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August 8, 2025
Easing Back-to-School Anxiety: Practical and Connection Based Tips for Parents
As summer winds down, many families find themselves navigating the often stressful transition back to school. For children and teens with anxiety, this time of year can bring an added layer of emotional difficulty. Worries about new teachers, social situations, academic expectations, and schedule changes can become overwhelming. As a therapist in San Diego who works closely with children, teens, and their families, I know how important it is to offer both practical tools and emotional support to ease this transition.
At Thrive Therapy Studio, we specialize in blending evidence-based approaches like Cognitive Behavioral Therapy (CBT) with supportive, connection-focused strategies that help kids feel understood and empowered
Understanding Back-to-School Anxiety
It’s completely normal for children to feel nervous before the first day of school, but for kids with anxiety, these feelings can show up earlier and more intensely. You might notice signs like trouble sleeping, stomachaches, irritability, or tearfulness. Recognizing that this is anxiety—not misbehavior—is the first step to offering your child the help they need.
How CBT Helps Anxious Kids Prepare for School
Cognitive Behavioral Therapy (CBT) is one of the most effective approaches for helping children manage anxiety. CBT helps kids:
- Identify and challenge unhelpful thoughts (e.g., “Everyone will think I’m weird”)
- Replace those thoughts with more balanced ones (e.g., “Some kids might be nervous too—I’m not alone”)
- Practice coping skills like deep breathing, positive self-talk, or visualization
- Face feared situations gradually, which builds confidence and resilience
As a CBT therapist practice in San Diego, our team works with families to customize these tools for each child’s unique needs.
Connection and Emotional Safety Come First
Before jumping into strategies, it’s important to first create a sense of emotional safety. Kids are more open to learning new coping tools when they feel seen, heard, and supported. Here are some ways parents can build this foundation:
- Validate their feelings: Avoid minimizing worries. Try saying, “It makes sense you’re feeling nervous—starting school is a big change.”
- Be curious, not corrective: Ask open-ended questions like, “What part of school feels the hardest right now?”
- Model calm confidence: Your tone and demeanor can help your child regulate. Try grounding yourself first before offering reassurance.
- Create rituals of connection: Whether it’s a morning cuddle or a note in the lunchbox, consistent connection rituals can ease separation anxiety and create predictability.
Practical Tips to Support the Transition
Incorporate CBT tools and connection into these everyday routines to help your child prepare:
- Start a countdown: Use a visual calendar to build familiarity with the return-to-school timeline.
- Visit the school: Walk around the campus, find classrooms, or meet the teacher if possible.
- Do role plays: Practice common school scenarios (e.g., asking to use the bathroom or finding a friend at lunch).
- Use coping cards: Help your child write reminders like “I can take deep breaths” or “It’s okay to ask for help” to keep in their backpack.
- Create a coping toolbox: Fill a small pouch with items that soothe—like a squishy toy, essential oil roller, or a photo of a loved one.
When to Seek Help
If your child’s anxiety continues to interfere with sleep, school attendance, friendships, or daily functioning, it may be time to reach out for professional support. At Thrive Therapy Studio, our compassionate team of psychologists and child therapists in San Diego offer personalized, developmentally appropriate treatment to help kids thrive emotionally and socially.
Our counseling services in San Diego are designed to meet families where they are, combining the structure of CBT with the warmth of a relationship-based approach. We’re here to support your family through transitions big and small.
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