The children and teenagers in your life are likely feeling the full load of being a month into the new school year. Returning to school is more than simply getting to school on time or completing one’s assignments. Today’s young people are facing increased academic pressure, heightened social anxiety, and less free time due to over-scheduling with extracurricular activities (Cedars-Sinai, 2024). All this increased stress and burnout is leading to mental health symptoms in young people. A CDC study found that “1 in 6 students had enough behavioral or emotional symptoms and impairment to be diagnosed with a childhood mental disorder” (Today, 2023). Alarmingly, a separate 2023 CDC study found that “75% of teen girls living in the United States felt persistently sad or hopeless in 2021 (Today, 2023). With such sobering statistics, we can all do our part to support the wellbeing of the young people in our lives by helping them manage back-to-school stress.
Managing Time and Maintaining Balance
Many young people feel overwhelmed trying to divide their schedules between academics, extracurricular activities, and personal time (Nandagopal, 2023). Parents can help reduce this kind of stress by aiding students in creating a balanced schedule. A significant aspect of attaining balance is avoiding the trend of over-scheduling with extra-curricular activities, and instead finding “the right amount of organized activity and free time to help promote social and emotional growth and development” (Cedars-Sinai, 2024). It is also important for parents to remember that our children look to us as role models, so we should set a good example by practicing self-care and maintaining our own healthy balance (Cedars-Sinai, 2024).
Establish Physically and Emotionally Healthy Routines
There is a clear link between physical activity and improved emotional wellbeing, with studies showing that “‘even small bursts of physical activity can make a difference in a child’s mood and focus…fitness is medicine when it comes to attention span, learning, and physically feeling well” (Beach & Rock, 2025). Students can also be encouraged to practice stress relieving activities such as stretching, deep breathing or mindfulness exercises to help them reset and refocus throughout the day (Nandagopal, 2023). Sleep quality and amount has a significant influence on youth mental health. A 2022 study published in The Lancet found that children who did not get enough sleep experience more mental health and behavior challenges than their peers who obtained a sufficient amount of sleep (Today, 2023). If you need even more incentive to practice healthy routines, research shows that the mere act of following consistent daily routines can help youth “feel more in control and reduce anxiety” (Nandagopal, 2023).
Listen to Your Child and Communicate Openly
When a child or teenager feels comfortable speaking to you openly about what is bothering them, they will experience some relief just from being listened to and you are given the opportunity to express your support. With teenagers, “parents shouldn’t try to fix their kids…be there for them, listen to them and let their feelings flow” instead (Beach & Rock, 2025). It is crucial that the focus be on listening without judgement, and offering reassurance when needed (Nandagopal, 2023). If children are struggling with making or keeping friends, it may be helpful to arrange play dates with familiar peers or join clubs or activities they are interested in to build new friendships and confidence (Nandagopal, 2023). We can also remind adolescents and teenagers who may be feeling the pressure to excel academically that mistakes are a natural part of the learning process and there is thus no need to be afraid to fail (Nandagopal, 2023).
Spend Quality Time Together
One-on-one time with caregivers fosters positive relationships and creates opportunities for talking about mental and emotional wellbeing (Today, 2023). Valuable conversations can be had during the commute to school, or even over a meal or snack. In fact, research shows that regular family meals are linked to lower rates of depression and anxiety (Today, 2023).
Talk About Bullying
Though many kids do not talk about bullying unless directly asked, the CDC reports that 1 in 5 high school students say they have been bullied at school and more than 1 in 6 say they are bullied electronically (Today, 2023). With this in mind, it is up to parents to proactively address bullying in all its forms with their children, as well as discussing what to do when witnessing bullying and being an ally for fellow students that are struggling (Today, 2023).
Never Worry Alone
Dr. Howard Y. Liu, an adult, child and adolescent psychiatrist and chair of the American Psychiatric Association’s Council on Communications, has a model he uses with his own family: “never worry alone” (Today, 2023). Dr. Liu recommends this as a mantra for the entire family - not all young people are going to go to their parents, but they are still very likely to be experiencing worry (Today, 2023). Parents should ensure their child knows they do not need to worry alone and that you are there for them (Today, 2023).
Keep an eye out for Signs of Stress and Burnout
According to Sabrina Renteria, MD, a child and adolescent psychiatrist in the Cedars-Sinai Department of Psychiatry and Behavioral Neurosciences, “burnout and stress in children and teens can manifest in various ways” (Cedars-Sinair, 2024). Here are some signs of stress and burnout Cedars-Sinai recommends caregivers look out for:
Behaviors to Look For:
Trouble sleeping
Snappiness or irritability
Lack of energy or interest in things that used to enjoy
A drop in grades
Tearfulness
Withdrawing from friends and family
In young children, tantrums in the mornings when separating from caregivers and refusing to go to school
Physical Symptoms:
Headaches
Gastrointestinal issues (stomach aches, diarrhea, nausea/vomiting)
Unintended weight loss
Generalized pain
Trouble falling or staying asleep
References
Beach, Elizabeth & Rock, Kathleen. (2025, August 13). School Year Stress: Acing the Back-to-School Season. Retrieved from https://www.urmc.rochester.edu/news/publications/health-matters/school-year-stress-tips-for-parents
Cedars-Sinai. (2024, August 26). Weathering Back-to-School Stress and Burnout. Retrieved from https://www.cedars-sinai.org/newsroom/surviving-back-to-school-stress-and-burnout/
Nandagopal, Jayasree. (2023, August 22). Back-to-School Stress: How to Cope with it? Retrieved from https://www.healthsolutionswest.org/uncategorized/back-to-school-stress-back-to-school-anxiety/
Today. (2023, August 8). I’m a child psychiatrist: Here are 5 things I do for my kids’ back-to-school mental health. Retrieved from https://www.today.com/parents/teens/back-to-school-mental-help-tips-rcna98627