As summer winds down and students prepare to return to school, many families experience a mix of excitement, anxiety, and uncertainty. The back-to-school season is a time of transition—for students, parents, and even educators. As a team of Psychiatric Mental Health Nurse Practitioners (PMHNPs) at Triumph Behavioral Health in Baltimore County, we see firsthand how these transitions can impact mental wellness. The good news? There are proactive steps you can take to ease this adjustment and promote emotional resilience for the months ahead.
Whether your child is entering kindergarten, navigating middle school, or preparing for college, these mental health tips can help ensure a smoother, more mindful return to the classroom.
#1: Acknowledge the Anxiety
Change, even when positive, can bring up anxiety. It’s natural for students to feel nervous about a new grade, different teachers, social pressures, or academic expectations. One of the most powerful things parents and caregivers can do is validate these feelings rather than minimize them. For example, try saying:
"I know you're feeling nervous about the first day. That makes sense. New things can feel scary. Want to talk about what’s worrying you?"
Creating a safe space for kids to express emotions builds trust and teaches them to process rather than suppress difficult feelings.
#2: Re-Establish Routines Early
During the summer, sleep schedules, meal times, and daily structures often shift. About two weeks before school starts, begin reintroducing consistent bedtimes, wake-up routines, and screen limits. Lack of sleep or chaotic mornings can exacerbate anxiety, depression, and attention issues—especially for children and teens already managing mental health diagnoses like ADHD or mood disorders.
Triumph Tip: Start gradually. Move bedtime back by 15–30 minutes each night until you're at the school-year target. Consistency is more important than perfection.
#3: Prioritize Nutrition and Hydration
Mental health isn’t just in the mind – it’s also deeply connected to the body. Skipping meals, eating a high-sugar breakfast, or being dehydrated can impact focus, mood, and behavior.
Encourage balanced meals that include protein, fiber, and healthy fats. Provide a water bottle they can carry throughout the day. If your child is taking medication (especially stimulants for ADHD), talk to their provider about ways to maintain appetite and hydration.
#4: Create a Calm, Supportive Environment at Home
The home should feel like a safe landing zone, especially during emotionally charged times like the start of a new school year. Limit unnecessary stressors, like loud TV, sibling conflicts, or rushed mornings. Create designated areas for homework, relaxation, and conversation.
For older students, include them in decisions about how to set up their space. Autonomy can be incredibly empowering for teens and can reduce feelings of overwhelm.
#5: Monitor for Warning Signs
While it’s normal for children and teens to have occasional bad days, persistent changes in behavior may be signs of deeper concerns. Pay attention to:
Sudden mood swings or irritability
Withdrawal from friends or activities
Changes in appetite or sleep
Frequent headaches or stomachaches
Drop in academic performance
Expressing hopelessness or excessive worry
If you notice any of these signs, don’t wait. Reach out to a mental health provider or your child’s primary care doctor. Early intervention can make a significant difference.
#6: Model Healthy Coping Skills
Children often look to adults to determine how to respond to stress. By modeling healthy behaviors (such as deep breathing, journaling, taking breaks, or seeking help when needed) you teach valuable life skills.
Talk openly about your own feelings (in age-appropriate ways) and how you manage them. Saying something like, "I had a stressful day at work, so I’m going for a walk to clear my head," shows your child that emotional regulation is both normal and achievable.
#7: Encourage Social Connections
School is more than academics. It is also a social environment. Help your child reconnect with peers before school starts. That might mean scheduling a playdate, visiting a school playground, or attending a back-to-school night.
For teens, this could look like reaching out to teammates, clubs, or group chats. Social connection is a key protective factor in mental health, and positive peer relationships help buffer school-related stress.
#8: Manage Your Own Stress
Parenting through transitions can be exhausting. It’s important to recognize and address your own stress, as it can unintentionally be passed onto your children. Practice self-care, lean on your support system, and don’t hesitate to seek professional support if needed.
At Triumph Behavioral Health, we work with entire families to improve communication, decrease conflict, and build emotional resilience. We know that kids thrive when their caregivers are supported too.
#9: Stay in Communication with School Staff
Teachers, counselors, and school psychologists are critical allies in your child’s wellness journey. If your child has an IEP or 504 plan, make sure it’s up to date and that all staff are aware of any modifications or accommodations.
For children with mental health concerns, open communication with the school team can ensure they get the support they need before issues escalate. Don’t be afraid to advocate.
#10: Know When to Get Professional Help
If your child’s emotional struggles persist beyond the first few weeks of school, or if symptoms significantly impact their functioning, it may be time to consult a mental health provider. Conditions like anxiety, depression, ADHD, and mood disorders often emerge or intensify during school-age years.
At Triumph Behavioral Health, we specialize in evidence-based treatment for children, adolescents, and adults. Our team of compassionate PMHNPs offers tailored support to meet your family's unique needs.
Support Back-to-School Transitions With Triumph Behavioral Health
The back-to-school season brings a whirlwind of emotions—but with preparation, communication, and compassion, it can also be a time of growth and confidence. You don’t have to navigate it alone.
At Triumph Behavioral Health, we are a team of specialists who support clients in the Baltimore County area and beyond. If you are looking for a therapist in Towson or mental health care in Arbutus, we are here to help. We have two offices, one in Linthicum Heights and one in Catonsville, and we can also see clients digitally. Our guiding principle is providing a listening ear and empathetic, rewarding services for our clients. You can trust that at Triumph, we care.
Get in touch with us today to schedule your same week therapy appointment.