As back-to-school season approaches, many people—students, parents, and even teachers—can experience a surge of anxiety. Whether it’s the pressure of new academic challenges, social transitions, or simply the shift in routine, this time of year can be overwhelming. Here are some tips to help ease the stress of the new school year:

1. Acknowledge Your Feelings

One of the most important steps in dealing with anxiety is acknowledging it. Back-to-school season can bring up a lot of emotions, from excitement to fear. Recognize these feelings rather than dismissing them. Journaling, talking with a friend, or working with a therapist can help you process and validate your emotions.

2. Set Realistic Expectations

Whether you're a student adjusting to a new grade level, a parent managing schedules, or a teacher prepping for the year, try not to set the bar too high. Overloading yourself with goals and tasks can create unnecessary stress. Start small, prioritize what's most important, and remember that it's okay to adjust plans as needed.

3. Establish a Routine Early

Transitions can be smoother with structure. If you can, start adjusting your routine a week or two before school starts. Set regular sleep and wake times, plan out meals, and build in time for self-care. Creating consistency reduces uncertainty, helping to alleviate anxiety about the unknown.

4. Practice Relaxation Techniques

When anxiety creeps in, it’s helpful to have tools that can ground you. Breathing exercises, mindfulness, and guided meditation are all techniques that can help reduce anxiety. Even taking just five minutes in the morning or evening to focus on your breath can have a calming effect. Apps like Calm or Headspace can provide easy-to-use resources.

5. Communicate Openly

For parents and students alike, open communication can be a powerful way to reduce anxiety. Talk about the upcoming school year, and if you're feeling nervous or stressed, share those feelings. Parents can encourage children to express their thoughts and worries, offering reassurance and listening without judgment. Sometimes just knowing someone else understands can reduce anxiety significantly.

6. Focus on Self-Care

Self-care is essential for managing anxiety. As schedules fill up, it's easy to neglect personal well-being. Be intentional about carving out time for activities you enjoy, whether it’s reading, exercising, or spending time with loved ones. Even small moments of relaxation and joy can have a significant impact on your mental health.

7. Get Professional Support if Needed

Sometimes, despite our best efforts, anxiety can feel overwhelming. If you or a loved one is struggling to manage anxiety during the back-to-school season, seeking support from a therapist may be beneficial. Professional guidance can provide you with additional tools to cope and navigate the season with greater ease.

8. Celebrate Small Wins

Finally, as you move through the school year, don’t forget to acknowledge the small victories. Whether it’s getting through the first day, mastering a new routine, or even overcoming an anxious moment, celebrating progress is key. These wins can boost confidence and keep anxiety in check.