Back to School: A Mental Health Guide
As Summer winds down, it brings the return of routines, homework, and the quiet pressure of “getting it all right.” For many teens and their parents, this transition is both exciting and overwhelming, as they navigate new teachers, schedules, classmates, and expectations. If you or your child feels the weight of it, you are not alone.
As a psychologist working with children, adolescents, and parents, I see common concerns this time of year: anxiety, disrupted sleep, emotional shutdowns, and the worry of not being enough productive or organized.
If you are a teen trying to get your head back in the game or a parent/caregiver wanting to offer real support without overstepping, this blog is for you. Let’s talk about what actually helps and hopefully ease some of that back-to-school and real-life anxiety.
1. Reset, Don’t React
Transitions are inherently stressful, even good ones. To ease anxiety, many fall into a reactive mode, such as rushing to buy school supplies, checking emails obsessively, and setting rigid routines out of fear, among other things. But instead of reacting, what if you focus on resetting?
Teens: Create your own version of a soft launch. Have realistic expectations and don't expect yourself to go from summer mode to peak productivity overnight. Ease back in with shorter to-do lists, attainable goals, and make time for restorative breaks.
Parents: Your child may not be ready to discuss their true feelings about school in depth, and that’s okay. Start by modeling emotional presence over performance. Focus on listening instead of fixing, and make it safe for them to speak their truth, reach out for help, and seek support.
Next, let’s turn to a critical foundation: sleep.
One of the fastest ways mental health gets destabilized is through disrupted sleep. And yet, sleep is often sacrificed when the demands of school ramp up.
Set mutual goals around sleep. For example, everyone in the house is off screens by 9:30 p.m., or no phone is allowed in the bedroom during the week.
Use the first few weeks to recalibrate circadian rhythms by anchoring to consistent wake times even on weekends.
Sleep supports emotional processing, cognitive function, and overall mood. Sleep-deprived teens may seem “unmotivated” or “moody,” but often they're simply dysregulated.
3. Let’s Talk About AI and Attention
Artificial Intelligence has changed the academic landscape, and not always for the better. For teens, AI can be both a crutch and a trap. Tools like ChatGPT can aid in brainstorming or editing, but relying on them too heavily can hinder the development of original thoughts and critical problem-solving.
And let’s be honest, most teens are not just using AI to edit essays; they are also consuming algorithmically generated content that overwhelms their brains and numbs emotional awareness. There are, of course, benefits to AI, but with anything, conscious awareness of what is being consumed and why is crucial to maintaining a healthy mindset.
Teens: Ask yourself, 'Is this tool helping me express my voice, or is it replacing it?' Am I using it to help with editing my work or studying, or am I relying on it entirely and therefore not learning or retaining anything?
Parents: Instead of banning AI outright, engage in conversations about how your teen is using it. Model healthy tech boundaries by auditing your own screen use, too.
4. Emotional Check-Ins Over Performance Reports
A simple and effective tool is the two-minute daily check-in. Not a report card. Not a behavior chart. Just two minutes to ask your child:
What felt hard today?
What is something you are proud of?
What do you need tonight?
It may seem simplistic, but consistency fosters psychological safety, and that safety, in turn, contributes to long-term emotional resilience.
Teens: Responding to these questions from your parents or loved ones might feel uncomfortable, but developing strong communication skills now will be valuable later, especially in your future relationships. You may even appreciate these moments in the future.
Parents: Remain open and nonjudgmental. Offer support when needed, and give space when it's not. A goal is to foster open communication and provide a safe, stable environment where your children feel comfortable expressing their emotions.
5. Build Systems, Not Shame
Many teens I work with may seem lazy and unmotivated; they are actually overwhelmed and unsure of where to begin. Helping your teen get organized should not feel like punishment. In fact, some of the most successful routines are co-created.
Try these three things:
Sunday night resets: 15 minutes to review responsibilities, plan the week, and set intentions.
Shared calendars: For teens with executive functioning struggles, visual organization can ease mental load.
Body-based regulation: Engage in walks, stretching, or nervous system resets before tackling challenging tasks.
Remember, back-to-school challenges go beyond schedules—they stir up deep emotions for teens and parents alike.
As the school year begins, choosing presence over perfection can foster resilience. Therapy can help—whether for short-term support or deeper growth. If you're looking for a space to reflect and recalibrate, my practice is here to support you.
If you or your teenager could use support during this transition, I invite you to reach out. Whether you have questions or want to discuss options for therapy, I am here to help you take the first step toward feeling more grounded and connected this school year.
Reach out if you are ready to begin this school year feeling more grounded, connected, and supported. I offer individual and family therapy for children, adolescents, and adults.
