The start of a new school year can be exciting with the promise of new friends, a fresh backpack, and box of sharp pencils. But for some kids, it also comes with nerves, restless nights, and a little resistance to change. Yikes!
Whether you’re sending your little one to kindergarten or your teen is heading back to high school, setting them up for success starts with mental health support and a solid bedtime routine.
Use this guide, including tips from local experts, to help your kids start the year on the right foot.
Recognize What’s Normal (and What’s Not) with Back-to-School Jitters
Even if your child has never been prone to anxiety, this past year has been anything but normal. Suzanne Thompson, PhD, a child psychologist at St. Louis Children’s Hospital, says kids have gotten used to less structure, which can make the return to school a little bumpier.
“The good news is that most kids will be resilient to this, just concerned about feeling shy or what teacher they’re going to have,” Dr. Thompson says. “But some kids will show anxiety reactions beyond that, and that’s where we want to be on the lookout.”
Tips from Dr. Thompson:
- Start easing into the school routine before the first day: get back on a regular sleep schedule, visit the school if possible, or test out any online learning tools.
- Help your child reconnect with friends or classmates before school starts.
- Encourage physical activity: exercise is a great stress reliever for kids.
When to be concerned: If your child is avoiding activities they used to enjoy, regularly complains of stomachaches or headaches, or looks for ways to skip school-related events, it may be time to talk with a counselor or pediatrician.
Keep the Conversation Open
The unknowns of a new school year can weigh on kids.
- Encourage and reassure: Remind them that new beginnings are full of possibilities.
- Practice visualization: Have them picture something they love about school, like art class or recess.
- Praise effort, not just grades: If your child stresses over academics, emphasize their hard work and persistence.
Make Bedtime a Priority
Kids thrive on rest, and a good night’s sleep can make mornings so much smoother.
- Wind down after dinner: Switch to quiet activities like reading or drawing.
- Limit screens before bed: Aim for at least an hour of no screens. Create “screen-free zones” like bedrooms and the dinner table.
- Create a sleep-friendly room: Keep it quiet, cool, and dim.
- Start early: Shift to school-night bedtimes a week or two before the first day.
Don’t Forget Back-to-School Health
Sometimes the biggest anxiety trigger for kids is the dreaded back-to-school shot. But skipping vaccines is not the answer, says Kristine Williams, MD, pediatrician at University Pediatric Associates.
“The number of kids who are getting their vaccines as scheduled is dropping, and this actually puts children at risk for serious illnesses, such as measles, whooping cough and meningitis,” she warns.
Dr. Williams also recommends a flu shot for all kids over 6 months — and for parents, too. Missouri saw almost 70,000 flu cases and more than 100 deaths from influenza in just one recent flu season. The flu vaccine has been proven to lower hospitalization and death rates for kids and teens.
📅 Find the latest immunization schedule at StLouisChildrens.org/Vaccination.
📞 Need help with your tween or teen’s mental health? Call the St. Louis Children’s Hospital Teen Helpline for parents at 314.454.TEEN (Monday–Friday, 9 a.m.–4 p.m.) for resources and guidance.
FAQ: Back-to-School Mental Health & Bedtime Routines
Q: How do I know if my child’s anxiety is more than first-day jitters?
A: Look for ongoing avoidance of school-related activities, frequent headaches or stomachaches, and consistent “I don’t feel like it” responses to things they used to enjoy.
Q: How early should I start adjusting bedtime before school begins?
A: Start about two weeks before school. Gradually shift bedtime earlier in 15-minute increments until you hit the school-night target.
Q: What’s the best way to calm nerves before the first day?
A: Visit the school, meet the teacher if possible, and role-play drop-off and pick-up routines. Talking through what will happen can help kids feel more in control.
Q: My child gets anxious about shots — how can I help?
A: Be honest about what to expect, bring a comfort item, and remind them the vaccine protects them and others from serious illness.