Back to School Survival

By: Maggie Perion, LPC

As both a therapist and a former classroom teacher, I’ve seen the back-to-school season from multiple angles—and I can tell you this: the transition can be tough, not just for kids, but for parents and teachers too! Excitement, anxiety, resistance, and exhaustion often swirl together during those first few weeks of school. Whether you’re a student, parent, or educator, here are some tips for starting the school year strong:

➡️ Ease Back Into Routines Early

Summer often shifts bedtime, screen time, and meal routines. Don’t wait until the night before school starts to rein it all in.

Try this: Start shifting bedtime back by 15–30 minutes every few nights until you’re back on track. Use visual schedules or checklists to help younger kids anticipate the day’s rhythm.

➡️ Normalize Mixed Emotions

It’s totally normal for kids (and adults) to feel nervous about the back to school season. Try not to brush off fears with “You’ll be fine!” Instead, name the feeling and validate it.

Say this instead: “It makes sense that you feel nervous. Starting something new can be tricky, even if it’s exciting too. What might help you feel more prepared?”

➡️ Create a Calm Morning Routine

Mornings can be chaotic. A calm morning sets the tone for the whole day. Make a checklist of what needs to be done before heading out the door for school, and see if there are things that can be done the night before. This might include things like prepping lunch, laying out an outfit for the next day, and packing backpacks.

➡️ Build a “Worry Plan”

We do better and feel better when we know how to manage any negative feelings that show up. Take a few moments to answer the following questions or help your child answer them.

What can I say to myself when I feel nervous/frustrated/sad?

Who can I talk to at school?

What helps me feel better?

➡️ Connect With Teachers and Staff

Teachers and staff appreciate proactive communication, and welcome the opportunity to answer questions from students and families. If you are in doubt about anything, don’t hesitate to email your teachers. If you or your child has an IEP or 504 plan, take time to read it and make sure that you understand and agree with the goals and accommodations. These documents can be lengthy and confusing and it is okay to ask questions if you are unsure about anything.

➡️ Celebrate Small Wins

The first few weeks back can be exhausting. That’s okay! Focus on progress, not perfection.

Instead of worrying that you or your child might be falling short, ask yourself or your child, “What’s one thing you did today that you’re proud of?”

Wishing you and your family a grounded and joyful return to school!

Looking for peer support instead of or in addition to individual support? Check out our supportive skills groups! 

If you or a loved one would love help in formulating a plan, reach out!

847-854-4333 — admin@owenscounseling.com