Back-to-School Stress: Helping Kids Through High-Stress Moments
- Truly Her Counseling
- Aug 29
- 2 min read
The start of a new school year can be filled with excitement — new teachers, friends, and routines. But for many families, it also brings stress. Between homework, after-school activities, early mornings, and the pressure to succeed, children (and parents) can feel overwhelmed.As parents, one of the best ways we can support our children is by recognizing when stress shows up — and equipping them with tools to handle it. Here are some strategies to guide your child through high-stress moments and create a smoother transition into the school year.
1. Pause and Breathe Together
When kids feel stressed, their bodies often go into “fight, flight, or freeze” mode. Taking a moment to pause with them can help restore calm.
Practice deep breathing: Try the “4-4-6” breath — inhale for 4 seconds, hold for 4, exhale for 6.
Join in with them: Kids regulate more easily when they see you staying calm.
Try grounding: Ask them to name 5 things they see, 4 they can touch, 3 they hear, 2 they smell, and 1 they taste.
2. Validate Their Feelings
It’s tempting to jump into problem-solving, but kids need to know their emotions are real and acceptable.
Instead of saying “Don’t worry, it’s fine,” try:
“I can see this feels really hard for you right now.”
“It makes sense you feel nervous — big changes can feel scary.”
When children feel heard, they’re more open to coping strategies.
3. Keep Routines Simple and Predictable
Consistency builds a sense of security. While you can’t control everything about school, you can create predictability at home.
Morning routines: Lay out clothes and pack lunches the night before.
After-school rituals: Allow a snack and some downtime before homework.
Evenings: Keep a steady bedtime, even if weekends look different.
Small habits create a sense of safety, especially during times of transition.
4. Encourage Healthy Breaks
Kids often push themselves through stress, which can lead to meltdowns. Teaching them to pause and recharge helps build resilience.
Encourage short movement breaks: Jumping jacks, stretching, or a quick walk.
Offer creative outlets: Drawing, music, or reading can help them reset.
Remind them: “It’s okay to take a break when things feel too big.”
5. Model Stress Management Yourself
Children learn more from what we do than what we say. If they see you taking breaks, using calming strategies, and naming your feelings, they’ll feel safe doing the same.
Try saying:
“I’m feeling stressed too, so I’m going to take a few deep breaths.”
“I’m going to step outside for a moment to clear my mind.”
This normalizes stress and shows them how to handle it in healthy ways.
Final Thoughts
Back-to-school stress is normal — it’s a season of adjustment for the whole family. By pausing with your child, validating their emotions, simplifying routines, encouraging breaks, and modeling calm, you create a foundation of support that helps them thrive.
Remember: You don’t have to have the perfect words or solutions. Often, your presence, patience, and compassion are the best tools your child needs.
✨ Wishing you and your family a school year filled with growth, resilience, and connection.
— Truly Her Counseling 💕
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