Book your free 10-minute consultation: (858) 342-1304

August 25, 2025

Back-to-School Stress: How Parent Self-Care Helps Your Child Thrive

7 Ways to Connect with Your Child in San Diego Over Spring Break
By: Dr. Erica Wollerman
As a parent, the back-to-school season can feel like a juggling act of forms, supplies, schedules, and emotions — not just your child’s, but your own. At Thrive Therapy Studio, our therapists in San Diego often see parents who are focused on preparing their kids for the year ahead, but overlook one important factor: their own emotional wellbeing.

When you manage your own anxiety, learn to co-regulate with your child, and focus on staying calm rather than being perfect, you create a more supportive environment for the entire family.

1. Managing Your Own Anxiety About Your Child Going Back to School
It’s normal for parents to feel anxious about the unknowns of a new school year — new teachers, new classmates, changing academic expectations. But your child can often sense your stress, even if you don’t directly share it.

Here are some ways to keep your own anxiety in check:

  • Identify your triggers — Are you worried about academics, social issues, or morning chaos? Naming your specific stressors makes them easier to address.
  • Use calming tools — Deep breathing, mindfulness, or brief walks can help you reset in the moment.
  • Focus on what you can control — You can’t predict every challenge your child will face, but you can set up consistent routines and support systems.

Working with a CBT therapist in San Diego can also help you reframe unhelpful thoughts and develop practical coping strategies for the school year. Often, we have learned that parents’ anxiety is related to their own experiences in school and can be worked through by connecting the past to the present in therapy.

2. How to Co-Regulate with Your Child During Back-to-School Stress
Co-regulation is the process of helping your child manage their emotions by staying present and calm yourself. Kids learn how to respond to stress by watching you — especially during those first hectic weeks of school.

Here’s how you can practice co-regulation:

  • Stay grounded — Before responding to your child’s distress, take a slow breath and soften your voice.
  • Acknowledge their feelings — Statements like “I can see you’re feeling nervous” help them feel understood.
  • Model coping strategies — Let them see you handle frustration in a healthy way, whether it’s pausing, problem-solving, or asking for help.

Our psychologists in San Diego often remind parents that co-regulation is not about fixing every problem instantly, but about showing your child that emotions are safe to feel and can be worked through together.

3. Why Your Calm Matters More Than Your Perfect Planning
It’s easy to get caught up in perfect back-to-school preparation — the color-coded schedules, elaborate meal plans, and perfectly packed backpacks. But the truth is, your child benefits far more from your emotional presence than from any Pinterest-worthy setup.

When you stay calm:

  • You help your child feel secure — even when plans change.
  • You create space for problem-solving — rather than panic.
  • You model flexibility — a skill that will serve them far beyond the classroom.

Instead of aiming for perfection, focus on connection. A simple check-in conversation after school can be far more valuable than a flawless morning routine.

Final Thoughts
The back-to-school season will always bring a mix of excitement and challenges. By prioritizing your own self-care, practicing co-regulation, and remembering that your calm matters more than perfect planning, you set the stage for a smoother, more connected start to the year.

If you or your child are struggling with school-related anxiety, our team at Thrive Therapy Studio is here to help. Whether you’re looking for a therapist in San Diego, a psychologist in San Diego, or a CBT therapist in San Diego, we specialize in supporting kids, teens, and families through life’s transitions.

Sign up for our professional newsletter today!
To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter

Reach out to start
your healing journey

(858) 342-1304
Book An Appointment