Back-to-School Stress is Real - Here’s how to handle it (without losing your mind!)

Sep 2

Written by: Sarah Spicer, MC, Registered Provisional Psychologist

and proud mom of three brilliant, big-hearted kids who prove daily that perfection is overrated.

The glossy ads for back-to-school show smiling kids with new backpacks and happy parents sipping coffee. But in real life? It’s last-minute runs for forgotten school supplies, the hunt for lunchboxes that actually don’t leak, and the baffling realization that your kid has outgrown everything they own seemingly overnight.

For many parents — especially mothers — back-to-school season marks a return to routine, but it can also add a new layer of overwhelm. After a summer that (hopefully) offered a bit more flexibility, we’re suddenly managing early wake-ups, extracurricular schedules, school emails, permission slips, and forgotten water bottles, all while trying to stay on top of our own lives.

So, let’s name it: back-to-school season can be emotionally messy! And no amount of colour-coded calendars or cute snack hacks can completely fix that. But that doesn’t mean we’re powerless; it just means we need to shift the way we approach this season.

Let’s walk through a few strategies to help you manage the added stress without sacrificing your sanity.

1. Stop trying to do it all!

There’s an unspoken pressure during back-to-school season to somehow become superhuman. You’re expected to:

Plan nutritious meals
Coordinate drop-offs and pick-ups
Keep your kid’s anxiety in check
Make sure everyone has the right supplies
Manage your own work deadlines

...all while staying calm, patient, and perfectly organized.

Give yourself permission to lower the bar. Not because you’re failing, but because no one can do all the things well at the same time! Not the mom with the chore chart. Not the dad who packs the fun bento box lunches. Not even the family with the adorable matching first-day outfits!

Instead, try this:
Ask yourself at the beginning of each week, “What matters most right now?”
And let that guide your energy. Maybe it’s sleep. Maybe it’s supporting your anxious child. You can’t prioritize everything — but you can prioritize what matters most.

2. Recognize that transitions are hard (even the good ones!)

Back-to-school isn’t just a logistical transition; it’s an emotional one. Even if your child is excited about their new class or you’re thrilled to have more structure again, transitions are still stressful. Psychologists call this “transition stress” — the emotional strain that comes from shifting routines, environments, and expectations. And it doesn’t just affect kids.

You may notice yourself feeling:

Extra irritable
Mentally scattered
Emotionally flat or overly emotional
Like you're “on edge” for no clear reason

This is normal and, usually, temporary.

What helps:

Name the feeling: Say out loud (even just to yourself), “This is a stressful transition. I’m allowed to feel this way.”
Lower your expectations: During the first few weeks of school, let go of non-urgent tasks. This isn’t the time to take on new projects or reorganize your kitchen pantry.
Rest more, not less: You may want to power through — but your body needs recovery time. Sleep, even 15 minutes more, can work wonders.

3. Your kid’s stress isn’t a sign that you’re failing!

It’s easy to internalize our children’s big feelings. If they’re nervous, clingy, or melting down after school, we might start to wonder: Am I doing something wrong? Should I be doing more? Or less?

But here’s the truth: emotional dysregulation is completely normal during transitions. Just like adults, kids feel the stress of change. They just express it differently. That after-school meltdown? It’s often a sign that they feel safe enough with you to let those big feelings out.

Instead of rushing to fix the feeling, focus on simply holding space for it.

You might say:

“It makes sense you’re feeling overwhelmed — it’s been a big day.”
“I’m really glad you told me how you’re feeling. I’m here for you.”

You don’t need to solve their stress; you just need to co-regulate with them. That’s where the emotional magic happens. And over time, this is what helps them build the life skills they’ll carry with them into the world.

Looking for support?

If you’re feeling stretched thin, struggling with boundaries, or just need someone to talk to as the school year ramps up, Risewell’s therapists are here to help. Book a free consultation and let’s talk about what support might look like for you.

Book Now with Sarah