The first day of school looms large for many kids. For some, it’s a mix of excitement and nerves, but for others, it’s a full-blown anxiety spiral. The good news is, there are practical steps you can take to help your child face this transition with more confidence and calm.

Recognise the Signs of Anxiety
Anxiety isn’t always obvious. It might appear as a sudden tummy ache, unexplained irritability, or a clingy “don’t leave me” phase. Some children might outright say, “I don’t want to go to school,” while others may express it through behavioural changes like trouble sleeping or acting out. Recognising these signs is the first step to offering support.
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Tips to Help Your Child Cope
Start Talking Early
A week or two before school begins, chat about the upcoming term. Keep it casual—ask open-ended questions like, “What are you looking forward to at school?” or “Anything on your mind about the new year?” Giving them space to share their thoughts without pressure is key.
Visit the School Together
If possible, walk the halls, find their classroom, and locate essential spots like the cafeteria or bathrooms. Familiarity helps reduce the “unknown factor,” which often fuels anxiety.
Practice the Routine
Re-establish school-year habits like earlier bedtimes, morning wake-ups, and packing lunches. A few practice runs can make the actual first day feel less daunting.
Validate Their Feelings
Avoid dismissing their worries with phrases like “Don’t be silly” or “It’ll be fine.” Instead, acknowledge their feelings with empathy: “I know starting school again can feel a bit scary. Let’s work through it together.”

Focus on the Positives
Help them shift their perspective by highlighting what they might enjoy—like reuniting with friends or trying new activities. Balance is important, so don’t force optimism, but gently encourage it.
Teach Coping Techniques
Simple breathing exercises or visualisation can do wonders. Show them how to take deep breaths or imagine themselves having a good day. For younger kids, role-playing tricky scenarios with toys can be surprisingly effective.
Encourage Problem-Solving
Work together on a solution if specific worries arise—like fear of getting lost. For instance, you could make a small map of the school or write down key places for them to carry in their pocket.

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Involve the School
Teachers and school staff are there to help. A quick chat or email to the teacher about your child’s concerns can make a huge difference. They might arrange for a buddy system or keep an extra eye out in the first weeks.
Keep the Pressure Off Yourself Too
Remember, your own stress can unintentionally rub off on your child. Stay as calm and collected as you can, and if you’re feeling the strain, don’t be afraid to seek support from friends, family, or a professional.
When to Seek Help
If anxiety persists long after school starts or begins to interfere significantly with daily life, it might be time to consult a mental health professional. Therapy can equip you and your child with tools to navigate school-related stress.
Back-to-school jitters are common, but they don’t have to take over. By approaching the situation with empathy, preparation, and clever strategies, you can set the stage for a more relaxed start to the school year.
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Back-to-School Anxiety
Helping families manage transitions like back-to-school stress is at the core of what Harmony at Home offers. They empower families to handle anxiety and create a sense of calm with tailored resources and practical guidance. For more tools and support, reach out to Harmony at Home.