Back-to-school season often brings excitement, but for many parents and students, it also stirs up anxiety. The racing thoughts, the tight chest, the restless nights, anxiety shows up in ways that can make even small tasks feel overwhelming. But here’s the truth: anxiety doesn’t have to control you. With the right tools, you can calm your mind, reset your body’s alarm system, and take back control — not just during back-to-school transitions, but in every stressful season of life.
But here’s what’s important to know: anxiety is not always the enemy. It’s your body’s built-in alarm system, designed to keep you safe. The problem is when that alarm goes off too often or in the wrong situations, like when you’re just trying to get the kids out the door or when you’re preparing for the first week of college.
The good news? Anxiety can be managed. With the right tools, you can quiet the alarm, find your balance, and step into this season with more calm.
Here are five practical ways to ease anxiety during the back-to-school transition.
1. Recognize Stress vs. Anxiety
Stress usually has a clear cause (deadlines, a big test, financial pressure). Once the challenge passes, stress often fades. Anxiety, however, lingers — even without a trigger.
Knowing the difference helps you respond better. Stress might need problem-solving; anxiety needs calming and grounding.
2. Create Predictability Where You Can
Uncertainty feeds anxiety. The more structure you build, the calmer your brain feels.
- Pack bags and prep lunches at night.
- Write out morning checklists for yourself and your kids.
- Stick to a consistent sleep and wake schedule.
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3. Use Breathing to Calm the Alarm
When your heart is racing and your chest feels tight, your nervous system is in overdrive. Breathing techniques signal safety to your body.
- Try the 4-7-8 method: inhale for 4, hold for 7, exhale for 8.
- Teach kids “box breathing” (inhale 4, hold 4, exhale 4, hold 4).
4. Reframe the Narrative
Anxiety often tells you, “You can’t handle this.” Instead, practice reframing:
- “It’s okay to feel nervous; it means I care.”
- “I don’t have to be perfect; I just have to begin.”
- For kids: remind them that nerves and excitement feel very similar in the body.
5. Ground Yourself in the Present
Anxiety pulls you into what ifs about the future. Grounding brings you back to the moment.
- Try the 5-4-3-2-1 technique (name 5 things you see, 4 things you hear, 3 you feel, 2 you smell, 1 you taste).
- Keep a small grounding object (stone, bracelet, affirmation card) with you.
Final Thoughts
Back-to-school anxiety is real, but it doesn’t have to control you. By learning how anxiety works — that it’s just your brain’s alarm misfiring — and using simple tools to reset, you can approach this season with more calm and confidence.
Coming soon: If you want to go deeper, my Anxiety Workbook is packed with exercises and insights to help you take back control of your mind and body. Because the real question isn’t: “How do I stop feeling anxious forever?”
It’s: “Am I controlling my brain, or is my brain controlling me?”
