Back-to-School Survival Guide: Therapist + Parent Tips to Stay Grounded and Connected
In This Post:
Learn why back-to-school anxiety affects parents as much as kids—and how to regulate through it, not around it.
Get therapist-backed strategies from ACT and Dr. Becky to stay anchored when emotions run high (for you or your child).
Discover connection rituals and mindset shifts that actually help your family thrive—without chasing perfection.
The School Year Has Arrived—Now What?
There’s something about back-to-school season that can stir up a mix of hope and dread. New lunchboxes, fresh routines, packed calendars, and a thousand tiny decisions. Whether you’re sending your child off to kindergarten, middle school, or college, the transition often brings its own blend of stress, anticipation, and emotional whiplash.
You’re not alone if you're already feeling stretched thin, wondering how to keep everyone fed, on time, and emotionally regulated. As both a therapist and a parent, I want to offer some grounded, research-backed ways to survive—or even thrive—as this new season begins.
1. Regulation Over Perfection
You don’t need to be a perfect parent. You just need to be a sturdy one.
When the mornings feel chaotic or your child melts down over mismatched socks, try this mantra from Dr. Becky Kennedy:
“My job isn’t to control the moment. My job is to anchor it.”
Instead of fixing or minimizing your child’s distress, aim to regulate your own body first. A deep breath. A pause. A quick check-in: What does this moment need from me—calm, containment, or connection?
Often, your regulated presence is what helps your child find their own.
2. Allow Big Feelings Without “Fixing” Them
Back-to-school anxiety is normal—for kids and parents. Rather than jumping into problem-solving mode, validate what’s real.
Try saying:
“It makes sense that you’re nervous. A lot is new right now.”
“There’s no wrong way to feel. You’re allowed to miss summer and be excited.”
ACT Therapy encourages acceptance over avoidance. When we allow feelings to exist without making them “wrong,” they often pass more smoothly.
3. Don’t Forget Yourself in the Chaos
Parents often say, “I’ll take care of myself once things calm down.” But the beginning of the school year rarely offers calm.
ACT teaches us to tune into our values—what really matters—and then make space for small actions that reflect those values daily.
Ask yourself:
What kind of parent do I want to be today?
What do I need in order to show up that way—even a little bit?
That might mean stepping outside for a 3-minute breather or saying no to another PTA commitment so you can get to bed earlier.
4. Create “Anchor Moments”
With so many moving pieces, it helps to create small, dependable rituals that build connection and regulation.
Examples:
A 2-minute “morning song” in the car
A thumb war during lunch packing
A bedtime “weather report” (What was sunny? What felt stormy?)
These grounding practices build trust and stability—even if everything else feels hectic.
5. Let Go of the Fantasy Fall
You’re not failing because your kid cried at drop-off, or because dinner was frozen waffles again. You’re human. And so are they.
Give yourself permission to live the real version of this season, not the Pinterest-perfect one.
Final Words
Back-to-school season is a lot. But it’s not about getting it all right—it’s about showing up as your real self, and helping your child do the same. The goal isn’t constant calm or perfect structure. It’s connection, resilience, and self-trust—for them, and for you.
Looking for more grounded support this season?
Our therapists at Empowering Change help parents, kids, and families move through stressful transitions with compassion and clarity. If this season is stirring up anxiety, burnout, or old wounds, we’re here to help you find steady ground.
