By Anne Blunk, MSW, LISW-S
Licensed Clinical Social Worker, Psychiatric Center of Northwest Ohio

Heading back to school means new routines, new classes, and, for some children and teens, new anxieties. Stomachaches may start before school begins, with no fever or clear cause—just a worried feeling that keeps showing up. Irritability, difficulty sleeping, frequent “what ifs,” and an overall sense of dread may also appear.

Parents often hear the usual advice: return to consistent routines, practice earlier bedtimes and wake-ups, prepare backpacks and lunches the night before, and establish screen or device boundaries. While these strategies can help, it is also important to understand what may be happening beneath the anxiety.

The amygdala serves as the brain’s “alarm system,” evaluating unfamiliar situations and determining whether they feel safe. After a summer of looser schedules, unstructured time, and fewer demands, returning to school can represent a significant shift. Students are once again expected to follow schedules, perform academically, navigate social situations, and manage these demands for much of the day. A developing nervous system may initially interpret that change as a potential threat.

Stomachaches, clinginess, irritability, shutdowns, or even a sudden meltdown over a missing shoe may be signs of a stress response rather than simply defiance or drama. Recognizing the physiological component of anxiety can change how parents respond.

One helpful approach is co-regulation, the process by which a child’s nervous system takes cues from a calm, steady adult. Tone of voice, facial expression, body language, and even the pace of a parent’s breathing can help a child’s stress response begin to settle. By remaining steady when a child is overwhelmed, parents also help children develop skills they can eventually use independently.

Parents can also add a brief calming exercise before the morning rush begins. One technique is the “Body Shake.” Stand with feet hip-width apart, relax the shoulders, and take a slow breath. Gently shake the hands and arms, allowing the movement to spread through the shoulders and body. This simple exercise can help release tension, increase body awareness, and signal safety to the nervous system.

Another option is somatic sighing, which can be practiced almost anywhere, including in the car. Sit upright with the shoulders relaxed. Breathe in deeply through the nose, then release the breath through the mouth with a soft, audible sigh. As you exhale, notice whether tension begins to soften. One to five sighs may be enough to feel a shift.

The goal is not to eliminate all back-to-school nerves. Instead, it is to help children and teens begin the day from a more regulated baseline so they are better prepared to manage stress. When anxiety begins interfering with sleep, school attendance, mood, family routines, or daily functioning, therapy can help children and teens understand their stress responses, develop coping skills, and feel more supported during transitions.