That Sunday night feeling
Managing back-to-school stress
The return to school in September often comes with mixed emotions—for children, parents, and even teachers. After the slower pace of summer, stepping back into routines, new classes, or different environments can feel overwhelming. While some young people are excited about seeing friends or starting new activities, others experience stress, anxiety, or resistance around the transition. For parents and carers, managing these feelings—alongside their own—can add an extra layer of pressure.
The good news is that back-to-school stress is normal, and with some understanding and practical support, it can be managed in healthy ways.
Why September Feels Hard
Transitions naturally bring uncertainty. For children, a new teacher, unfamiliar classroom, or changing friendship groups can feel daunting. Teenagers may face increased academic pressures, exams, or social worries. For parents, balancing school runs, homework, and after-school clubs alongside work and family life can feel like a juggling act. Recognising that these feelings are valid—and often temporary—can help reduce the sense of being overwhelmed.
Spotting the Signs of Stress
Children and young people may not always say directly that they feel anxious. Instead, stress can show up as:
Trouble sleeping or nightmares
Physical complaints like stomach aches or headaches
Irritability, mood swings, or tearfulness
Reluctance to go to school
Withdrawal from friends or family
For adults, stress often appears as exhaustion, difficulty concentrating, or feeling short-tempered. Being aware of these signs means you can address them early rather than waiting until they escalate.
Practical Ways to Manage Back-to-School Stress
Ease Back Into Routines
Gradually reintroduce school routines before term begins—regular bedtimes, earlier mornings, and set meal times. A steady rhythm provides a sense of security for children and reduces last-minute chaos.Talk and Listen
Give children space to express their worries, however small they may seem. Try open-ended questions like, “What part of school are you most nervous about?” Listening without rushing to fix the problem helps them feel heard and supported.Focus on Small Wins
Instead of overwhelming children with everything at once, break it down. Celebrate small achievements—finding their classroom, finishing the first day, or making a new friend. Little steps build confidence.Create Calm Moments
Whether it’s reading together before bed, a short walk, or simply having downtime, calm moments reduce stress for both children and parents. These rituals can act as anchors when everything feels busy.Manage Your Own Stress
Children often pick up on adult emotions. Taking time to look after your own wellbeing—whether through exercise, talking to a friend, or practising mindfulness—helps you stay grounded and better able to support your child.
When Extra Support Helps
Sometimes stress feels bigger than what a family can manage alone. If your child’s anxiety is persistent, affects their daily life, or you feel overwhelmed yourself, counselling can provide a safe, supportive space to explore these feelings. Talking with a professional can help both parents and children build resilience and coping strategies.
Final Thought
Back-to-school stress is common, but it doesn’t have to take over. By slowing down, creating supportive routines, and opening up conversations, families can move through this transition with more ease. Remember—you don’t need to do it all alone. Support is available, and sometimes just sharing the load can make all the difference.
