Managing Anxiety and Depression as Kids Head Back to School: A Guide for Parents
The back-to-school season isn’t just stressful for kids—it can be overwhelming for parents too. As summer ends, many parents experience anxiety, stress, or even feelings of depression while adjusting to new routines, increased responsibilities, and the emotional challenges of seeing their children grow and change.
If you’re feeling drained, anxious, or on edge as the school year begins, you’re not alone. The good news? There are ways to manage stress, set realistic expectations, and take care of your mental health while supporting your child’s transition.
Why Back-to-School Season Can Be Stressful for Parents
Between school supply shopping, coordinating schedules, and managing drop-offs, pickups, and extracurricular activities, parents often juggle more than they realize. The back-to-school transition can bring up:
Increased demands on your time – packing lunches, helping with homework, and adjusting work schedules
Worries about your child’s well-being – concerns about their academics, social life, or emotional struggles
Changes in routine – shifting from summer’s flexibility to a structured daily schedule
Feelings of loss or loneliness – especially if your child is starting school for the first time or transitioning to a new grade level
Financial stress – back-to-school shopping, activity fees, and other expenses can add up quickly
These shifts can be emotionally and physically draining, making it essential to prioritize your own mental health as well.
Ways to Reduce Back-to-School Stress for Parents
Give Yourself Grace
It’s easy to set high expectations for yourself as a parent, but no one has everything perfectly organized all the time. Remind yourself that it’s okay to feel overwhelmed and that you’re doing your best.Ease Into Routines
Jumping from a relaxed summer schedule to a strict routine overnight can be jarring. Start gradually adjusting wake-up times, meal schedules, and evening routines to create a smoother transition for both you and your child.
Plan and Prioritize
Make mornings easier by prepping ahead of time—lay out clothes, pack lunches, and organize backpacks the night before. Use a family calendar or planner to stay on top of school events, assignments, and extracurricular activities without feeling overwhelmed.Check In With Yourself
Your emotions matter. If you’re feeling anxious or drained, take a moment to acknowledge your feelings instead of pushing them aside. Journaling, talking to a friend, or practicing mindfulness can help process your emotions and reduce stress.Set Boundaries Around Your Time
Back-to-school season can make it tempting to say yes to everything—volunteering, extra responsibilities, or additional commitments. While being involved is great, setting healthy boundaries can prevent burnout. It’s okay to say no.Find Moments for Self-Care
Taking care of your mental health doesn’t have to mean a spa day (though that’s nice too!). Even small acts of self-care—a quiet morning coffee, a short walk, deep breathing exercises, or reading before bed—can make a big difference.Seek Support When You Need It
If back-to-school stress is impacting your daily life, you don’t have to navigate it alone. Talking to a mental health professional can help you develop coping strategies, manage anxiety, and create a more balanced routine.
You Deserve Support, Too
The back-to-school season is a time of transition—not just for kids, but for parents as well. Caring for your mental health isn’t selfish—it’s essential. When you take care of yourself, you’re better able to support your child and create a calmer, more positive home environment.
At White Pine Mental Health & Wellness, Stacey Whitaker, PA-C, and Kathryn Werner, PA-C, provide compassionate, individualized care for parents managing anxiety, stress, and depression.
If back-to-school anxiety is weighing on you, schedule an appointment today. We’re here to support you—so you can support your family.
