Dealing with Back-to-School Stress and Anxiety in Children
By Dr. Marika Berni, ND
Kids can get stressed too!
The transition from summer back to school can bring a mix of excitement and anxiety. Suddenly, children are facing earlier mornings, homework, busy schedules, academic expectations, social pressures and new routines. Some children may also be worried about a new teacher, making friends, changing schools or keeping up with their classmates.
A little nervousness is a normal part of growing up. However, when worry becomes intense, persistent or starts interfering with everyday activities, it may be a sign that your child needs some additional support.
Anxiety is one of the most common mental health concerns affecting children and adolescents. The Canadian Pediatric Society notes that occasional fears and worries are developmentally normal, but anxiety becomes more concerning when it causes significant distress or interferes with a child's day-to-day functioning.
How can you tell if your child is struggling with anxiety?
Children don't always say, "I'm anxious." Anxiety can show up physically, emotionally and through changes in behaviour.
Physical signs may include:
Restlessness, fidgeting or feeling "on edge"
Irritability
Fatigue
Headaches
Stomach aches or nausea
Muscle tension
Changes in appetite
Difficulty falling asleep or staying asleep
Behavioural or emotional signs may include:
Reluctance or refusal to go to school
Frequent requests to stay home
Avoiding field trips, sleepovers or extracurricular activities
Difficulty making or maintaining friendships
Becoming less interested in activities they previously enjoyed
Excessive reassurance-seeking
Difficulty concentrating
Excessive studying or perfectionism
Procrastinating because a task feels overwhelming
Frequent checking or researching things that worry them
Increased tantrums, anger or snapping at family members
Sleeping difficulties
Avoiding situations because they are afraid something bad will happen
The Canadian Pediatric Society recommends looking not only at the child's symptoms, but also at what situations they are avoiding, how long the symptoms have been present and how much they are interfering with school, relationships and daily life.
What can parents do to help?
1. Get the basics right first
A predictable daily routine can make the transition back to school much easier.
Prioritize:
Sleep: School-aged children generally need about 9–12 hours of sleep per night, while teenagers generally need 8–10 hours.
Try moving bedtime and wake-up time gradually toward the school schedule before school begins. A consistent bedtime routine, morning routine and reduced evening screen use can also help.
Regular meals:Â Encourage regular, balanced meals with adequate protein, whole grains and vegetables and fruit. and snacks rather than relying heavily on highly processed foods (granola bars, crackers, cookies) and sugary drinks and juice.
Movement:Â Regular physical activity is good for both physical and emotional health. A 2025 systematic review and meta-analysis of randomized trials found that exercise training was associated with a meaningful reduction in anxiety symptoms in children and adolescents.
It doesn't have to be organized sports. Walking, cycling, swimming, dancing, playing outside or simply getting outdoors together all count.
2. Help your child prepare for the transition
Rather than waiting for the first day of school, start talking about the upcoming routine.
You might:
Visit the school before classes begin.
Walk or drive the route to school.
Help your child organize their backpack and supplies.
Re-establish school-year sleep and meal times.
Talk through what the first day might look like.
If possible, arrange a playdate with a classmate before school starts.
Ask your child what they are looking forward to — not only what they are worried about.
For a particularly anxious child, breaking a big worry into small, manageable steps can be much more effective than simply telling them not to worry.
3. Listen without immediately trying to fix the problem
When your child tells you they are worried, resist the temptation to immediately say:
"Don't worry. Everything will be fine."
Instead, try:
"That sounds like something you're really worried about. Let's figure out what we can do together."
The goal isn't to eliminate every uncomfortable feeling. It is to help your child learn that they can experience anxiety and still do the things that matter to them.
The Canadian Pediatric Society specifically recommends helping children develop coping strategies while gradually facing fears rather than continually avoiding anxiety-provoking situations.
4. Consider CBT
Cognitive behavioural therapy (CBT)Â is one of the best-supported treatments for anxiety in children and adolescents.
CBT teaches children to recognize anxious thoughts, understand how anxiety affects the body and behaviour, develop coping strategies and gradually face situations they have been avoiding.
A Canadian Pediatric Society review of the evidence found that CBT significantly improves the likelihood of remission compared with no treatment or a wait-list.
CBT can be delivered individually, in groups, with parents involved, and in some circumstances virtually.
For children experiencing significant anxiety, I would encourage parents to speak with their family physician, pediatrician or a qualified mental health professional rather than trying to manage severe anxiety on their own.
5. Encourage breathing, mindfulness and yoga
Simple breathing exercises can give children a practical tool to use when they notice their anxiety building.
Try making it simple:
Breathe in slowly for 4 seconds → breathe out slowly for 6 seconds.
Repeat for 1–2 minutes.
Yoga can also be a helpful complementary activity. Research in children and adolescents suggests that yoga may improve anxiety, stress and overall well-being, although the quality of evidence varies and it should be considered a complement—not a replacement—for evidence-based treatment when anxiety is significant.
For younger children, make it fun. Try animal poses, stretching, breathing games or a short bedtime yoga routine.
6. Don't overlook nutrition and nutrient status
A healthy diet supports overall physical and mental health, and some nutritional supplements may be helpful to calm anxiety, but should not be considered a primary treatment for childhood anxiety.
If your child is experiencing significant fatigue, restrictive eating, heavy menstrual periods, gastrointestinal symptoms or other concerns, it may be appropriate to discuss nutritional assessment with their healthcare provider.
Depending on the individual child, a healthcare professional may consider nutrients such as iron, vitamin B12 or vitamin D when there are clinical reasons to suspect deficiency.
The goal is to identify and correct a deficiency when one exists.
7. Pay attention to sleep
Sleep and anxiety can easily become a vicious cycle:
Worry → poor sleep → fatigue and reduced coping ability → more worry.
Newer research is increasingly supporting sleep as an important target for preventing and reducing anxiety in young people. A recent systematic review found that sleep-focused interventions were associated with reductions in anxiety symptoms and, in some studies, the development of anxiety disorders.
A few simple habits can make a difference:
Keep bedtime and wake-up times relatively consistent.
Create a calming wind-down routine.
Keep phones and other stimulating screens out of the bedroom when possible.
Avoid caffeine and sugar later in the day.
Give children enough time to sleep rather than treating sleep as the first thing to sacrifice when schedules become busy.
When should you seek professional help?
Some worry is a normal part of childhood. However, it is worth seeking professional support if anxiety:
Is persistent or getting worse
Causes frequent physical symptoms
Interferes with school attendance
Prevents your child from participating in activities
Interferes with friendships
Significantly disrupts sleep
Leads to frequent avoidance or reassurance-seeking
Causes significant distress for your child or family
The Canadian Pediatric Society recommends early recognition and evidence-based treatment when anxiety is causing significant distress or impairment.
A final reminder for parents
September can be a stressful time for parents too!
Children often take their cues from the adults around them. You don't need to be perfectly calm all the time, but making space for your own sleep, exercise, social connection and stress management can help the whole family navigate the transition back to school.
And remember:Â the goal isn't to raise children who never feel anxious. It's to help them develop the confidence and skills to handle anxiety when it comes.
If your child's anxiety is interfering with their ability to enjoy school, friendships or everyday activities, don't hesitate to seek support. Anxiety is common—and it is also highly treatable.
Dr. Marika Berni N.DÂ
Comments