5 Expert Tips to Ease Your Child’s Back-to-School Stress

As summer winds down and the school year approaches, many children experience heightened levels of back-to-school stress and anxiety. Transitioning from the freedom of summer to the structure of school can be challenging—not just for kids but for parents, too.

Dr. Nicole Beurkens, a science advisor on the PYM team, Child Psychologist, and Board Certified Nutrition Specialist, has seen firsthand how school transition stress can impact children’s mood, behavior, and academic performance.

In this article, Dr. Nicole shares five practical, research-backed tips for helping kids manage school anxiety and start the year feeling calm, confident, and focused.

1. Establish a Routine Early

"One of the most effective ways to reduce back-to-school stress is to re-establish a daily routine before school starts," says Dr. Nicole.

During the summer, schedules often become more relaxed, with later bedtimes and irregular meal times. Gradually shifting your child’s routine to match the school schedule can help ease the transition.

Predictability is calming for children. When they know what to expect, it reduces anxiety and helps them mentally prepare for the change. Start by:

• Setting a consistent bedtime and wake-up time

• Reintroducing regular meal times

• Scheduling quiet time for reading or homework

This structure helps children feel prepared, secure, and less overwhelmed as the school year begins.

2. Optimize nutrition for mental wellness and cognition

With all the BBQs and pool parties, a healthy diet can tend to take a backseat in the summer.

"What your child eats significantly impacts their mood, energy levels, and ability to cope with stress. As you prepare for the school year, try to get back into the rhythm of providing balanced, nutritious meals that support their mental and physical health," says Dr. Nicole. Below are some key nutrients to focus on.

Omega-3 Fatty Acids

Omega-3 fatty acids help reduce inflammation in the body and brain, which can lower stress levels and improve cognitive function. They also play a role in regulating mood and can enhance sleep quality.

A systemic meta-analysis of 19 clinical studies found significant improvement in anxiety symptoms among participants who took Omega-3 supplements, compared to placebo.

Good sources of Omega-3's are fatty fish, chia seeds, flaxseeds, and walnuts.

You can also supplement with our Mood Omegas, which contain 800mg of sustainably-sourced fatty acids.*

Magnesium

Magnesium is known for its calming effects on the nervous system. It helps regulate neurotransmitters that manage stress and anxiety, and it is also essential for good sleep.

A review in Nutrients highlighted that magnesium supplementation led to a 31% reduction in symptoms of anxiety among individuals with magnesium deficiency.

Good food sources of magnesium include leafy greens, nuts and seeds, legumes, whole grains, and dark chocolate.

Mood Magnesium was formulated with the three most proven types of magnesium to reduce stress and improve sleep.*

B Vitamins

B vitamins, particularly B6, B12, and folate, are crucial for brain health and energy production. They help reduce stress by supporting neurotransmitter function and can improve focus and mood.

A groundbreaking study in the Journal of Human Psychopharmacology found that B complex successfully reduced stress. Participants that supplemented with B complex for 90 days reported significantly lower work stress at the end of the experiment.

Foods high in B vitamins include lean meats, beef liver, fish, eggs, and leafy greens.

Mood B Complete is a methylated B complex that provides all the B vitamins and co-factors needed to reduce stress and anxiousness, and improve energy.*

L-Theanine & GABA

L-Theanine, an amino acid found primarily in tea leaves, has been shown to promote relaxation and can help improve focus and reduce stress without causing drowsiness.

GABA is an amino acid and neurotransmitter that helps calm the nervous system by inhibiting excessive neuronal activity, which can help reduce stress and anxiety levels.

When GABA and L-Theanine are combined, they create the dream team of calm focus!

Mood Chews are formulated with 130mg of GABA and 90mg of L-Theanine to help ease stress, enhance sleep, and boost focus.*

Probiotics

Studies have shown gut health is closely linked to mental health. Probiotics can support a healthy gut microbiome, which may improve mood and reduce anxiety.

Good food sources of probiotics include yogurt, kefir, sauerkraut, and kimchi.

If you're looking for an easy way to get your dose of gut healthy probiotics, Mood Biotics are formulated with 6 strains of pre and probiotics that specifically support mental wellness. 

3. Encourage Open Communication

Children may not always express their fears or anxieties openly. It’s crucial for parents to create a safe space where their children feel comfortable discussing their concerns about the upcoming school year.

Tips for fostering open dialogue:

• Daily check-ins: Ask open-ended questions like, “What’s something you’re looking forward to tomorrow?”

• Active listening: Show empathy and reflect back their feelings

• Problem-solving together: Collaborate on solutions for their concerns

By fostering open communication, you help your child feel understood and supported, which can significantly reduce their stress levels," adds Dr. Nicole.

4. Promote Relaxation Techniques

"Teaching your child relaxation techniques can give them tools to manage their stress independently," says Dr. Nicole. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can be simple yet effective ways for children to calm themselves.

Easy Techniques for Kids:

• Deep Breathing: Teach your child to take slow, deep breaths in through the nose and out through the mouth. This helps slow the heart rate and reduce anxiety.
• Progressive Muscle Relaxation: Guide your child through tensing and then relaxing different muscle groups to release physical tension.
• Guided Imagery: Encourage your child to close their eyes and visualize a peaceful place, helping them shift their focus away from stress.

"The key is practicing these techniques regularly, even when not stressed, which can make them more effective when anxiety does arise," adds Dr. Nicole.

5. Gradual Exposure to School-Related Activities

If your child is particularly anxious about school, gradually exposing them to school-related activities before the first day can be beneficial. This can include visiting the school, meeting the teacher, or practicing the route to school.

Benefits of Gradual Exposure:

• Familiarity: Reduces fear of the unknown by making the school environment more familiar.
• Confidence: Builds your child’s confidence by allowing them to experience and overcome small stressors related to school.

By taking small, manageable steps, your child will likely feel more confident and less overwhelmed when the first day of school arrives.

Summary

Incorporating these strategies into your back-to-school preparations can help alleviate your child’s stress and set them up for a successful and enjoyable school year. Remember, every child is different, so it’s essential to tailor these tips to your child’s unique needs and temperament. 

Focus on establishing a consistent wake and bed time, optimizing their nutrition for mental wellness and cognitive health, encourage open communication, regularly practice relaxation techniques with them, and gradually expose them to school-related activities.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose or treat any condition. These supplements are approved for children ages 14 and above. Please consult with your child's physician before adding any supplements to their routine.

Back-to-School Stress FAQs

How common is back-to-school anxiety in children?
It’s very common. Research suggests that up to 1 in 5 children experience elevated anxiety during the school transition period, especially in early grades or after long breaks.

How can I tell if my child’s back-to-school stress is normal or something more serious?
Mild nervousness is normal, but if your child has physical symptoms (stomachaches, headaches), trouble sleeping, persistent sadness, or refuses school for more than a week, it’s worth consulting a pediatrician or child psychologist.

Can nutrition really help reduce school stress?
Yes. Nutrients like omega-3s, magnesium, B vitamins, probiotics, and amino acids such as L-Theanine and GABA support brain health, regulate mood, and improve stress resilience.

What are the best coping strategies for school anxiety in kids?
A consistent routine, open communication, relaxation techniques, healthy nutrition, and gradual exposure to school-related activities are all highly effective.

Should I use supplements to help my child manage back-to-school stress?
Supplements can be helpful for children 14 and older, but always consult with your child’s healthcare provider first. Look for science-backed ingredients that support mood, focus, and stress regulation.