Back-to-school season has a way of sneaking up on you. One day, you’re enjoying laid-back days and relaxed bedtimes, and the next, you’re juggling supply lists, new teachers, schedule changes, and the emotional rollercoaster of getting back into school routines. If you’re feeling stressed, you’re not alone—and your kids may be feeling it, too.
While you may not be able to make this time completely stress-free, you can make it feel more manageable. It just takes a few proactive steps (and a little self-compassion). Here are 5 practical ways to ease the transition and create a calmer start to the school year:
You may not be ready to think about school yet, but you'll do yourself a huge favor if you do. Giving yourself 2 weeks to plan for school means you don’t have to rush. If your store is out of the school supplies you need, don’t panic. You still have time to shop at another store or order online. This is also the time to shop for clothes, plan for after-school activities and sports, and make arrangements for drop-off, pick-up, and/or childcare.
During this planning time, start shifting back into school-year routines. One key element of this is everyone’s sleep schedule. It’s common for bedtimes (and wake-up times) to shift to later hours during the summer. But if you wait until the first day of school to try to get back to an earlier bedtime, your kid(s) will have a hard time falling asleep. And you might, too.
If they’ve gotten used to a later schedule, it’s going to be hard for them to suddenly go to bed earlier. So instead of moving bedtime up, wake your child up 15 minutes earlier every few days, until they’re back to (or close to) school wake-up time. This will help them fall asleep earlier, naturally shifting bedtime up.
It also helps to turn off screens 2 hours before bedtime. But if that’s not realistic for your family, try to at least stop using handheld devices in that time frame. Those tend to be highly interactive and engaging. You could watch TV instead, which can be a way to relax as a family before bed. Then create a bedtime routine to help your child unwind. This could include yoga or stretching, soothing music, taking a bath or shower, reading, or writing in a journal.
Another key element for shifting back into school-time routines is creating the school-year schedule. Set up a shared calendar or write the schedule down in a place everyone can see daily. Include departure times, after-school activities, homework times, and any other daily or weekly plans. It’s important that your kids are involved in the process, too, so ask for their input. Make sure the new schedule is realistic and manageable for the whole family. And, above all, give your kids (and you) time to adapt to the new routines once the school year starts. Allow for some flexibility and be open to making changes as needed.
After-school activities are great! School plays, clubs, sports, art classes, and more—let your kids get creative, make new friends, and have fun. But there can be a lot of pressure to sign your kids up for as many activities as possible. Be sure to keep it realistic. An overly busy schedule will just lead to burnout for all of you, especially if you’re also working full- or part-time and/or have more than one child.
If your child wants to join a lot of extracurriculars, talk to them about what that schedule will look like. Make sure they are willing and able to fit everything in—without overdoing it. And make sure you can manage it, too. But no matter what your schedule looks like, make sure everyone has some downtime during the week.
Some kids may experience anxiety about going back to school after a long break. They may be worried about starting a new school, being away from parents, meeting a new teacher, or any number of other things. And if you’re feeling nervous, too, they may be picking up on that.
Anxiety can show itself in many ways. Your child may be grumpy, avoid places or activities (especially at school or outside), or seek reassurance from you often. They may also complain of a stomachache or headache. If you can’t find any other cause for these symptoms, it could be anxiety.
If your child shows any of these signs, or if they tell you they’re feeling nervous or worried, talk with them. Ask open-ended questions about how they’re feeling. Listen and validate those feelings by telling them you understand that this feels scary. Avoid saying phrases like “don’t worry” or “it’ll be fine”, which can make them feel like they’re not being heard. Build their confidence by reminding them they are brave and can handle this—even though it feels hard. Let them know that you’ll be there to help, and that they can always talk to you about their school worries.
If they won’t open up, or if they’re not sure what they’re feeling or why, you can still support them with connection and by modeling calm. Spend time together. Play games, cook, make art, or just talk. Also, let them see how you manage anxiety and stress. Tell them how you’re feeling and how you cope with it. And if you're struggling with anxiety and stress, too, be honest about that. Then search for ways to help ease your own anxiety.
Learn more about how you can help your child with anxiety.
If your child’s symptoms seem extreme or the anxiety does not get better within the first few weeks of school, you may want to consult a mental health expert.
Healthy habits support your overall well-being. When you get enough sleep, eat well, and move daily, stress is easier to handle. This goes for both adults and children.
Remember that perfection is not the goal here. In fact, striving for perfection can lead to more stress. Instead, make small changes to your family’s lifestyle as you move toward the recommendations for sleep, healthy eating, and exercise. And don’t forget to give yourself some grace on days you don’t quite hit the mark.
When it comes to sleep, set daily goals based on age group:
For a healthy diet, it’s helpful if the whole family eats plenty of whole grains, veggies, fruits, and lean proteins. If you’re struggling with healthy eating, try this simple 7-day nutrition challenge to kickstart your healthy habits.
When it comes to exercise, just make sure everyone gets in enough daily movement . This could be through structured workouts, outdoor play, sports, walking, spontaneous dance parties, or anything that gets you and your kids moving. This is not only good for your physical health, but it can lower your stress, too. Plus, this can be a wonderful opportunity for family bonding. Think about spending fun, quality time together by taking walks or bike rides, playing basketball, tossing a ball or a frisbee, or kicking around a soccer ball.
Back-to-school can be a tough transition. But it doesn’t have to feel like a shock to the system. And you don’t have to go into survival mode. A little planning, fewer commitments, good family communication, and steady routines can make the season calmer. And your family can start the new school year feeling less stressed and more connected, confident, and energized.
The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.
References
American Psychological Association. (2024, August 19). Back-to-school can be a stressful time. How to help your kids transition. https://www.apa.org/topics/children/school-anxiety
Associated Clinic of Psychology. (2024, July 15). Helping your anxious child: What to do (and what to avoid). https://acp-mn.com/about-acp/blog/helping-your-anxious-child/
Brown University Health. (2021, August 2). Five tips to manage back-to-school anxiety (parents' that is!). https://www.brownhealth.org/be-well/five-tips-manage-back-school-anxiety-parents
Centers for Disease Control and Prevention. (2025, December 4). What you can do to meet physical activity recommendations. https://www.cdc.gov/physical-activity-basics/guidelines/index.html
Chiappini, E. A. (n.d.). 5 tips to ease back-to-school anxiety. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-tips-to-ease-backtoschool-anxiety
Main Line Health. (2023, August 9). Mental health tips for parents during back-to-school season. https://www.mainlinehealth.org/blog/back-to-school-mental-health-tips#
Mayo Clinic. (2025, February 1). How many hours of sleep are enough for good health? https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
Miller, C. (2025, September 9.) Back-to-school anxiety. Child Mind Institute. https://childmind.org/article/back-school-anxiety/
This article was written by Keleigh Somes, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on June 1, 2026.