Summary: The return to school can bring stress and anxiety as children adjust to new routines, expectations and social pressures. Parents and caregivers can help ease the transition by supporting consistent sleep, physical activity, family connection and healthy ways to manage emotions. The authors also encourage caregivers to approach difficult moments with patience while recognizing their own back-to-school stress. Regular check-ins and open conversations can help children build resilience as the school year unfolds.
“You do not have to have all the answers. Sometimes the most powerful thing you can offer is simply your presence and reassurance: ‘I'm here. We'll figure this out together.’” — Nikki Clancy and Karina Arias
NAPA VALLEY, Calif. — The back-to-school season can bring opportunities, challenges, and many different emotions for both children and parents. According to the American Psychological Association, returning to school often brings increased stress and anxiety as children adjust to new routines, teachers, classmates and academic expectations. From unfamiliar classrooms and changing schedules to social pressures and the transition from the freedom of summer to a more structured routine, these changes can feel overwhelming.
As parents and caregivers, it is important to encourage your children to share their feelings, maintain healthy routines such as getting enough sleep, and attempt to make time to connect with family, friends or other trusted adults. But it is also important to remember that adjusting takes time. Your child may not walk into the first day of school feeling completely confident or calm — and that is OK. With patience, understanding and a few simple wellness practices, families can create a supportive foundation for a healthier start to the school year.
One of the most effective ways to support your child’s mental health during a transition is to create consistency at home.
Prioritize sleep. A regular bedtime and wakeup schedule can help children and teens adjust to the demands of the school day. Begin shifting sleep schedules gradually before school starts rather than waiting until the night before.
Build movement into the day. Exercise and physical activity can be a powerful way to reduce stress and improve mood. Encourage your child to play outside, walk the dog, ride a bike, participate in a sport or simply move their body in a way they enjoy.
Take advantage of Napa’s many walking and hiking trails to get the whole family moving while enjoying the outdoors. Easy options include the kid-friendly Maze Trail and the Napa River and Bay Trail, while the Lake Hennessey Loop offers a slightly longer adventure. Families looking for more of a challenge can tackle the Mount St. Helena Trail together.
Make time for connection. Even a few minutes of uninterrupted time together can help children feel grounded. Share a meal, take a walk or simply sit together without distractions.
Practice calming techniques. Simple breathing exercises can help children and teens regulate big emotions. Try taking a slow breath in through the nose for four counts, holding for two counts and slowly exhaling for four counts. Repeat several times. Younger children might enjoy pretending to “smell the flower” as they breathe in and “blow out the candle” as they breathe out.
Encourage healthy outlets. Journaling, drawing, listening to music, reading, mindfulness or spending time in nature can give children a healthy way to process emotions. The goal is not to eliminate stress but to help children learn ways to manage it.
Back-to-school transitions can be stressful for parents and caregivers, too. New schedules, homework, carpools, activities and family responsibilities can make the start of the school year feel overwhelming. A 2024 Harris Poll conducted for Understood.org found that 89% of parents of school-aged children experience back-to-school stress. Give yourself the same patience and grace you offer your child during this transition.
Remember that your child may need time to adjust to a new routine. There may be difficult mornings, forgotten assignments, emotional afternoons or days when everything feels overwhelming. Approach these moments with patience and curiosity rather than frustration.
When emotions run high, pause before reacting. Take a breath. Remind yourself that your child is learning — not only academic subjects but also how to navigate change, manage emotions, solve problems and become more independent.
You do not have to have all the answers. Sometimes the most powerful thing you can offer is simply your presence and reassurance: “I’m here. We’ll figure this out together.”
The transition back to school takes time. While some children adjust quickly, others may need extra support. What matters most is creating an environment where children feel comfortable talking about their experiences and know they are not alone.
As the school year begins, check in on more than homework and grades — ask how your child is feeling. Celebrate small successes, make time for rest and be patient through the difficult days. Remind your child that their worth is not defined by grades, sports or achievements.
A new school year is a fresh start. With compassion, connection and support, families can begin the season with confidence, resilience and hope.
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Nikki Clancy is the development manager at Mentis, where she channels her passion for mental health advocacy into building meaningful relationships with donors and community partners. A mother and poet, Clancy brings authenticity and empathy to her work, believing deeply that access to mental health support is a fundamental right for all.
Karina Arias is a licensed marriage and family therapist at Mentis, where she supports tweens and teens through the organization’s youth programs. With warmth and empathy, she creates a safe space for young people to feel heard, build confidence and develop the tools to navigate life’s challenges.
If you or someone you love is experiencing a mental health crisis, call or text the 988 Suicide and Crisis Lifeline.
If you or someone you love needs mental health or wellness support, please visit our Mentis Community and Youth Resource Database. Mentis is one of Napa’s oldest nonprofits and provides bilingual, affordable mental health services to people of every age and income level.
If you are a veteran or someone who supports a veteran in crisis, call the Veterans Crisis Line at 988 and press 1, or text 838255 for 24/7, confidential support — no VA enrollment required.
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The views, opinions and data presented in this article are those of the author and do not necessarily reflect the official policy, position or perspective of Napa Valley Features or its editorial team. Any content provided by our authors is their own and is not intended to malign any group, organization, company or individual.
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