Back-to-school: supporting the transition
with Lexi Muniak, Registered Psychotherapist
The end of summer can bring a mix of emotions. Vacations come to an end, the days slowly get shorter, and there's the quiet realization that summer is coming to a close.
For some children and teens, September brings excitement, new opportunities and reconnecting with friends. For others, the return to school can bring stress, anxiety, overwhelm, or even dread.
Sometimes, it can be all of these feelings at once.
As summer comes to an end…
Routines start to shift
Sleep schedules need to adjust
New teachers, classrooms and expectations can feel overwhelming
Academic pressure may start creeping in
Social worries can resurface
Some students may be wondering, “Will I fit in?” or “What if I struggle?”
Parents and caregivers may also feel the pressure of getting everyone organized and ready
Transitions, even positive ones, can create stress.
Supporting a smooth back-to-school transition
1 Start slowly
You don't have to change everything overnight. Begin moving bedtime, wake-up time and morning routines closer to the school schedule before September arrives.
2 Talk about feelings, not just logistics
Back-to-school conversations don't have to be all about supplies, schedules and homework.
Big feelings can be expected. Irritability, tears, avoidance, stomachaches, difficulty sleeping, procrastination, trouble making decisions, or needing extra reassurance can sometimes be signs that a child or teen is feeling overwhelmed and anxious.
For neurodivergent kids, the transition back to school can sometimes feel even bigger. Changes in routine, new environments, sensory demands, social expectations, and uncertainty can all add to that stress.
Instead of simply asking, “Are you ready for school?” try questions like:
“How are you feeling about going back?”
“Is there anything you're worried about?”
“What parts feel exciting, and what parts feel hard?”
“What are you looking forward to?”
“What would make the first week feel a little easier?”
3 Talk about what to expect
Talk with your child about what going back to school might look and feel like. Discuss their teacher, classroom, schedule, transportation, and any changes from last year. Give them space to share questions or worries without immediately trying to solve them.
4 Practice the back-to-school routine
A few practice runs can help make the first day feel less overwhelming. Try a morning routine, getting dressed, packing a backpack, having breakfast, and even walking or driving the route to school. The goal isn't perfection, it's creating familiarity and predictability.
5 Use a visual schedule
Visual schedules can help children know what to expect and what comes next. Consider using pictures, words, symbols, or a simple checklist for the morning and after-school routines (e.g., getting dressed, packing a backpack). Having the steps visible can reduce uncertainty, ease anxiety and support independence.
6 Incorporate a transitional item
For some children, bringing a small familiar item from home can provide comfort and a sense of security during the transition back to school. This might be a small fidget toy, keychain, family photo, or another meaningful item that can fit within the school's guidelines.
7 Make space for decompression
The school day can be physically, socially, and emotionally exhausting. Build in some quiet time after school before jumping into homework, activities, or questions about the day. Your child may need unstructured time for snack, movement, quiet play, for downtime before reconnecting.
And what about attendance?
For families in Ontario, school attendance is a legal requirement under The Education Act for children and youth of school age, unless they are legally excused. Ontario's current requirements generally apply from age 6 until age 18 or graduation. For the 2026–2027 school year, there is another important change to be aware of. Attendance and participation will be included in final grades for high school students.
For students who already experience school-related anxiety, this can feel like another layer of pressure.
Back-to-school stress isn't limited to kids
Parents and caregivers are navigating a transition too. For many, the end of summer can bring a very real increase in mental and emotional load as they balance work and family responsibilities, manage schedules, navigate costs, support their child's needs, and wonder how everyone will adjust to a new routine.
Back-to-school preparation isn't just about buying supplies. There is often an invisible layer of planning happening behind the scenes:
Who needs to be where and when?
What time does everyone need to wake up?
Who is responsible for drop-off and pick-up?
What are we doing for lunches?
Parents can find themselves carrying dozens of small details in their heads at once and it’s not always the big task that creates overwhelm. If you're a parent or caregiver feeling overwhelmed, it may be worth pausing to ask yourself:
What am I carrying right now?
What actually needs to be done today?
What can wait?
Where could I ask for help?
Giving yourself permission to slow down, simplify, or ask for support can be just as important as getting everything organized. You don’t have to have every detail figured out before the school year begins. Sometimes, taking things one step at a time is enough.
As we head into another school year, let's remember that a successful transition doesn't mean there are no difficult feelings. It means our children know they don't have to navigate those feelings alone. This September, let's focus not only on getting kids back to school but on helping them feel safe, supported and ready to learn.
If you are looking for support navigating the back-to-school transition, we are here to help.
At Holly Blue Psychotherapy Group, we take a collaborative approach to online therapy for individuals, relationships and families. Click the link below to book a free 15-minute consultation.
