The back-to-school season always seems to sneak up on us. One moment, the kids are running barefoot in the yard with no set bedtime, and the next, we’re rushing to buy school supplies, adjust to new routines, and juggle busier schedules.
For many families, this time of year is exciting—new teachers, new friends, new opportunities. But it can also be stressful. Parents often feel pulled in ten different directions at once, trying to keep up with lunches, homework, after-school activities, and their work responsibilities. Kids can feel the pressure too, especially if they’re starting at a new school or just nervous about what’s ahead.
The truth is, transitions are tough on everyone. And while we often focus on making sure our kids are prepared, we sometimes forget that parents need care and support too. Just like on a flight, you have to put your oxygen mask on first before helping others. The is true for life at home. You can’t pour from an empty cup.
Did you know Montana Psychiatry & Brain Health Center have providers that help children, adolescents, and Teens? Contact us to learn more.
Here are some tips to make the back-to-school transition a little smoother for your whole family—while protecting your mental health along the way.
Ease Into Routines Early
Children thrive on structure, but jumping straight from summer freedom into strict schedules can be jarring. A week or two before school starts, begin adjusting bedtime and morning routines so they mirror the school day. It helps kids feel more grounded, and it makes mornings far less stressful.
Parents benefit too. A smoother morning routine means fewer frantic moments before you’ve had your coffee.
Prioritize Your Own Self-Care
It’s easy to put yourself last when everyone else seems to need you. But your energy sets the tone for your household. Even small acts of self-care—like waking up ten minutes earlier to sip your coffee in peace, taking a walk after dinner, or practicing deep breathing while waiting in the carpool line—can make a big difference.
Think of it this way: when you take care of yourself, you’re teaching your kids that their mental health matters too.
Keep Open Conversations Flowing
Kids often have big feelings about school, even if they don’t always know how to express them. Create space for daily check-ins, whether it’s around the dinner table, in the car, or during bedtime routines. Ask open-ended questions like, “What was the best part of your day?” or “What’s one thing that felt hard today?”
Listen more than you speak. Sometimes, kids don’t need advice, they just need to feel heard and understood.
Try Not To Overschedule
It’s easy to want kids in every sport, club, and activity. But too much can backfire. Kids need time to rest. They need space to play, create, and just be. Families need that downtime together, too.
Balance is key. Protect downtime at home so your family can relax, recharge, and spend time together without rushing from one commitment to the next.
Watch for Stress Signals
Transitions can bring on anxiety in both children and adults. For kids, this might show up as stomachaches, irritability, trouble sleeping, or resistance to school. For parents, it may feel like constant exhaustion, irritability, or overwhelm.
Pay attention to these signs and treat them as signals that extra support may be needed—whether that’s slowing down, talking with a trusted friend, or seeking professional help.
Model Healthy Coping Skills
Kids learn by watching you. If you show them that stress is something you can manage rather than fear, they’ll start to build resilience. Share your strategies out loud: “I had a tough day, so I’m going to take a few minutes to breathe and calm down.”
This teaches your children that it’s okay to feel stress, but also that there are healthy ways to move through it.
Lean Into Your Support System
Parenting during transitions can feel overwhelming, but you don’t have to do it all by yourself. Lean on your support system—whether it’s your partner, family, friends, or a trusted community. Reach out when you need help, even if it’s something small like carpooling or trading off after-school pick-ups.
If stress feels too heavy to handle on your own, don’t hesitate to reach out to our team. Therapy can be a safe space not only for kids but for parents too.
Get Support This Season
The back-to-school season doesn’t have to be chaotic or stressful. By taking care of yourself, keeping communication open, and prioritizing your family’s mental health, you can build a foundation of resilience and connection that will carry you through the year ahead.
Remember, your presence and peace matter more to your kids than perfectly packed lunches or color-coded calendars. Take care of yourself, so you can continue to show up as the steady, loving guide your family needs.
