Back to School:Navigating Mental Wellbeing for the New Year

The back-to-school season is a time of excitement, learning, and new beginnings, but it can also bring about significant stress and anxiety for students, parents, and educators alike. On top of the financial pressures of preparing for a new year, from purchasing materials for a classroom to sports fees, the switch into the academic season can be a lot to handle for many. As such, when the school year approaches, it’s essential to acknowledge the mental health challenges that can arise and to equip ourselves with strategies to manage them effectively. Whether you’re a student adjusting to new routines, a parent supporting your child, or a teacher preparing for the year ahead, understanding and prioritizing mental health is key to a successful transition. This article discusses some potential mental health challenges that may emerge during this period, along with the things we can do to protect our mental wellbeing for what’s to come! 

Understanding the Mental Health Challenges

As many students already know, the start of a new school year can be overwhelming or anxiety inducing for many different reasons, from new social groups to increased academic workload to an abrupt change in the pace of someone’s daily schedule. 

Foremost, students often feel the weight of academic expectations, whether it’s keeping up with new coursework, preparing for exams, or striving to meet personal or external standards, from college admissions to athletic growth. This pressure can lead to anxiety, stress, and even burnout, as discussed in a preview last article, if not managed properly1. This is not exclusive to students, however, as many parents and educators encounter more demanding schedules when the school year begins. This learning curve can be especially difficult for those in higher education where the stakes for course performance are often much higher. Educators in new positions, from a recently appointed department chair to a preschool teacher with a growing class size, may also enter the school year overwhelmed by new responsibilities. 

In addition to academic pressures, experiencing social anxiety can make back-to-school an especially painful period. For many students, the social aspect of school is a significant source of stress. The fear of fitting in, making new friends, or facing bullying can contribute to feelings of isolation and low self-esteem2. Those feelings of isolation and low-self esteem can burgeon into larger mental health issues from depression to social anxiety disorder2. Social anxiety can be particularly challenging during transitional periods, such as moving from elementary to middle school, or middle to high school. During these shifts, students may gain or lose friends and close peer groups, especially as the nature of social norms changes. 

Amplifying changes to social habits and friend groups, changes in daily routines can be taxing for students. The shift from the relaxed summer schedule to the structured school routine can be difficult, especially for those who struggle with time management or have difficulty adjusting to change3. Navigating a new school or a new classroom of faces can be challenging at first. This can lead to increased stress and difficulty maintaining focus and productivity. Both students and educators who are more focused on managing shifts to their daily routines may be less energized to focus on learning the core course content. Namely, the loss of sleep hours that students may encounter as they transition out of sleeping in over the summer can put them at

risk of initially accumulated sleep debt4. This prolonged sleep deprivation can be difficult to repair as the pace of classes picks up, potentially snowballing into larger mental health concerns. 

Within younger children, in particular, separation anxiety can be a significant concern with heading back to school. Not wanting to be apart from parents or close family can be a source of distress for many kids who may be going to school for the first time. This can manifest as clinginess, tantrums, unwillingness to go to school, or physical symptoms like headaches or stomach aches, making the school day challenging for both the child and caregivers3. 

At every level of education, from an undergraduate to a tenured professor, the unpredictability of the school year—especially in a post-pandemic world—can be a significant source of anxiety5. Questions about safety, the possibility of remote learning, or the need to catch up on missed material can weigh heavily on students and parents. It is important to recognize that, for many students in high school or university, school may be an additional responsibility compounding ongoing jobs or scholarship obligations. An unpredictable school year starting or feeling behind on coursework can be especially burdensome for those students who may not have the luxury of focusing exclusively on school. 

Strategies for Managing Back-to-School Mental Health

While the challenges of returning to school can be daunting, there are several strategies that can help students, parents, and educators manage their mental health during this transition. Each recommendation should be catered to your unique circumstances and needs, as not all of these strategies will be effective for everyone who tries them. 

1. Finding routine: Establishing a regular routine and relying on it in the weeks before the school year starts can help ease the transition6. This might include setting regular bedtimes, creating a morning routine, or scheduling time for homework and relaxation. Having a set of activities that you look forward to waking up to, whether that be a walk outside or a book, can be valuable if earlier starts to the day are often difficult for you.
2. Open communication: Encouraging open and honest conversations about feelings and concerns that students may have can be instrumental in allowing students to express obstacles they’ve been encountering. Parents should check in with their children regularly, offering genuine support and reassurance that goes deeper than academics7. Similarly, educators can create a classroom environment where students feel comfortable expressing their feelings and seeking help when needed. Open communication not only supports the mental health of students, but parents and teachers can also utilize opportunities for transparency to build community and peer support between other parents and teachers.
3. Setting realistic goals: It’s important to set achievable goals and manage expectations—both for students and parents. Understanding that it’s okay not to be perfect and that mistakes are part of the learning process can alleviate pressure and reduce stress. The idea of a growth mindset, focusing on areas of improvement and development rather than deficits or failures, can be helpful to discuss with students at the beginning of the new school year.
4. Encourage Social Connections: Fostering positive social connections is crucial for mental well-being. Encourage participation in school activities, clubs, or sports that interest you as a student or educator. For those with social anxiety, starting with smaller, more manageable interactions in one-on-one, or more intimate group settings can help build confidence
5. Self-Care for Educators and Parents: It’s important for educators and parents to take care of their own mental health as well. Modeling healthy coping mechanisms, setting boundaries, and seeking support when needed can make a significant difference in managing the stress of the back-to-school season6. Mindfulness exercises, such as deep breathing, meditation, or yoga, can help manage anxiety and promote relaxation. Teaching students these techniques can give them tools to cope with stress both in and out of the classroom. 
6. Seek Professional Support: If stress or anxiety begins to interfere with how you go through your daily life, seeking support from a mental health professional is important. School counselors, psychologists, or external therapists can provide guidance and coping strategies tailored to the individual’s needs10. Counselors should make their resources available and destigmatized early in the transition to a new school year. 

Conclusion: Prioritizing Mental Health for a Successful School Year

The back-to-school season is a time of change and challenge, but with the right tools and support, it can also be a time of growth and opportunity. By prioritizing mental health, establishing supportive routines, and fostering open communication, students, parents, and educators can navigate the start of the school year with resilience and confidence. Remember, taking care of mental health is not just about managing stress—it’s about creating a foundation for a successful and fulfilling school year.