Is Your Child Feeling Anxious About Going Back to School? Effective Strategies for Parents

The start of a new school year can bring up a whole host of emotions, especially anxiety! Anxiety can be a helpful emotion sometimes, but other times it can affect things like school performance and social interactions. Since we’re about to jump into a new school year, let’s explore childhood anxiety.

Key Takeaways

• Anxiety is a regular human emotion but sometimes the symptoms are intense and disrupt daily life, which may require early support and intervention

• Caregivers can support their kiddos back-to-school anxiety by establishing routines, applying calming techniques, and preparing for new experiences, while also collaborating with school personnel for additional support.

• Persistent anxiety that impedes daily functioning may require professional help, such as cognitive behavioural therapy, highlighting the importance of recognizing when to seek specialized assistance.

What Is Childhood Anxiety?

Anxiety is an emotion that everyone feels at one point or another and many factors impact it including genetics, your environment and personal temperament. Anxiety can be helpful at times since it can push us to do better and help us prepare for future danger (physical or emotional). Sometimes the anxiety children feel is more intense and interferes with their daily living which may suggest it’s time to explore an anxiety disorder. Some of the most common anxiety disorders in children include Generalized Anxiety Disorder, Separation Anxiety Disorder, and Social Anxiety Disorder.

While it’s normal for kiddos to feel anxious about new experiences or challenges, like a new school year, anxiety disorders cause persistent, extreme worry that interferes with daily activities. For instance, a child with a panic disorder might experience sudden panic attacks, characterized by a racing heart and overwhelming fear, even in non-threatening situations.

Understanding these distinctions is crucial for caregivers. Recognizing the signs of anxiety in children and acknowledging their experiences can set the stage for effective support and interventions. Addressing these concerns early helps children develop healthy coping mechanisms and reduces the long-term impact of anxiety disorders.

Helping Your Child with Back to School Anxiety

As the first day of school approaches, you may see a change in your kiddo’s behaviour that could indicate anxious feelings such as:

• clinging

• crying

• tantrums

• physical complaints

• withdrawal

• irritability

As a caregiver, you can play a pivotal role in helping your little one cope with back-to-school anxiety. Creating opportunities for children to express their fears and validating their concerns can make a significant difference. Establishing a consistent school-day routine can help ease the transition and reduce anxiety. Weeks before school starts, re-establishing a sleep routine and visiting the school can help reduce anxiety.

Involving school personnel, such as teachers or counsellors, can provide extra support for a smooth transition. Caregivers’ calm and confident demeanour can also influence a kiddo’s ability to cope positively with school anxiety. Proactively addressing these concerns can make children feel more comfortable and confident about returning to school.

Recognizing Anxiety Symptoms in Children

You might hear your littles talking about feeling scared, worried, or anxious about going back to school, but anxiety shows up in all sorts of physical symptoms as well. You might hear about stomachaches, headaches, or difficulty concentrating. These physical symptoms often appear as school nears, with other common complaints such as headaches, nausea, diarrhea, and difficulty sleeping. Changes in appetite and sleep disturbances are also typical signs of anxiety in children.

In addition to physical symptoms, emotional manifestations of childhood anxiety may include excessive worry, fear of potential dangers, or avoidance of certain situations. Changes in a child’s behaviour, such as increased clinginess, irritability, or tantrums, can also signal a child’s anxiety. Early recognition of these signs is crucial for timely intervention to help caregivers support their anxious kiddos.

Common Triggers of Childhood Anxiety

Major transitions, such as starting kindergarten or moving to a new school, are common triggers for childhood anxiety. Transitions can be particularly challenging for children starting kindergarten or middle school, or experiencing changes in their friend group. Social fears, such as worries about interacting with peers or fitting in, can also significantly contribute to anxiety in children and youth.

Family-related stressors, including caregiver conflict or illness, can exacerbate anxiety symptoms in children as well. Identifying these triggers allows caregivers to address the root causes of their little’s anxiety and provide targeted support and intervention.

Practical Strategies to Reduce Anxiety

Now that you know what to be on the lookout for as far as symptoms, having some helpful and practical strategies is essential. It’s so important for children to get enough sleep, have regular meals, and some form of daily exercise to help combat some of their anxious feelings. These basics provide a foundation for emotional stability and help children cope better with their stress.

Role-playing can prepare children for specific situations they find anxiety provoking, making them feel more comfortable. Helping children with preparations, like making a favourite breakfast for the first day of school or packing their backpacks, can enhance their readiness for new experiences.

Calming techniques like deep breathing (or maybe you’ve heard of box breathing?) and mindfulness activities help children manage their anxiety symptoms.

Caregivers can support children in coping with new situations through test runs, such as visiting the school beforehand, which can lessen anxiety by reducing some of the unknowns. Implementing these strategies creates a supportive environment that can help alleviate a child’s anxiety and promote a smoother transition back to school.

Establishing Routines

Routines provide predictability and security, which are important for kiddos who are experiencing anxiety. Consistent daily schedules can create a stable and predictable routine, promoting emotional security for children. Resuming school-year routines, such as setting a bedtime, choosing clothes, and packing lunches can help ease the transition back to school.

Setting up playdates with familiar peers before the start of school can also support children’s emotional and academic adjustment. These routines foster a sense of certainty and security, enabling children to anticipate what comes next and reducing their feelings of anxiety.

Calming Techniques

Calming techniques, such as deep belly breathing, are effective methods for lowering stress levels and enhancing focus. Breathing exercises serve to redirect children’s anxious thoughts and promote a sense of calm. Practicing calm breathing can effectively reduce anxiety levels in children and help them regain a sense of control over their emotions.

Mindfulness and relaxation exercises help children reduce their anxiety levels and can also be used to treat anxiety. Mindfulness activities can be simple like doing a body scan or engaging their 5 senses.

These methods provide children with portable tools to manage anxiety independently, particularly when caregivers are unavailable.

Preparing for New Experiences

Visiting new places ahead of time can alleviate anxiety about unfamiliar environments. Doing test runs by visiting the school several times before it starts can help familiarize the child with the environment. Familiarization visits before new experiences can significantly ease children’s anxiety about unknown situations.

Role-playing certain situations with the child can help them plan and feel more confident. Arranging playdates with one or more familiar peers before school starts can also help.

Preparing for new experiences helps children feel more comfortable and confident when facing new challenges.

Supporting Your Child at School

The expectations placed on children and youth in school settings can create significant anxiety, particularly around tests and performance. School staff should be alert to signs that the child might need assistance during the school transition. A suggested approach for a child who is reluctant to separate at school is to arrange for an engaging hand-off with a teacher or support staff. Involving your kiddo in an activity during a hand-off, such as asking for their help, can help distract them from their anxiety. If your little one requires extra support during the transition to school, caregivers should inform someone at the school, such as their teacher or school counsellor.

Working together, caregivers and school staff can create a supportive environment that makes your child feel more secure and confident.

Encouraging Positive Social Interactions

Building friendships is crucial for children’s emotional health, helping them develop social skills and a sense of belonging. Encouraging social connections provides emotional support, contributing to a child’s resilience. Role-playing social scenarios can enhance a child’s ability to initiate conversations and interact with peers.

Enrolling children in activities that align with their interests can create natural friendship-building opportunities that enhance a child’s life. Reducing pressure to form friendships can help children engage socially in a more comfortable way. Practicing social skills consistently is key to helping children overcome anxiety and build confidence in interactions.

Building Resilience in Anxious Children

Reducing caregiver accommodations helps children learn to handle anxiety independently. Acknowledging and systematically reducing accommodations can lead to improved coping skills in children. Engaging in activities such as focusing on your five senses can help children divert their attention from anxious thoughts.

Teaching children to solve problems independently fosters their confidence and equips them to handle difficulties. A growth mindset helps children view challenges as opportunities for learning and personal development.

Celebrating effort rather than just outcomes reinforces the value of perseverance and helps develop a positive attitude toward challenges.

When to Reach Out to A Therapist

Therapists can support kiddos experiencing anxiety at all levels of intensity or severity! A therapist is there if your child needs a safe person to talk to, can help foster coping strategies when anxiety first shows up, and can support when anxiety feels all-encompassing and overwhelming. If as a caregiver you’ve tried everything you can and think you need a bit of extra help, feel free to reach out to a therapist.

At Living Curiously, we support kiddos experiencing little bits of anxiety all the way to anxiety that feels overwhelming and interferes with daily living. We are always happy to help, no matter how big or how small. We can explore how anxiety shows up, coping strategies to manage anxiety symptoms when they get in the way, and can even explore how thoughts and behaviours can impact feelings of anxiety (through Cognitive Behaviour Therapy - CBT).

In summary, helping your child navigate back-to-school anxiety requires understanding, patience, and effective strategies. By recognizing the signs of anxiety, addressing common triggers, and implementing practical strategies, caregivers can support their children in building resilience and confidence. Establishing routines, practicing calming techniques, and preparing for new experiences are all essential steps in this process.

Remember, seeking professional help is important if your child’s anxiety persists or worsens. Together with school staff and mental health professionals, you can create a supportive environment that helps your child thrive. With the right tools and support, your kiddo can overcome their fears and look forward to a successful school year.

Frequently Asked Questions

How to deal with the anxiety of going back to school?

To effectively manage anxiety related to returning to school, it is important to acknowledge your child's feelings and concerns while encouraging a positive outlook. Implementing gradual steps, prioritizing sleep, and maintaining a supportive environment can also significantly help in easing their anxiety.

What are some common signs of anxiety in children?

Common signs of anxiety in children include physical symptoms like stomach-aches and headaches, along with emotional expressions, such as excessive worry and avoidance of certain situations. Recognizing these signs early can help in addressing your little’s needs effectively.

How can caregivers help their children prepare for the first day of school?

To ensure a successful first day of school, caregivers should establish a school day routine, visit the school ahead of time, arrange playdates with peers, and engage in role-playing activities to enhance their child's confidence. These steps can make the transition smoother and more enjoyable for the child.

When should caregivers seek professional help for their child's anxiety?

Caregivers can reach out to a therapist any time their child is feeling anxious and it can be especially helpful if your kiddo’s anxiety persists, worsens, or significantly interferes with daily activities, school performance, or relationships. Taking prompt action can aid in your child's emotional wellbeing.

What are some effective calming techniques for children experiencing anxiety?

Deep breathing exercises, mindfulness practices, and relaxation techniques are highly effective in helping kiddos manage anxiety. Incorporating these practices can empower children to cultivate their own sense of calm.