Back-To-School Month: Mental Wellness Tips for Kids and Parents

August brings more than just new backpacks and class schedules. It often comes with big feelings too. At SEWI, we know that the back-to-school transition can be an emotional rollercoaster for both kids and caregivers. Whether it’s first-day jitters, adjusting to early mornings, or feeling the pressure of a new school year, these changes affect more than just academics. They impact emotional and mental wellness too.

Why Back to School Can Be Emotionally Challenging

Transitions are hard. Kids may feel nervous about new teachers, social dynamics, or academic expectations. Parents and caregivers juggle a lot, including new routines, work-life balance, and the emotional load of keeping everyone afloat.

When it comes to your children, you might notice signs like:

• Trouble sleeping

• More meltdowns or mood swings

• Withdrawal or clinginess

• Difficulty concentrating

Remember that these behaviors aren’t “bad.” They’re signals. They’re how young people communicate stress and overwhelm. As adults, we have the chance to respond with empathy and support.

And here’s the thing: every kid handles this differently. Some will race into class with excitement. Others may cling to your leg for dear life. Neither response is wrong. It’s all part of the adjustment process.

Creating a Supportive Routine for Kids

Structure helps kids feel safe and grounded. While it’s tempting to jump from relaxed summer days to school-mode overnight, easing into a routine can make a big difference. Try these simple ideas to build a smoother transition:

• Start sleep shifts early. Gradually move bedtime earlier by 15 to 30 minutes each night.

• Create a consistent morning flow. Let kids help build a checklist or to-do’s for school mornings.

• Cut down screen time before bed. It helps the brain wind down naturally and helps them go to bed on time.

• Make space for unstructured play. Downtime supports emotional regulation and creativity. 

Don’t worry if it doesn’t look perfect. A “good enough” routine still works wonders. Even just knowing what to expect tomorrow can help reduce anxiety in kids (and adults too).

Helping Kids Cope with Big Feelings

The start of a new school year can stir up all kinds of emotions. Kids may not always have the words to explain what they’re feeling, and that’s okay. Our job as adults is to help them name and work through those emotions.

• Use tools like SEWI’s Emotional Check-In Worksheets to explore feelings together.

• Normalize common stress. Try saying things like “It’s okay to feel nervous. A lot of kids are.”

• Keep open conversations going with questions like “What felt difficult today?” or “What made you smile?”

Don’t worry about having the perfect response. Just being present and willing to listen goes a long way. Even if your kid brushes you off one day, those doors you’re keeping open will matter over time.

If your child seems especially overwhelmed or anxious, it might be helpful to talk with a school counselor or a mental health professional. Early support can make a big difference.

Back-to-School Tips for Parents’ Mental Wellness

Parents, you’re in this transition too. It’s easy to get so focused on your child’s well-being that you overlook your own. But your mental health matters just as much. Here are a few ways to care for yourself:

• Lower the pressure. You don’t need to do it all at once.

• Start small. A short walk, a quiet cup of coffee, or a five-minute break still counts.

• Find glimmers. A favorite podcast, a good stretch, or even laughing with your kid can help you recharge.

This time of year can feel like you're juggling a never-ending list of school supplies, new schedules, all the unknowns. Give yourself grace. The to-do list may never be fully done, and that’s okay.

Promoting Connection and Communication as a Family

Connection is one of the most powerful tools we have for supporting mental wellness. And it doesn’t need to be complicated or time-consuming. Prioritize doing things together like:

• Check in with each other during dinner or bedtime.

• Make it safe to talk about feelings without judgment.

• Try small rituals like a weekly family walk, game night, or a shared gratitude journal.

Little moments matter. You don’t need a perfect schedule or deep talk every night. Sometimes the best conversations happen while folding laundry or in the car on the way to school.

When to Reach Out for Help

During periods of transition like back-to-school season, sometimes a little extra support is needed. Here are some signs your child may benefit from additional help:

• Constant worry or sadness

• Refusing to go to school

• Frequent headaches or stomachaches

• Changes in sleep, eating, or social behavior

Start by connecting with your child’s teacher or the school counselor. You can also explore local mental health resources or community organizations that specialize in youth mental wellness. SEWI is always here to help provide you with extra social-emotional support during these times.

Free SEWI Resources for Families

We’ve created tools to support families just like yours during this transition. Check out our free downloads:

• Back-to-School Resource Guide includes practical tips, planning tools, and reflection questions that parents/caregivers can use with youth.

• Emotional Check-In Worksheets are a helpful tool for helping kids name and share their feelings

Whether you're packing lunchboxes, helping with homework, or managing your own worries, you’re not alone. You’re doing your best, and that matters. From all of us at SEWI, we’re wishing you a smooth, grounded, and emotionally supported start to the school year!