Mental Health Tips for Going Back to School

Going back to school can be an exciting time, but it can also bring stress, anxiety, and overwhelming emotions. Whether you're a student, teacher, or parent, adjusting to a new routine, academic pressures, and social dynamics can take a toll on mental health.  

Here are some practical mental health tips to help you (or your child) transition smoothly into the new school year.  

1. Start Adjusting Your Sleep Schedule Early  

A sudden shift in sleep patterns can leave you feeling groggy and irritable. A week or two before school starts:  

• Gradually adjust bedtime and wake-up time to match your school schedule.  

• Avoid screens an hour before bed to improve sleep quality.  

• Aim for 7-9 hours of sleep (or more for younger students).  

2. Set Realistic Goals for the School Year

Instead of pressuring yourself to be perfect, set small, achievable goals. Break big tasks (like assignments or exams) into manageable steps. Celebrate progress, not just results.  

3. Create a Balanced Routine

A structured routine reduces anxiety by providing predictability. Include in your planning:  

• Time for homework, breaks, and relaxation.  

• Physical activity (even a short walk helps reduce stress).  

• Healthy meals to fuel your brain and body.  

4. Stay Organized 

Clutter (physical and mental) can increase stress. Try:  

• Using planners or digital apps to track assignments.  

• Keeping a clean workspace to improve focus.  

• Setting reminders for deadlines and self-care breaks.  

5. Practice Mindfulness & Stress-Relief Techniques

When school stress hits, these techniques can help:  

• Deep breathing (try the 4-7-8 method: inhale for 4 sec, hold for 7, exhale for 8).  

• Meditation or journaling (even 5 minutes a day can help).  

• Progressive muscle relaxation (tensing and releasing muscles to relieve tension).  

6. Stay Connected with Supportive People

Social support is crucial for mental health.  

• Talk to friends, family, or a therapist if you're feeling overwhelmed.  

• Join clubs or activities to build positive connections.  

• Know that it's okay to ask for help—no one has to handle everything alone.  

7. Limit Social Media Comparison  

Seeing "perfect" back-to-school posts can make you feel inadequate. Remember:  

• Social media is a highlight reel, not reality.  

• Focus on your own progress, not others'.  

• Take breaks from screens if they’re affecting your mood.  

8. Be Kind to Yourself 

Transition periods are tough. If you have a bad day:  

• Remind yourself that it’s temporary.  

• Practice self-compassion—would you judge a friend as harshly?  

• Take breaks when needed; rest is not laziness.  

9. Know When to Seek Help

If stress becomes unmanageable, leads to burnout, or affects daily life, consider:  

• Talking to a school counselor or therapist.  

• Reaching out to mental health hotlines if needed.  

• Remembering that seeking help is a sign of strength, not weakness.  

Final Thoughts

Going back to school doesn’t have to mean sacrificing mental well-being. By preparing early, setting boundaries, and practicing self-care, you can make this school year a healthier and happier one.  

Written by: Mackenzie Kerber, MA, LPCC