Back-to-School Anxiety (and Seasonal Depression) for Kids and Parents

Written by: Erin Choice, LPC

“You have brains in your head. You have feet in your shoes. You can steer

yourself any direction you choose.” - Dr. Seuss

The smell of freshly sharpened pencils, new backpacks, and maybe… a little bit of dread? Yep, it’s that time of year again—back-to-school season. While it can be exciting, it can also trigger anxiety and even early signs of seasonal depression (yes, for parents and kids). But don’t worry, we’re here to make this transition as smooth (and even a little more fun) as possible.

Why Back-to-School Can Feel Overwhelming

Big transitions stir up big emotions. Kids may worry about making friends, adjusting to new teachers, or managing the academic load. Parents often feel the pressure of busy schedules, extracurricular chaos, and wanting to support their kids emotionally while managing their own stress. On top of that, as the days get shorter and fall sets in, many families notice dips in energy and mood—sometimes linked to seasonal affective disorder (SAD) or the “fall blues.”

Signs of Back-to-School Anxiety (in Kids and Parents)

 Stomachaches, headaches, or trouble sleeping.

 Irritability or emotional outbursts (more than usual)

 Withdrawal from friends, family, or activities

 Constant “what if” questions or worries about school.

 Parents: guilt, exhaustion, or feeling overly anxious about your child’s transition

How to Support Kids (and Yourself!)

1. Create a predictable routine.

Kids (and adults) thrive with structure. Establish consistent bedtimes, morning routines, and homework hours. This creates a sense of safety when everything else feels new.

2. Talk openly about feelings.

Normalize worry! Say things like, “It is okay to feel nervous about a new school year. I sometimes feel that way, too.” Open-ended questions work wonders: “What’s the part you’re most worried about?”

3. Plan small joys.

Schedule fun activities—like a movie night, ice cream stop, Taco Tuesday, or weekend outing—to give everyone something positive to look forward to during the transition.

4. Be mindful of your own energy.

Kids notice how we feel. Practice self-care, ask for help if you need it, and know that it is okay if you do not have it all together (spoiler: no one does).

5. Brighten your environment.

Small tweaks can help balance mood dips from seasonal changes. If the shorter days are zapping energy, open the blinds, go for walks in the sun, or try a light therapy lamp.

- Light therapy lamps simulate daylight to help regulate a body’s circadian rhythm and improve serotonin and melatonin levels, which affect mood, sleep, and focus. A “session” is ideally done in the morning, within the first hour of waking for 20-45 minutes.

- Popular Light Therapy Lamps: Verilux HappyLight Luxe, Carex Day-Light Classic Plus (larger, recommended for SAD), Circadian Optics Lumos 2.0, Northern Light Technologies Boxelite, or Aura Day Light Therapy Lamp.

- Who should use caution? – Those with bipolar disorder, a history of eye conditions (or take medications that increase light sensitivity), and are unsure if symptoms are related to SAD or another condition.

When to Seek Extra Support

If anxiety or sadness is growing instead of fading after the first few weeks of school, it may be helpful to check in with a mental health professional. Therapy can give kids and parents practical coping skills and a safe place to talk through fears and challenges.

Final Thought: You’re Doing Better Than You Think

Back-to-school season can feel like a whirlwind, but it’s also an opportunity for new beginnings. Show yourself and your kids' patience and kindness. Celebrate small wins (like surviving the first chaotic Monday morning) and remember: it’s okay to ask for help.

Here’s to a school year filled with growth, resilience, and maybe a few extra ice cream runs just because.

Pro Tip: Want more support?

Bookmark this post or share it with another parent who could use the reminder that they’re not alone.