A Calmer Start: Reducing Anxiety and Setting Positive Intentions for the New School Year

As the summer winds down, the anticipation of a new school year brings a mix of emotions—excitement, hope, and often, anxiety. Whether you're a student facing a new grade, a parent juggling schedules and emotions, or an educator preparing your classroom and mindset, the transition back to school can feel overwhelming.

At its core, this season of change is about opportunity. It’s a chance to start fresh, reset routines, and approach growth with intention. With some grounding strategies, we can reduce anxiety and move into the school year feeling more prepared, connected, and hopeful.

1. Name the Nerves

Anxiety often grows in silence. For students, especially, back-to-school worries may range from academic pressure to social uncertainty. Parents and educators may feel the weight of expectations or the challenge of supporting others while managing their own emotions.

Try this: Take time to acknowledge and name specific worries. Journaling or having an open family conversation can make a big difference. Use prompts like:

• “What’s something I’m nervous about?”

• “What’s something I’m excited for?”This small act of naming our emotions can reduce their power and help us respond with more clarity.

2. Focus on What You Can Control

The school year comes with many unknowns, and that uncertainty can fuel anxiety. Focusing on what we can control—our preparation, mindset, and daily routines—can help create a greater sense of calm.

Simple ways to refocus:

• Build a consistent sleep and wake routine in the week before school starts.

• Prepare a “first day kit” with needed supplies, lunch plans, or even affirmations.

• Choose one positive intention to focus on each week, such as “I will ask for help when I need it” or “I will try to be kind to myself when I feel nervous.”

3. Ground the Body, Calm the Mind

Our nervous system plays a big role in how we handle stress. Mind-body strategies help ground us and regulate emotions before they become overwhelming.

Try these techniques together or alone:

• Deep belly breathing (in through the nose for 4, hold for 4, out through the mouth for 6)

• 5-4-3-2-1 grounding exercise: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste

• Movement breaks: Stretching, walking, or dancing can help reset a stressed system—especially helpful for kids and teens

4. Cultivate Connection Over Perfection

Anxiety can grow in isolation. The beginning of the school year is a great time to build connection—whether through shared goals at home, check-ins between educators and families, or fostering safe spaces in classrooms.

Remind yourself and others:

• We don’t need to have it all figured out right away

• Mistakes are part of growth

• Empathy and curiosity go further than judgment

5. Set an Intention, Not Just a Goal

Goals often focus on outcomes: good grades, attendance, productivity. While these are valuable, intentions guide how we show up along the way.

Ask yourself or your child:

• “How do I want to feel this year?”

• “What kind of friend/classmate/teacher do I want to be?”

• “What helps me stay grounded when things feel hard?”

Returning to school is more than just a date on the calendar—it’s a whole-body, whole-family experience. It’s okay to feel nervous. It’s okay if the transition feels bumpy. With tools for regulation, space for reflection, and a commitment to positive intention, this new year can begin with more calm and clarity.

Whether you're stepping into a classroom or supporting someone who is, give yourself permission to take it one moment at a time—and celebrate the progress along the way.

If your family or school community could use additional support this season, our therapists are here to help. Reach out to schedule a consultation or learn more about our services for children, teens, adults, and educators.