The start of a new school year can be an exciting time! It’s so important to make sure children have the essential school supplies from their checklist, like crayons, pencils, notebooks and more.

But thinking beyond the backpack, it can also feel overwhelming as children walk into a new season. Parents and caregivers can help children start off on the right track by planning ahead, communicating proactively and prioritizing mental health now and throughout the year. 

Back to School Mental Health Checklist

Gloria Christian, Director of Clinical Prevention Services

“Change is never easy, even for adults,” says Gloria Christian, LIMHP, Director of Clinical Prevention Services. “Back to school represents major changes for children of all ages, adults, and family systems. New routines, new teachers, and new friends are all exciting but also are sources of uncertainty.” 

To reduce stress and anxiety on the first day of school and every day after, here are eight things parents and caregivers can do with their children to help them feel confident and comfortable:

1. Communicate and Check-In

Start preparing for the new school year with an intentional conversation with your children to check-in. How are they feeling going into the school year? What are they excited about? What concerns or questions do they have? What sounds fun? Is there anything that makes them worried or gives them butterflies? Be patient and supportive, offering answers to questions when possible and a listening ear when they just need to process through their fears. 

Even the simple act of listening helps them see that you’re on their team! Taking the time for a mental health check-in shows your child that you care about their thoughts and feelings and want to be there for them. You can continue these conversations throughout the school year. Good communication helps your child feel supported and ensures they see you as a source of comfort and help when needed. This is also a great opportunity to create a Family Mental Health Toolkit!

2. Set Expectations

Setting expectations includes establishing rules for the school year. But even more important, it’s about giving your child the opportunity to share their goals and how they want you to help. Your child may have expectations for when you’ll be available to talk to them or for how much they can ask you to help with homework, for instance. And your expectations may include things like no screens until homework is done, or having friends over only before a certain time on school nights.

3. Start Forming Routines

Starting school year routines early makes things easier for both children and parents! Here are some routines you can begin to establish before school starts:

• Set mealtimes as a family
• Bedtimes routines 
• Morning/wake-up routines
• Screen-free hours when your child will be in school or doing homework
• Reading time before bed

Getting back into the school year bedtime routine can be easier if you approach it gradually, says Christian. “Ease your children into the routine by increasing bedtime by 15 minutes each day for a week,” she explains. “Build in bedtime hygiene practices like brushing teeth, bathing or showering that may have been laxer over the summer.

4. Plan Daily Schedules

School day routines can’t be practiced ahead of time exactly, but you can still prepare schedules for each day of the week and have plans in place. Here are some daily school-related routines and technicalities to work out in advance:

• Bus route (pick up and drop off times)
• Determining who will drive or walk children to and from school or the bus stop each day
• Sports and extracurricular schedules
• Any other variations from day to day — for example, different starting times on different days of the week or different schedules based on special education, etc.

5. Visit the School and Meet Their Teacher

If your child will have a new school or a new teacher (or teachers!) this year, having the chance to see their classroom and meet their teacher can ease a lot of anxiety, no matter your child’s age or life stage. Even if you can’t visit the educator, just driving by the school can help build familiarity.

6. Gather and Organize School Supplies

Getting organized ahead of time will help your child feel prepared and make the idea of starting a new school year exciting. Take your child with you to shop for school supplies so they can pick out supplies they like. 

The specific required supplies will vary by age and the type of class, so check with the school for the supply checklist. If your child’s school or teacher provided a school supply checklist, be sure to use that when shopping. It may include a few classroom supplies, such as asking each child to provide two boxes of tissues.

7. Schedule a Doctor’s Visit

It’s always good for children and adolescents to have an annual health and wellness check-up with their pediatrician or primary care physician before the start of the school year! A few reasons for this include:

• Ensuring vaccinations and immunizations are up to date
• Acquiring any necessary records for school purposes
• Sports physicals
• Checking eyes and ears in case your child needs assistance with their sight or hearing that they haven’t previously needed
• Mental health evaluation

8. Be Intentional About the First Day

The first day of school is vital for establishing strong routines! Start the first day of school strong with a healthy, energizing breakfast. Take time for some deep breaths and one last check-in as a family before heading out the door. For younger children, give yourself extra time before school starts to go in with them and make sure they’re comfortable.

Taking a “first day of school” photo can be fun and exciting for parents and children alike. But be careful not to include personal information in the photo such as your child’s name and age, school name, teacher name or even your child’s favorites, as this information can risk your child’s safety when posted online.

Navigating Back to School Anxiety

A few jitters are normal as the new year begins! But for some children and teens, the anxiety becomes difficult. When these feelings are no longer temporary and become so big that they’re difficult to manage, it may be a sign of an anxiety disorder. 

“School refusal, changes in eating or bathroom habits, signs of depression or behavioral changes all could be signs that it is time to seek mental health support,” Christian says.

With an anxiety disorder, the anxiety gets worse over time and doesn’t go away. It may grow so severe that the symptoms interfere with everyday activities and reduce a child’s quality of life.

If your child or teen needs help navigating anxiety, KVC Nebraska can help. Learn more about our services.