So long Summer! Back-to-School Readiness: Easing the Transition

August 4, 2025

By: Natasha Pouloupoulos, PhD

Whether your child is stepping into kindergarten, returning to middle school, or navigating high school hallways, the back-to-school transition is more than just a change in schedule—it’s a shift in mindset, emotions, and routines. As a pediatric psychologist, I’ve seen how this time of year can stir up big feelings for kids and caregivers.

Excitement, anxiety, sleep struggles, and even tummy aches can all show up during this transition—all of which are perfectly normal. And, with a little preparation and emotional support, we can make the shift smoother and more confident for everyone involved.

Why Heading Back-to-School Can Be Stressful for Kids

Returning to school means new teachers, new peer groups, academic expectations/load, and a major change in daily rhythm compared to summertime. For kids with anxiety, ADHD, or learning differences, these changes can feel especially overwhelming.

Even kids who seem “fine” may struggle with:

• Falling asleep or waking up on time

• Emotional outbursts or increased clinginess

• Physical complaints (e.g., headaches or stomachaches)

• Worries about friendships, fitting in, or performance

5 Ways to Help Kids Feel Mentally & Emotionally Ready

1. Start the Transition Back to Routine Early

Begin shifting bedtime and wake-up times about two weeks before school starts. Children’s brains thrive on consistency, and adjusting early and gradually helps reduce first-week exhaustion. Tapering back bedtime by 20-30 minutes each night can help the gradual shift!

Bonus tip: Keep mornings low-pressure with simple rituals like music, stretching, or breakfast together to start the day calmly. A visual calendar that lists activities and times, including breaks helps kids know what to except and feel a sense of control.

2. Validate and Normalize Worries

Let kids know it’s okay to feel nervous. You can say things like:

“That makes sense that you're feeling nervous."

"It's okay to have mixed feelings about starting school. What’s one thing you’re excited about and one thing you’re unsure of?”

This models emotional awareness and makes space for open conversation without rushing to fix. This also builds emotional flexibility by showing kids that two different feelings can co-exist!

3. Plan Ahead and Practice Problem-Solving 

For kids on the more anxious side, walk through “what if” worries and talk through options/solutions:

• “What if I don’t know where my class is?”

• “What if no one wants to sit with me?”

• "What if I get nervous during lunch?"

  
  

Help them brainstorm realistic plans so they feel more prepared and in control. For kids entering new schools, schedule a walk-through prior to their first day to show them where their locker, classroom, and common areas are located - familiarity feels good! 

Bonus tip: Quick coping skills like slow deep breaths and mantras (e.g., "I'm brave and I can do this") can used during periods of increased worries to self-regulate.

4. Connect with School Supports

If your child has learning, emotional, or medical needs, check in with teachers or school counselors early. Advocate for accommodations or support plans before the first signs of stress or struggle appear. Many schools have school psychologists on staff that can provide check-ins during this adjustment period.

5. Focus on Strengths, Not Just Performance

Kids are often asked about grades, but rarely about effort, creativity, or kindness. Praise who they are—not just what they do—to build self-worth that lasts beyond report cards.

You Got This!

Back-to-school season doesn’t have to be a season of stress. With thoughtful preparation, consistent routines, and lots of emotional check-ins, you can help your child feel safe, capable, and ready to learn—not just academically, but emotionally, too.

Early support makes a big difference. Here’s to a strong, grounded, and growth-filled school year ahead. 

While back-to-school anxiety is completely normal, ongoing struggles that last more than a few weeks—or start to interfere with your child’s sleep, mood, or daily functioning—may be a sign they need extra support.

If you're concerned, don’t wait. Early intervention makes a big difference.You can schedule a session with me by clicking BOOK APPOINTMENT at the top of this page—I’m here to help your child feel confident, supported, and ready for the school year ahead.