of dictating tasks.
* Discuss Peer Dynamics + Online Behavior: Talk openly about friendships, exclusion, and digital citizenship.
* Teach Coping Skills: Introduce grounding techniques, journaling, or breathing exercises. Encourage use during overwhelm.
Resources:
* Books: “Middle School Matters” by Phyllis Fagell; “The Tween Book” by Jennifer Little
* Tools: Feelings wheel; CBT activity workbooks (e.g., “What to Do When You Worry Too Much”); Journals
* Apps: Smiling Mind, Mindshift CBT
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For High Schoolers (9–12)
Teens need us to be present, even when they push us away. They’re balancing stress, identity, independence, and social dynamics.
Mental Health Tips:
* Don’t Equate Silence with Apathy: Many teens shut down when overwhelmed. Be present, not pushy. Validate without trying to fix immediately.
* Set Limits, Respect Independence: Allow choices in schedule and workload while helping with structure and accountability.
* Check in About Stressors: Academic pressure, college prep, and social identity issues (e.g., gender, sexuality, race) can weigh heavily.
* Encourage Coping Autonomy: Let them build their own coping toolbox—music, exercise, journaling, therapy, peer support.
Resources:
* Books: “The Self-Driven Child” by Ned Johnson & William Stixrud; “Stuff That’s Loud” (CBT guide for teens)
* Resources: TeensHealth.org, Love Is Respect (Healthy Relationships)
* Apps: Youper, Moodpath, Calm, Headspace for Teens
Additional Resources for Parents
* Child Mind Institute – Back to School Resources
* The National Child Traumatic Stress Network – School Resources
* Understood.org (for learning & attention differences)
* Don't forget to use school counselors or local therapists for personalized support.
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If you're feeling overwhelmed or unsure how to support your child emotionally during this transition, you’re not alone. It’s okay to ask for help from your village or a mental health professional. Even small shifts—like slowing your morning routine or checking in at bedtime—can have a big impact on your child’s sense of safety and feelings of support.
Let’s give our kids (and ourselves) some extra grace this week.
I’m wishing all of you a grounded, supported start to the school year 💛
