Back-to-School Jitters Start Now: Helping Kids (and You) Ease the Transition

The countdown is on, school is just around the corner.

And while the first day often comes with excitement (fresh backpacks! new pencils! seeing friends again!), it can also stir up some very real nerves.

Not just for kids.

For parents too.

If you’ve noticed your child feeling more clingy, restless, or asking lots of “what if” questions lately… you’re not alone. These little waves of anxiety are completely normal when change is on the horizon. The good news? You can start helping everyone in your household ease into the school routine now, so the first day feels more manageable for everyone.

1. Name the Nerves

Kids often feel the jitters without knowing that’s what’s happening. Naming the feeling takes away some of its power. Share times when you felt nervous before starting something new, it helps your child feel understood and less alone.

Dinner table idea: Everyone shares one thing they’re excited about for the new school year and one thing they’re unsure about.

2. Shift the Schedule Gently

If summer bedtimes and mornings have been more flexible (or… a lot more flexible), start moving toward the school-day routine gradually. Shifting bedtime and wake-up by 15–20 minutes every few days can make mornings much smoother come September.

3. Visit and Visualize

If your child is starting somewhere new, or even just moving to a new classroom, visit the school before the first day. Walk the halls, find the classroom, explore the playground. You can even snap photos so they can revisit the space in their mind before day one.

4. Create a “Back-to-School Eve” Tradition

Rituals bring comfort during times of change. It could be a special dinner, baking cookies together, or a lunchbox note from you on the first day. It doesn’t have to be elaborate, what matters is consistency.

5. Model Calm and Confidence

Your child will take cues from you. Even if you’re feeling the change in your own routine, model how to navigate it. That could sound like:

“I’m feeling a little nervous about my schedule changing too, so I’m making a list to help me stay organized.”

It shows them that nerves are okay, and there are healthy ways to cope.

6. Keep Perspective

Most kids settle in faster than we think. The first week might feel bumpy, that’s part of the adjustment period. And if the jitters linger, it’s always okay to loop in a teacher, school counsellor, or therapist for extra support.

At Exhale Psychology, we know big changes, like heading back to school, can bring big feelings. If your child’s anxiety feels bigger than what you can handle at home, our team is here to help them (and you) navigate the transition with support, strategies, and compassion.

Book a consultation with our team and let’s make this school year feel calmer and more confident for the whole family.