The back-to-school season often brings a mix of excitement, uncertainty, and stress. For students, parents, and caregivers alike, the shift from summer to school-year routines can feel overwhelming. While it is natural to experience a range of emotions, there are steps you can take to ease the transition and create a more balanced start to the year.

At AMHC, we encourage families to focus on three key areas: building healthy routines, talking openly about mental health, and creating a supportive environment for everyone involved.

Start with Simple Routines That Support Wellness

Establishing a steady routine before the first day of school can help reduce stress and anxiety. Children and teens tend to thrive when they know what to expect, and routines also help caregivers manage the many moving parts of family life.

• Sleep matters. Begin adjusting bedtimes and wake-up times gradually a couple of weeks before school starts. Adequate sleep supports emotional regulation, attention, and learning.
• Create a morning routine. Having a plan for breakfast, getting dressed, and gathering school supplies can make mornings feel less rushed and more predictable.
• Set up a homework and wind-down space. Designating a quiet area for schoolwork and another for relaxation encourages balance and focus throughout the school year.

Talk Openly About Feelings and Mental Health

Back-to-school transitions can bring up worries or sadness, especially after a summer filled with freedom and fun. Kids may feel nervous about academics, friendships, or new teachers. Parents and caregivers may also feel pressure to juggle work, childcare, and emotional support.

• Start the conversation early. Ask open-ended questions like "How are you feeling about going back to school?" or "What are you looking forward to?"
• Validate emotions. It is okay to feel nervous, excited, or even a little sad. Let children know their feelings are normal and that you are there to help them through them.
• Check in with yourself, too. Caregivers often put their stress on the back burner. Taking time to acknowledge your own emotions can help you better support others.

Build a Supportive, Connected Environment

A strong sense of connection can ease transitions and foster resilience in both children and adults. Even small moments of connection can have a lasting impact.

• Prioritize family time. Whether it is sharing a meal, reading together, or taking a short walk, these daily rituals help build trust and emotional security.
• Encourage independence while staying involved. Give children age-appropriate responsibilities, such as packing their lunch or choosing their clothes. It helps them feel capable while still knowing they can count on you for support.
• Create calm-down strategies. Work together to build a toolkit of stress relief techniques such as breathing exercises, quiet time, journaling, or talking with a trusted adult.

Know When to Ask for Help

There is no shame in asking for help. Some children may need extra support adjusting to the school year, and some families may face challenges that feel hard to manage on their own. AMHC is here to help. We offer a range of services, including:

• Individual and family therapy
• School-based support programs
• Youth and adolescent counseling
• Community-based resources and referrals

Whether you are supporting a child with anxiety, looking for parenting support, or want to explore ways to strengthen your family's emotional well-being, AMHC is committed to walking alongside you.

Moving Forward Together

Preparing for the school year is about more than backpacks and supplies. It is about helping children feel safe, supported, and confident, while also caring for the mental and emotional well-being of the entire family. By taking time to plan, build healthy habits, and connect with support systems, you can set the tone for a successful year filled with growth and resilience.

For more information about AMHC services or to speak with a provider, call 1-800-244-6431 or click the link below.

Let's begin this school year not only prepared but also grounded in wellness, hope, and connection.