The transition back to school can be an anxiety-provoking time for children and adolescents. Whether it's the first day of kindergarten or the start of high school, new routines, social pressures, and academic expectations can trigger significant worry in even the most confident kids.

As a clinician who has worked with hundreds of families navigating school-related anxiety, I've seen firsthand how this transition can spiral into avoidance, somatic complaints, and real disruption to family life. But I've also seen how targeted, evidence-based strategies can help children build confidence and develop the coping skills they need to thrive.

Here are seven practical tips for parents and caregivers to help children manage back-to-school anxiety effectively.

1. Validate Their Feelings Without Amplifying Them

When your child expresses worry about school, your first instinct might be to reassure them that everything will be fine. But excessive reassurance can actually reinforce anxiety by sending the message that there is something to worry about.

Instead, acknowledge their feelings without dwelling on them: "I hear that you're feeling nervous about meeting your new teacher. A lot of kids feel that way. Let's think about what might help."

This approach validates the emotion while shifting focus toward problem-solving and coping, rather than rumination.

2. Establish Predictable Routines Early

Anxiety thrives on uncertainty. One of the most effective ways to reduce school-related worry is to establish consistent routines well before the first day.

Start adjusting bedtimes and wake-up times at least a week in advance. Practice the morning routine: getting dressed, eating breakfast, packing the backpack. If possible, visit the school, meet the teacher, or walk the route to the bus stop.

Predictability creates a sense of control, which is a powerful antidote to anxiety.

3. Break Down Big Worries Into Manageable Pieces

Children with anxiety often catastrophize, imagining worst-case scenarios that feel overwhelming. Help them break down vague, global worries into specific, manageable concerns.

If your child says, "I'm scared about school," ask: "What specifically are you worried about?" Is it finding their classroom? Remembering their locker combination? Sitting alone at lunch?

Once you've identified the specific fear, you can problem-solve together. Role-play asking a teacher for help. Practice opening the locker. Plan a strategy for finding someone to sit with at lunch.

4. Encourage Gradual Exposure, Not Avoidance

When children are anxious, avoidance feels like relief. But avoidance is the fuel that keeps anxiety alive. The more we avoid what we fear, the scarier it becomes.

Instead, encourage gradual, manageable steps toward the feared situation. If your child is anxious about riding the bus, start by walking to the bus stop together. Then try sitting on the bus while it's parked. Then ride for one stop with a parent. Build up slowly.

This process — called exposure therapy — is one of the most effective treatments for anxiety. It teaches children that they can tolerate discomfort and that their fears are often worse in anticipation than in reality.

5. Teach Concrete Coping Skills

Telling an anxious child to "calm down" or "just relax" is rarely helpful. Instead, teach specific, concrete skills they can use when they feel overwhelmed.

Deep breathing exercises, progressive muscle relaxation, and grounding techniques (like naming five things you can see, four things you can touch, three things you can hear) are all evidence-based strategies that work.

Practice these skills when your child is calm, so they become second nature. Then, when anxiety strikes at school, they have a toolkit to draw from.

6. Collaborate With Teachers and School Staff

You are not alone in this. Teachers, school counselors, and administrators can be powerful allies in supporting an anxious child.

Reach out before school starts. Explain your child's anxiety triggers and what strategies work at home. Ask about accommodations that might help, like a check-in with the counselor, a quiet space to regroup, or a buddy system for navigating transitions.

Most educators want to help. Clear communication sets everyone up for success.

7. Model Healthy Coping for Your Own Anxiety

Children learn more from what we do than what we say. If you're anxious about the school year — whether it's logistics, academic performance, or social dynamics — your child will pick up on that.

Model healthy coping by managing your own stress openly. Talk about how you handle worry: "I'm feeling stressed about work this week, so I'm going to take a walk to clear my head." Show them that anxiety is normal and manageable.

And if your own anxiety feels overwhelming, consider seeking support. Taking care of yourself is one of the most important things you can do for your child.

When to Seek Professional Help

Most children experience some level of back-to-school jitters, and these strategies can go a long way. But if your child's anxiety is severe, persistent, or interfering with daily functioning — if they're refusing to go to school, having panic attacks, or exhibiting significant behavioral changes — it may be time to consult a mental health professional.

Evidence-based treatments like cognitive-behavioral therapy (CBT) are highly effective for childhood anxiety. A trained clinician can help your child develop skills, process underlying fears, and build confidence.

Remember: seeking help is not a sign of failure. It's a sign of strength and a commitment to your child's well-being.

Grace Berman, LCSW, is co-director of community education at The Ross Center in Washington, DC, and an adjunct professor at Columbia University School of Social Work. She specializes in anxiety, ADHD, and the mental health challenges facing today's youth.