As we prepare for a new school year, many of us are running around checking off those long to-do lists including new clothes, fresh school supplies, lunch boxes, and everything in between. While those things are important, it’s just as important to pause and think about what our kids need emotionally as they head back to school. The truth is, new classrooms, teachers, and routines can make even the most excited kids feel a little nervous. Back-to-school anxiety is completely normal, and with a little preparation, parents can help make this transition smoother for their children.

One of the most powerful things you can do is simply make space for conversation. Instead of just asking “Are you ready for school?” try questions like, “What are you excited about this year?” or “Is there anything you’re feeling unsure or nervous about?” Sometimes our kids just need to know it’s safe to share what’s on their mind without being told to “shake it off” or “be brave.” Listening without judgment builds trust and reassures them that you’re there to help, no matter what.

If your child is starting at a new school, consider reaching out to request a family tour before the first day. Walking the hallways, seeing their classroom, and meeting a few staff members can make a big difference. For returning students, you might do a quick drive or walk past the school to help them reconnect with familiar surroundings. A practice run of their morning routine, packing a backpack, setting an alarm, and even eating breakfast at “school time” can also help ease the first-day worries.

It can be helpful to give kids simple tools to manage their big feelings. Some parents like to slip a small note of encouragement in their child’s lunchbox or backpack to remind them they’re loved and supported. A small fidget they can keep in their pocket or desk can also give them something to do with their hands during anxious moments. You might also teach a quick calming strategy they can use anywhere, like taking three slow belly breaths, counting to ten, or quietly repeating a positive phrase such as “I can handle this” when they feel nervous.

For kids who enjoy writing or drawing, journaling prompts are a great way to express emotions, such as:

• “One thing I’m excited about this school year is…”
• “Something that makes me nervous is…”
• “A person I can talk to if I feel worried is…”
• “One thing I can tell myself when I’m feeling scared is…”

And remember, as a parent, your energy matters. Kids often take their emotional cues from us. When we stay calm and positive, it helps them feel safer and more confident. Supporting a child with anxiety can feel overwhelming at times, but you are not alone. These affirmations may help keep you grounded:

• “I am a safe and steady presence for my child.”
• “My calm energy helps my child feel secure.”
• “It’s okay if I don’t have all the answers, my love is enough.”
• “We will face this transition together, one step at a time.”

Finally, know when to reach out for extra help. If your child’s anxiety feels overwhelming or doesn’t ease after the first few weeks, School Counselors, School Social Workers and Mental Health Therapists are great resources. Also, websites like childmind.org and the Anxiety and Depression Association of America offer free, parent-friendly tools and advice.

This back-to-school season let’s not just focus on what’s in their backpack but also what’s in their hearts. With patience, encouragement, and emotional support, you can help your child start the school year feeling understood, prepared, and confident! Remember, these tips and tools aren’t just for young kids, they work for teens and even recent graduates heading off to college.