Back-to-school stress is common for students, parents and even teachers. The transition from summer’s relaxed schedule to the structured school year can bring anxiety for the whole family.

“Back-to-school stress comes from a change in routine, pressure of new expectations, and letting go of the fun summer season,” says Emily Morrell, a behavioral health clinical review manager for BlueCare Tennessee. “Change can bring excitement and a fresh start, but change can also be a challenge.”

Why back-to-school stress happens

Emily Morrell: The “unknown” is certainly a struggle for anyone. Kids will have questions about a new teacher, peers or new school environment.

Parents will wonder how they will make “all the things” happen: back-to-school supplies, new clothes, new schedules and new activities.

Other drivers of back-to-school stress include:

• Different rules at home versus at school
• Daily tasks and homework
• Peer relationships (for kids)
• Time management for parents
• Fitting in extracurricular activities

Stress management strategies for parents

Emily Morrell: Here are ways parents can help manage back-to-school stress:

1. Use a calendar or planner to organize. Use a dry-erase planner for the week and month in a central place where anyone in your family can check in. Note extra activities and meal plans for each night of the week.
2. Give yourself grace when plans change. Plans are helpful but life will not always work out the way you plan. Recognize when changes are happening so you can calm yourself and take some deep breaths.
3. Trust teachers and administrators. Trust that your children are in good hands with their school system. Having good communication with your child’s teachers can create more trust.
4. Prioritize activities. Evaluate commitments that are a blessing to your family versus a burden. A new school schedule may mean that you need to cut out some extra activities and prioritize what works best for your family.
5. Create new habits or routines. Most families will have a new habit of setting an earlier alarm during the school year. What other habits can make your family operate more smoothly? Ideas might include grocery shopping on the same day each week or starting a daily habit that will help you relax.
6. Take it one moment at a time. One helpful phrase is “Do the next right thing.” This helps to simplify any situation and think of your day in a more small-scale perspective. When you feel overwhelmed, think, “What’s the next right thing?”

Strategies to help kids manage stress

Emily Morrell: Parents can help their children cope with back-to-school stress:

1. Help children get organized. Help them make a to-do list for the day or week. Teach them to use a calendar. Help them mark off completed tasks and manage deadlines.
2. Implement a daily check-in. Check assignments and grades to assess your child’s progress. Talk with your kids about their efforts in school and offer positive feedback when possible. Consult your child’s teachers if you have concerns.
3. Talk about school stress. Learning to manage stress is an important part of development. Create opportunities for discussion by asking direct questions about their interactions at school.
4. Create routine. Predictability is especially important for young children. A new school year will bring about a new routine. Consider ways you can make life more predictable for your kids. Consistency can bring comfort and peace.
5. Empower your kids. Teach them to advocate for themselves in relationships or when they need help with an assignment. Encourage them to speak up in a way that’s not disruptive when they need to talk with a friend or ask a question.
6. Teach deep breathing. This is an easy skill that anyone can learn to help with stress. Teach your child to take deep breaths which send a message to the brain to calm down when feeling overwhelmed. Try “box breathing” by inhaling through your nose for four counts, holding for four counts, exhaling for four counts, then holding for four counts.
7. Be present for your family. Create time throughout your week when you’re not driving from one place to the next or staring at a screen. Be intentional to look each of your family members in the eye.

When to seek help

Emily Morrell: If your child is especially overwhelmed, reach out to their teacher. The teacher may not be aware of stressors and may have suggestions to help. You can work together to help the year start successfully.

If strategizing with the teacher is ineffective, then further intervention such as counseling may be helpful. Some situations require more intensive intervention if challenges are particularly difficult.

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Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.