How to help your child have a mentally healthy return to school
As students prepare to return to school or start at a new one, they may feel mixed emotions. It’s normal for both students and their parents or caregivers to feel excited and nervous during this transition.
This resource was created to assist parents and caregivers in navigating and supporting their children as they return to school. While “back to school” occurs in the fall each year, for some students, it may be after an extended absence or starting at a new school.
A new school year brings routine and consistency, but it also can create stress for parents and caregivers. School often means less family time and concerns about how the year will go for your child, especially if they’ve had past negative experiences. However, taking care of your mental health is crucial for effective parenting. By helping yourself, you help your child.
- In the weeks leading up to school, take time each day to practice self-care.
- Find a consistent sleep routine, get fresh air, and exercise daily.
- If you feel anxious or stressed, take a few slow, deep breaths.
- Spend five minutes a day in quiet reflection and simply notice your thoughts without judging them.
- Reach out to friends and family for support.
Set aside time to talk to your child about back-to-school concerns. Try the following conversations starters:
- What are your favourite subjects?
- How are you feeling about this school year?
- What’s one thing you feel excited about?
- Is there anything you feel worried about?
- How can I help you feel comfortable about school?
Gradually introduce familiar routines including:
- An earlier bedtime and consistent mealtimes.
- Consider doing a “test run” with your child before the first day of school. For example, walk to school together or meeting up with classmates before classes resume.
- Help teens get back to a regular routine and offer support them when they need it.
- If your teen or child travels to school alone, help them find a safe route and identify the best transit options.
Notice and manage first-day nerves and stress.
For some students, returning to school is exciting. For others, it creates anxiety. Stress and worry can manifest as fear and overwhelm, as well as headaches, trouble sleeping, or irritability. Your child might also seem withdrawn, overly tired, or restless.
Try the following tips to support an anxious child:
- Help your child find coping mechanisms for their worry, like grounding or breathing techniques.
- Help them reduce stress: if they’re worried about getting lost on the first day, show them the school layout.
Note: Please see the PDF version for further descriptions and information