Easing Back Into Routine: Supporting Mental Health as School Starts

Every year, as summer winds down and we prepare for back-to-school season, I see a mix of excitement and anxiety in the families I work with, and in my own life. New schedules, earlier mornings, after-school activities, and homework can be a lot for kids and parents.

It’s completely normal to feel a little off-balance during this transition. Big changes, even good ones, require extra emotional and mental energy. That’s why it’s so important to approach this time with both structure and compassion.

Why Routines Matter for Mental Health

Our brains and bodies love predictability. Routines help regulate our nervous systems by giving us a sense of safety and stability. For kids, knowing what comes next can reduce anxiety, improve focus, and make it easier to manage expectations. If your summer schedule was more relaxed (and that’s okay!), it can take a couple of weeks for everyone to settle into a school-day rhythm. Be patient with yourself and your child during this adjustment period.

Signs Your Child May Be Struggling

While some jitters are expected, keep an eye out for signs that the back-to-school transition is overwhelming your child’s mental health:

● Changes in sleep patterns

● Increased irritability or meltdowns

● Frequent stomachaches or headaches without a medical cause

● Avoidance of school-related conversations or activities

If you notice these signs, it doesn’t mean something is “wrong”, it simply means they may need extra support, understanding, and possibly some tools to cope.

Practical Ways to Support the Transition

Here are some simple, nurturing steps to help ease the shift:

1. Start the Routine Early

If possible, begin waking up and going to bed on the school schedule a week or two before the first day. This helps bodies and minds adjust gradually.

2. Create Calm Mornings

Lay out clothes, pack lunches, and set backpacks by the door the night before. A smoother morning helps everyone feel less stressed.

3. Talk About Feelings

Make space for open-ended questions: “What are you most excited about?” or “Is there anything you’re worried about?” Listening without immediately trying to “fix” builds trust and emotional safety.

4. Build in Downtime

Kids (and adults) need unstructured time to decompress after busy school days. This could be reading, drawing, playing outside, or simply relaxing.

5. Celebrate Small Wins

Whether it’s getting out the door on time or trying something new in class, acknowledging progress builds confidence and resilience.

Remember: You’re Adjusting Too

Parents often feel pressure to “get it all right” during back-to-school season, but you’re adjusting right alongside your kids. Give yourself grace. The more regulated and grounded you are, the more your children will pick up on that energy.

At Renewed Mentality, I believe mental health support should be proactive, not reactive. If your child (or you!) needs extra help with this transition, tools like therapy, nervous system regulation techniques, and neurofeedback can make a big difference in building confidence, focus, and

emotional stability.

This season is an opportunity to create routines that work for your whole family, ones that don’t just get you through the day, but help you thrive.

Here’s to a school year filled with growth, connection, and plenty of grace.

— Alisha