How to Deal with Back-to-School Anxiety

Oh, school. Whiteboards, uniforms, swimming competitions, social pressure, and exam grades—no wonder heading back after the holidays can stir up a wave of anxiety. While some children can’t wait to reunite with their friends and show off new stationery, others might struggle just to get out of bed, let alone through the school gates.

At Kanjo, we know that anxiety about school is completely normal—and manageable. With the right support and a bit of planning, you can help your child face the new term with confidence.

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1. Actively Prepare for What’s Ahead

Anxiety often thrives in the unknown. If your child has no idea what’s coming, they’re more likely to imagine the worst: forgotten homework, being late, or wearing the wrong shoes to PE.

Ease their mind by helping them prepare in advance:

• Talk through the schedule for the first day or week.
• Lay out their uniform the night before.
• Pack their school bag together.
• Revisit school routines, even role-play the morning drop-off if they’re younger.

Ideally, your child will build their own sense of independence, but right after a long break, they may need more support. The goal is to make the first few days feel smooth and predictable—not chaotic.

2. Reset Their Sleep and Diet One Week Before

Late nights and sugary treats are part of the holiday fun—but they can take a toll on your child’s focus and mood. A tired, over-stimulated child is more likely to feel overwhelmed when routines return.

To ease the transition:

• Start adjusting bedtimes and wake-up times gradually a week before school resumes.
• Shift back toward a balanced diet: think fewer sweets, more water, and plenty of fruits and veggies.
• Keep screens off at least 30 minutes before bed to help their brain wind down.

Small shifts now will mean calmer mornings later.

3. Keep Conversations About School Positive

If your child is already nervous, hearing you complain about the school run, poor lunches, or unresponsive teachers won’t help. Even if your concerns are valid, kids are hyper-attuned to your tone—and they often mirror your emotions.

Instead:

• Focus on what’s going well: “You’re going to see your friends again!” or “You loved art class last term—can’t wait to see what you’ll create this year.”
• Validate their feelings: “It’s totally okay to feel nervous. A lot of people feel that way before something new starts.”
• Problem-solve with them, not for them. Ask open-ended questions like, “What part are you most unsure about?” and explore ways to handle it together.

And if you truly believe something about the school isn’t working for your child, address that separately, outside of their earshot.

Final Thought: You’ve Got This (And So Do They)

Transitions are hard for all of us—children included. Back-to-school anxiety doesn’t mean your child isn’t ready, it just means they’re human. With your encouragement, structure, and empathy, they’ll find their footing again in no time.