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Supporting Anxious Kids and Teens as They Head Back to School and College: Tips for Parents

Updated: Aug 13

As the back-to-school/college season approaches, many students experience a mix of excitement and anxiety. For some, the thought of returning to the demands of school life can be overwhelming. As a parent or caregiver, your support is crucial in helping them navigate these feelings and start the academic year with confidence. Here are some practical tips to help you support your anxious child or teen as they head back to school.


1. Acknowledge Their Feelings

  • Listen and Validate: Start by listening to your child’s concerns without judgment. Acknowledge that their feelings are real and valid. Avoid minimizing their anxiety by saying things like, “You’ll be fine” or “Everyone feels this way.” Instead, offer empathy and understanding. You can say "Yes, transitions and change can increase anxiety" or "it makes sense that you're feeling anxious because you haven't been in school in a while."

  • Encourage Open Communication: Let them know that they can talk to you about anything, whether it’s their academic worries, social challenges, or fears about being away from home. Keeping lines of communication open is key to helping them feel understood and supported.


2. Help Them Prepare

  • Create a Plan: Help your child create a plan for managing their anxiety. This might include setting up a daily routine, identifying on-campus resources (like counseling services), or finding a quiet space for relaxation and study.

  • Visit the School or Campus: If possible, visit the school or campus together before the semester starts. Familiarizing themselves with the environment can reduce feelings of uncertainty. Walk through their schedule, find their classrooms, and locate important resources like the library and student center. Attending orientation can be a good way to become familiar with the school and reduce anxiety.


3. Encourage Healthy Habits

  • Promote a Balanced Lifestyle: Encourage your child to maintain a healthy balance between academics, social life, and self-care. Regular exercise, a balanced diet, and adequate sleep can all help reduce anxiety.

  • Mindfulness and Relaxation: Introduce your child to mindfulness practices or relaxation techniques and grounding. Deep breathing, meditation, or yoga can support wellbeing and reduce stress and anxiety will also help them stay grounded during hectic times.


4. Stay Connected

  • Regular Check-ins: Set up regular check-ins, whether it’s through phone calls, video chats, or text messages. Knowing they have a consistent support system can help reduce feelings of isolation and anxiety. If your child lives at home you can take walks together or set up times to talk about how things are going.

  • Send Care Packages: Consider sending a care package with comforting items from home, such as their favorite snacks, photos, or a cozy blanket with a sweet note. A thoughtful gesture like this can provide emotional comfort and remind them of your support and presence.


5. Promote Positive Self-Talk

  • Challenge Negative Thoughts: Teach your child to challenge negative thoughts and replace them with positive affirmations. For example, if they’re worried about failing a class, encourage them to focus on their strengths and past successes. You can say "Remember when you were stressed out about math and you created some helpful notes to study. You got a good grade and were happy you passed the class."

  • Set Realistic Expectations: Help them set realistic expectations for themselves. Remind them that it’s okay to make mistakes and that setbacks are a natural part of the academic experience. Encourage them to focus on progress, not perfection.


6. Encourage Connection with Peers

  • Get Involved: Encourage your child to get involved in school and campus activities, clubs, or organizations. Building a social network can provide a sense of belonging and help reduce anxiety by connecting them with peers who share similar interests.

  • Roommate Relationship: If they have a roommate, encourage them to foster a positive relationship and communicate effectively. A supportive roommate can be a valuable ally in navigating the challenges of college life.


7. Recognize When to Seek Professional Help

  • Know the Signs: It’s important to recognize when anxiety may be more than just typical back-to-school nerves. If your child’s anxiety is interfering with their ability to sleep, eat, function or enjoy life, it may be time to seek professional help. Understanding anxiety nd learning ways to cope can make a huge difference!

  • Campus Resources: Familiarize yourself with the mental health resources available locally and on campus, such as counseling services or mental health hotlines, and encourage your child to take advantage of them if needed.


8. Be Patient and Supportive

  • Give Them Time: Adjusting to school and college life can take time, especially for students dealing with underlying anxiety. Be patient and let your child know that adjusting to change takes time and that it’s okay to take things one step at a time.

  • Offer Reassurance: Remind them that they are capable and resilient. Offer words of encouragement and remind them that it’s okay to ask for help when needed.


Supporting an anxious child or teen as they head back to school and college can be challenging, but your encouragement and understanding can make a world of difference. By acknowledging their feelings, helping them prepare, and staying consistent and connected, you can help them navigate their anxiety and thrive in their academic experience. Remember, your support is a powerful tool in helping them navigate challenges and build confidence and resilience as they embark on this new chapter of their lives.


Our team of professionals provides personalized and holistic care that supports wellbeing. Through CBT, DBT skills, ACT, and a nurturing and empathetic approach, we support clients who struggle with anxiety and teach them new ways of coping with anxious thoughts and symptoms. For more information about our services, please contact us today at info@homeforbalance.com or call us at 561.600.1424 for a FREE 30 minute consult!



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