Four practical strategies to help children manage anxiety, communicate concerns, and begin the school day more calmly

The transition back to school can bring excitement, uncertainty, and stress for children and their families. A back-to-school mental health toolkit does not need to be complicated. A few simple routines can help children regulate anxious feelings, talk more openly about their experiences, and move through school mornings with greater calm and confidence.

Below, clinical psychologist Jephtha Tausig, PhD, shares practical strategies parents can adapt to their child’s age, preferences, and needs.

1. Practice Calming Breathing Techniques -what simple breathing exercises or calming routines can parents teach children to manage back-to-school anxiety?

“There are several techniques that one can try:

• Flower & Candle: A child pretends to hold a flower by its stem in one hand and a candle in the other hand. You ask them to “smell the flower” slowly with their nose, and then breathe out gently through their mouth to “blow out the candle.”

• Star & Finger: A child holds out their hand with fingers splayed like a star. You then ask them to trace the outline of each finger, breathing in while tracing up and breathing out while tracing down.

• Deep Belly Breathing: The child places one hand gently on their belly and takes a deep breath to feel their belly slowly expand and slowly deflate as they breathe naturally and lower the breath into their abdomen.

• Bumble Bee: A child takes a deep breath in through their nose and then makes a gentle zzzzzzzzzzzzzzz sound while calmly exhaling.”

• What conversation prompts can help children comfortably share their worries, emotions, or challenges?“Rather than asking ‘How was your day?’ which does not always result in detailed responses, you can ask more specific questions about subjects or activities (lunch, recess, after-school clubs). You can also ask children how they felt during these events. Leave plenty of time and space for responses and validate what you are told (i.e., express or rephrase your understanding first) rather than immediately offering solutions. As children become older, it can be helpful to ask them how they are thinking about handling whatever the situation is at hand.”

2. Create a Coping Card Together

• How can families create personalized coping cards that children can use at home or during the school day? “It probably makes sense to determine whether your child even wants a coping card first. If your child feels a coping card would be helpful, then you can discuss what they think should go on the card (i.e., specific strategies for specific situations). See if you can literally create the card together before you get it laminated for use.”

3. Prepare for a Calmer Morning the Night Before

• What should a family plan include to make stressful school mornings calmer, more organized, and emotionally supportive? “It would be helpful to get as much done as possible beforehand: organize backpacks and lay out clothing the night before. Make sure ‘lights out’ occurs in a timely fashion the night before to maximize the opportunity for sufficient sleep so that everyone can get up early enough in the morning to avoid rushing.”

4. A Simple Toolkit Can Make a Meaningful Difference

The most useful back-to-school strategies are often the ones families can practice consistently. Parents can begin with one breathing exercise, one more specific daily question, or one evening preparation habit, then adjust the routine based on what helps their child feel supported.

“If anxiety or distress begins to interfere with a child’s attendance, sleep, relationships, or daily functioning, parents may wish to consult a licensed mental health professional or speak with the child’s school support team.”