Coping With Anxiety Before School Starts
The start of a new school year brings fresh opportunities—but it can also stir up a wave of nerves. Many children, teens, and even parents experience back-to-school anxiety. From new teachers and classmates to shifting schedules, the transition can feel overwhelming. The good news: with the right strategies and support, it’s possible to ease the worry and start the year with confidence.
At Monarch Behavioral Health, our team provides compassionate and evidence-based anxiety therapy in San Antonio to help families navigate moments like these. Here’s how you can support your child (or yourself) when school jitters surface.
Why Back-to-School Anxiety Deserves Attention
Back-to-school season can trigger more than educational nerves. For many, it’s a period of uncertainty: new teachers, unfamiliar environments, social shifts, and internal pressure to perform.
The American Psychological Association emphasizes that this transitional moment can test families’ resilience and coping skills.
4 Evidence-Based Strategies to Ease Transition Anxiety
1. Normalize the Feelings
Anxiety before school is common. But nervousness doesn’t mean something is wrong. It means something important is happening.
Putting feelings into words (“I’m nervous about meeting new people” or “I feel worried about tests”) can reduce their intensity. This simple act of naming the worry helps normalize the experience and build emotional awareness.
2. Build Predictability Into Routines
Anxiety thrives in uncertainty. Creating structure can help calm the nervous system. Try these:
Practice the morning routine a few days before school begins.
Involve children in back-to-school prep. Get them to pick supplies, choose outfits, or set up a homework space.
Keep bedtime and wake-up consistent, even on weekends.
Predictability provides a sense of safety, making the transition smoother.
3. Introduce Calming Techniques Early
Teaching and practicing coping strategies before school starts gives children tools they can use when anxiety rises in the classroom. Effective options include:
Box breathing: (inhale for 4, hold for 4, exhale for 4, hold for 4).
Grounding activities: Use the 5-4-3-2-1 method (notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste).
Movement: Gentle stretching, yoga, or a short walk can ease anxiety-based tension.
Practicing these ahead of time builds confidence in managing emotions when stress shows up.
4. Encourage Open Conversations
Let your kids to talk about their fears without rushing to “fix” them. This practice creates emotionally safe environments.
Ask them questions like:
“What part of school are you most excited about?”
“What feels hardest to think about?”
This balance of curiosity and empathy reassures children that their worries are heard and validated.
When Extra Support Helps
While some back-to-school jitters fade with time, ongoing worry, physical symptoms (like stomachaches or headaches), or withdrawal from activities may signal the need for additional support. That’s where professional help can make a difference.
At Monarch Behavioral Health, we provide anxiety therapy in San Antonio for children, teens, and adults. Our therapists help families identify triggers, build coping strategies, and restore confidence so the school year feels manageable and not overwhelming.
If back-to-school anxiety is weighing heavy on your family, you don’t have to face it alone. Book a consultation with our team and let’s create a calmer start together.
