Therapist-Approved Tips for a Smooth Transition
As the long days of summer wind down, many parents and caregivers find themselves juggling excitement and anxiety about the upcoming school year. Whether your child is starting kindergarten or entering high school, transitions can be tough—for both kids and adults.
The good news? A little preparation, backed by research and clinical experience, can go a long way. Below are evidence-based strategies to ease the transition and support your child’s emotional well-being this back-to-school season.
⏰ Ease Into Routines Early
Why it works:
Predictable routines provide a sense of safety and reduce anxiety. The American Academy of Pediatrics emphasizes that consistent sleep and daily rhythms improve behavior, focus, and emotional regulation.
Try this:
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Gradually shift wake-up and bedtime 1–2 weeks before school starts.
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Reintroduce the morning routine (e.g., getting dressed, eating breakfast, brushing teeth).
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Use visual schedules or checklists—especially helpful for younger kids.
Start the Conversation
Why it works:
Talking through transitions helps kids name and normalize their feelings. Research in child psychology shows that kids feel more secure when adults make space for emotional expression.
Try this:
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Ask open-ended questions:
“What are you most excited about?”
“Is there anything you’re feeling nervous about?” -
Offer reassurance: “It’s normal to feel a little unsure. Lots of kids feel that way.”
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Role-play scenarios like meeting a new teacher or finding their classroom.
Do a Dress Rehearsal
Why it works:
A core principle of Cognitive Behavioral Therapy is exposure: giving kids safe, supported chances to face potential stressors reduces anxiety over time.
Try this:
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Visit the school together. Walk through the halls, find the classroom, or meet the teacher if possible.
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Do a full “mock first day” — get up, get ready, pack lunch, and drive the route.
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Take photos of the school or classroom and review them together at home.
Rebuild Social Confidence
Why it works:
Friendships and peer connections are a major protective factor for kids’ mental health. But after a long break, many children (and teens) feel socially unsure.
Try this:
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Set up low-pressure playdates or attend school open houses.
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Coach your child through ways to introduce themselves or join group activities.
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Remind them that friendships take time—and everyone’s adjusting.
Regulate Your Stress First
Why it works:
Children are highly sensitive to the emotions of caregivers. When adults model calm and confidence, kids are more likely to follow suit.
Try this:
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Notice your own worries. Are you projecting any fears from your own school experiences?
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Use calming strategies (deep breathing, mindfulness, planning ahead).
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Speak with confidence, even if you’re feeling nervous inside.
Keep Expectations Age-Appropriate
Why it works:
It’s normal for kids to regress a little during transitions. Understanding what’s developmentally expected can help you respond with patience instead of panic.
Try this:
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Expect tiredness, moodiness, or some clinginess in the first few weeks.
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Prioritize rest, unstructured play, and emotional connection after school.
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If academic or behavioral concerns persist, connect with teachers or a therapist for support.
Support Mental Health from Day One
Why it works:
Mental health challenges often show up during transitions—and early intervention matters. The CDC reports that 1 in 5 children experiences a mental health disorder each year.
Try this:
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Look out for signs like school refusal, sleep changes, irritability, or physical complaints.
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Maintain open communication with your child and their teacher.
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Don’t wait to reach out. Therapy can offer coping tools, emotional support, and confidence-building strategies that last a lifetime.
We’re excited to welcome Kate Shields Stenzinger, MFT, to our team! Kate specializes in child and play therapy and brings a warm, creative approach to helping kids navigate emotional and behavioral challenges. If your child is struggling with transitions, anxiety, or social skills, Kate offers developmentally attuned support designed to meet them where they are—and help them thrive.
Final Thought
Back-to-school season doesn’t have to mean meltdowns, power struggles, or tears (for you or them). With a little intention and support, it can be a time of growth, confidence, and connection.
Whether your child is thriving or struggling, they deserve support—and so do you.
Need extra support this school year?
Our team of compassionate, knowledgeable therapists is here to help. Whether your child is struggling with anxiety, transitions, behavior, or peer relationships, we’re here to walk alongside you.
Schedule an appointment today or browse our therapist bios to find a great fit for your family.
