Bridge to Wellness
Navigating the back-to-school transition: Managing emotions and setting yourself up for success
by Kristen Chandler and Lauren Heidrich
As summer winds down, the transition back into the busy routines of school can stir up a mix of emotions for students and parents. For some, there’s excitement about reuniting with friends and getting involved in activities again. For others, there may be some anxiety or nervousness about the unknown. These feelings are completely normal, but with a little preparation and some helpful strategies, students and families can make the shift smoother and start the year feeling more balanced and confident.
Managing emotions: It’s okay to feel anxious
Taking care of mental health during this transition is just as important as buying school supplies or picking out a first-day outfit. Learning how to manage emotions is a valuable skill for students and parents alike. One simple but powerful tool is movement. Engaging in just 30 minutes of physical activity each day can reduce stress and significantly boost your mood, supporting both physical and mental health.
Open communication is also key. Students should be encouraged to share their feelings with family members, friends, or trusted adults. Talking through worries and identifying stressors can help lighten the emotional load, prevent stress from building up, and teach kids how to self-advocate. For parents, it can be helpful to find natural, low-pressure moments to check in with kids, like during car rides, walks, or meals. These conversations can be a great way to understand how your child is feeling without making it appear like a formal sit-down. Sometimes just naming a feeling makes it easier to handle.
Establishing or re-establishing routines is also helpful. Sleep schedules, mealtimes, and technology habits often shift over the summer. Getting back into regular rhythms can make mornings smoother and help students feel more prepared. This includes ensuring kids are getting enough sleep for their age (8-10 hours on average), turning off devices at least 30 minutes before bed, and setting aside time for both work and relaxation. Having a visual aid, such as a physical calendar, can help kids take responsibility for some of these tasks.
Setting yourself up for success
A little preparation beforehand can reduce some of the load later. Gathering school supplies, reviewing class schedules, figuring out transportation, and attending open houses can help ease some of the back-to-school anxiety. It’s also helpful to encourage students to set realistic academic and/or personal goals for the year. The idea is to build motivation without adding unnecessary pressure. Encourage your child to be a part of the preparation process to increase follow through.
Maintaining balance is crucial. It’s easy to get caught up in academics and after-school activities, but making time for friends, hobbies, rest, and fun is just as important for success. Students should also remember they have a network of support within their schools—counselors, social workers, teachers, coaches, and other trusted adults are there to help if challenges arise.
The start of a school year is an opportunity for growth, connection, and fresh beginnings. It’s okay if it takes time to adjust. What matters most is taking small steps each day to support your well-being and set yourself up for success, including adjusting to the plans you put in place.
This column is sponsored by the Stockbridge Area Wellness Coalition (SAWC). Kristen Chandler, LMSW and Lauren Heidrich, MA, LPC are both project success counselors for Chelsea Hospital in the Chelsea and Manchester School Districts respectively.
