School Year Stress: Acing the Back-to-School Season
Key Takeaways
- Re-establish school routines like bedtimes, meals, and screen limits one to t weeks before classes begin.
- Some back-to-school nervousness is common, but persistent worry, school refusal, or changes in sleep or appetite may signal it's time to talk with your child's pediatrician.
- Consistent sleep, nutritious meals, physical activity, and routine medical checkups help children succeed in the classroom.
- If stress or anxiety begins interfering with daily life, professional support can make a meaningful difference.
The beginning of the school year brings busy schedules, routine adjustments, and—for many—lots of stress.
Parents and caregivers juggle concerns about academics, mental health, social media, school safety, sleep, and busy family schedules. Being prepared, mindful, and having the necessary tools to organize your family routines can help reduce your stress and anxiety.
Back-To-School Health Checklist
✔ Schedule an annual physical
✔ Check immunizations
✔ Re-establish bedtime routines
✔ Pack healthy lunches
✔ Talk with your child about their feelings
✔ Know when to seek help for school anxiety
That's why we've created a go-to guide with resources and advice from experts—to help you feel prepared as the school year begins, including tips on:
Managing Anxiety During the School Year
A lot of parents, teachers, kids, and administrators are understandably excited, cautious, and anxious.
Will schools be safe? How should parents, students, and teachers manage their anxiety and excitement? And what environment should they expect in the first few months upon returning?
Our child psychology and school administration experts share advice for parents:
- For parents, project confidence to your kids
- Make school return a positive, collective mission
- Teachers, staff, and students can benefit from supporting each other
- Be alert for signs of substance abuse
- Ensure a fun environment
REMINDER: If your child is experiencing a mental health emergency, visit Brighter Days Pediatric Mental Health Urgent Care Center. As the area’s first-ever walk-in mental health clinic for young people up to the age of 18, you can show up with no prior appointment to get care.
Adjusting to a New Routine
For students of all ages, one of the most helpful things parents can do is to listen to them and validate their feelings.
For Children
Child and adolescent psychologist Dr. Allison Stiles, PhD, says parents can help make the transition to back-to-school easier with these simple tips:
- Lean into structure and routine
- Listen to your child
- Communicate with your child’s school
For Teens
If you are concerned about your child's anxiety or mental health, reach out to your pediatrician.
Mastering Mealtime
For many families, encouraging their children to eat nutritious foods can be a hurdle. And the hustle and bustle of the new school year can make it even more difficult.
April Ho, RD, CPT, dietitian manager at University of Rochester Medicine’s Center for Community Health & Prevention, provides tips for parents on how they can reduce the stress of mealtimes and help their kids get the nutrients their growing bodies need.
Healthy Lunch Ideas
Need a new, fun lunch idea for your kids? Kat McNamara, PAC, creates a balanced lunch and a fun snack for your children.
Mindful Dinner Reminders
Find out ways to restore joy, peace, and meaning to the act of eating – even within a culture that constantly has us scrambling.
Staying Active
Even small bursts of physical activity can make a big difference in a child’s mood and focus—especially during the school year, when long periods of sitting can take a toll. “Fitness is medicine when it comes to attention span, learning, and physically feeling well,” says Zach Ferrara, URochester Medicine Fitness Science Exercise Specialist.
Encourage your child to move in ways that feel fun and manageable. That could be starting the day with a morning warm-up or yoga, stretching between homework assignments, or taking a short walk before dinner. Even better, make it a family habit!
Setting a Sleep Schedule
Another important aspect of a healthy routine is good sleep. Sleep experts Dr. Jonathan Marcus and Dr. Elizabeth Nocera offer sleep hygiene tips to help you make restful nights a priority.
- Don't oversleep
- Keep a consistent, healthy sleep routine
- Exercise regularly
- Make your bedroom comfortable
- Don't lie in bed unless you're tired
- If you're having trouble sleeping, avoid checking the time
Screen Time, Sleep Issues, and Neurological Impacts
Learn how blue light affects children their sleep.
FAQs: Answering Parents Pressing Questions
Our experts answer your common questions as you prepare for the new school year.
Should my child get their physical before school?
If your child is overdue for their annual physical, be sure to schedule it as soon as possible. Schools want to verify that students are healthy and are receiving care from a doctor. To help keep all students healthy and safe, they also want to be sure that students’ immunizations are up to date, and that proper screenings (like blood pressure, vision testing, and hearing testing) have taken place.
What if I can’t get a physical scheduled in time for the beginning of the school year?
Talk to the nurse at your child’s school. School nurses usually provide some leeway for students who can’t get their physicals scheduled in time for the beginning of the school year.
What immunizations (shots) does my child need for school?
Many parents have questions about immunizations. URochester Medicine recommends immunizing children according to the Centers for Disease Control immunization schedule and American Academy of Pediatrics guidelines, and we provide accurate information to families who are hesitant about immunizations or who have questions about them.
Vaccines are required for children to attend school in New York State unless there is a medical reason, determined by your child’s doctor, why a specific vaccine cannot be given. (In New York State, there are no nonmedical or religious exemptions for required shots for school.)
My kid is going off to college. What if they get sick while away?
For college students, telemedicine offers easy access to care when juggling busy class schedules or unable to get an appointment at the student health center. Plus, telehealth services are often more affordable than doctor appointments or even urgent care visits.
URochester Medicine Virtual Urgent Care is open to anyone currently located in New York or Florida—including college students—allowing them to see a healthcare professional from anywhere on campus.
Pediatrics at URochester Medicine
Golisano Children's Hospital is committed to providing exceptional and compassionate care to your child and family. Our goal is to work with you as a team, keep you involved and always be responsive to your child's health care needs.
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