September often feels like a fresh start. But for children and teenagers, returning to school can also mean a sudden change in rhythm.
Later summer evenings give way to earlier mornings, structured days, new expectations and busy schedules. Some young people may be excited to see their friends again, while others may experience worry, disrupted sleep or difficulty adjusting to the change.
Preparing for the return to school is therefore about more than buying uniforms, organising school bags or checking timetables. Helping children gradually adjust their routines, supporting the foundations of their physical and emotional wellbeing, and giving them simple tools to manage stress can make the transition feel calmer and more manageable.
Key Takeaways
- Start preparing before the first day:
Gradually adjusting sleep and daily routines can make the transition from summer to school feel less abrupt. - Predictability can help children settle:
Consistent evening routines create familiar signals that it is time to slow down and prepare for sleep. - Give worries somewhere to go:
Listening without immediately trying to solve the problem can help children process how they feel about returning to school. - Mind-body practices can support calm:
Simple breathing, movement, relaxation and visualisation practices can help children reconnect with their body when they feel overwhelmed. - Physical and mental wellbeing are connected:
Sleep, nutrition, hydration, movement and emotional regulation can all form part of a holistic approach to supporting young people. - Different ages need different approaches:
A seven-year-old and a seventeen-year-old will not experience the return to school in the same way. Support should be adapted to the individual child. - Reconnect with familiar faces before school starts
Arranging a playdate or meet-up with a school friend before the first day can help children reconnect socially and make returning to school feel more familiar and reassuring.
Why going back to school can feel overwhelming
The return to school brings several changes at once.
Sleep schedules shift. Days become more structured. Children reconnect with classmates and teachers. Academic expectations return, and some may be starting a new school, entering an important exam year or navigating changing friendships.
Even positive change can create stress.
Children and teenagers may not always be able to explain what they are feeling either. Worry about school can sometimes show up through irritability, difficulty settling at bedtime, reluctance to talk about school or simply saying they do not want the holidays to end.
Rather than trying to eliminate every nervous feeling, the aim can be to help young people feel supported and give them practical ways to navigate the transition. Here are 7 practical ways parents and caregivers can help children and teenagers prepare for the new school year:
1. Start adjusting their rhythm before school begins
One of the simplest ways to prepare is to avoid leaving the change in routine until the night before school.
Around ten days before the new term begins, gradually start moving bedtime and wake-up time closer to the school schedule.
Small adjustments can help the body adapt more gently than an abrupt change after weeks of later summer evenings and slower mornings.
Try bringing other familiar routines back too, such as regular mealtimes, getting dressed earlier in the morning or preparing things for the following day.
The objective is not to recreate school before it begins, but to make the first week feel less like a sudden reset.
2. Reintroduce a calming bedtime routine
A predictable evening routine can help signal that the active part of the day is coming to an end.
This might include taking a warm bath or shower, reading, listening to something calming, talking together or practising a short relaxation exercise.
For younger children, the routine may be something parents do alongside them. Teenagers may prefer greater independence, but can still benefit from creating their own consistent wind-down ritual.
Keeping the bedroom calm and reducing stimulating activities towards bedtime can also help create an environment that supports rest.
The important part is consistency rather than perfection. A simple routine that can realistically be repeated is more useful than an elaborate one that becomes another source of pressure.
3. Help them reconnect with their body
When a child is worried, telling them not to worry is rarely enough.
Stress is not experienced through thoughts alone. Children may notice butterflies in their stomach, tense shoulders, restlessness or a feeling that they simply cannot switch off.
This is where simple mind-body practices can be useful.
Sophrology combines breathing, gentle movement, relaxation and visualisation to bring attention back to the body and present moment.
For children, this can remain playful and uncomplicated. They might try gentle jumps or movements to release some of the day’s energy, stretch their body, slowly tense and relax different muscles, or breathe while imagining the colours of a rainbow.
Teenagers may prefer short breathing, body-awareness or visualisation practices they can use independently before bed, before school or when preparing for a challenging day.
These practices are not intended to remove every difficult emotion. Instead, they can give young people another way to respond when stress begins to build.
4. Create space for them to talk
Sometimes the most helpful thing a parent can offer is undivided attention.
Creating regular moments without phones, television or other distractions gives children an opportunity to talk without feeling interrogated.
For younger children, conversation may happen naturally while playing, reading or cuddling. Teenagers may open up more easily during a walk, in the car or while doing something together rather than during a formal conversation.
Questions can remain simple: What are you looking forward to? Is there anything you’re worried about? What would make the first week feel easier?
Not every worry needs an immediate solution. Feeling listened to and taken seriously can itself be reassuring.
5. Reduce evening stimulation and protect sleep
Sleep is particularly important when routines and expectations are changing.
As the return to school approaches, gradually reducing evening screen time can help create a clearer distinction between daytime stimulation and bedtime.
Encouraging hydration throughout the day, regular movement and a consistent sleep schedule can also form part of a supportive routine.
For teenagers in particular, it may be more effective to involve them in deciding what their evening routine looks like rather than simply imposing new rules. The aim is to help them understand what allows them to feel more rested and prepared the following day.
6. Remember that mental wellbeing is connected to physical wellbeing
Supporting children through the return to school also means looking at wellbeing as a whole. Sleep, movement, hydration, nutrition and emotional regulation are not separate conversations.
As Professor Sarah Pontefract, Chief Pharmaceutical Officer at Chirpy, explains, nutrition is often readily associated with physical health, but its relationship with mental wellbeing can receive less attention.
There is a growing understanding of the close relationship between the body and mind, including the connection between the gut and brain and the role nutrition can play in biological processes associated with mood and stress.
This can be particularly relevant during periods of transition, when children and teenagers are adapting to different routines, increased demands and changing sleep patterns.
Rather than searching for one solution, parents can consider the different foundations of wellbeing together: balanced nutrition, regular meals, hydration, movement, consistent sleep and opportunities to manage stress and emotions.
7. Remember that mental wellbeing is connected to physical wellbeing
Going back to school is not only a change in routine. It also means returning to a busy social environment after several weeks away.
If possible, arrange a playdate or informal meet-up with a school friend in the days before term begins. For older children and teenagers, encourage them to reconnect with a friend in whatever way feels natural to them.
Seeing a familiar face before the first day can help rebuild that sense of connection and make the return to school feel less daunting. It can be particularly helpful for children who feel nervous about friendships, moving into a new class or simply being back in a busy school environment.
Even something simple, such as spending an afternoon together, going to the park or meeting for an activity, can help shift the focus from “going back to school” towards “seeing my friends again.”
What if your child is particularly anxious about returning to school?
Some nervousness around the start of a new school year is common. However, if anxiety becomes persistent, intense or begins to interfere significantly with a child’s sleep, eating, relationships, school attendance or everyday life, it is important to seek appropriate professional support.
Parents can start by speaking with their child’s school, GP or another qualified healthcare or mental health professional.
Sophrology can be used as a complementary wellbeing practice to support relaxation, body awareness and emotional regulation, but it is not a substitute for medical or psychological assessment or treatment.
Coming this autumn: The BeSophro Young Minds Sophrology Series
Supporting children through the transition does not stop once the first day of school is over.
This autumn, BeSophro is launching the Young Minds Sophrology Series, created specifically for children and teenagers aged 7 to 17. From September to December 2026, a new guided Sophrology audio will be released every three weeks within the BeSophro app.
Each short practice has been designed to give young people accessible tools they can incorporate into everyday life, with a focus on emotional resilience, confidence, stress regulation and reconnecting with the body.
The series launches on 14 September 2026, and families can already sign up to access the free practices.
At-a-Glance: Back-to-School FAQs
When should we start preparing for the return to school?
Around ten days beforehand can be a useful time to begin gradually adjusting bedtime, wake-up time and other daily routines.
What can help a child who feels anxious about going back to school?
Listening to their concerns, creating predictable routines and introducing simple relaxation or breathing practices can help make the transition feel more manageable.
Can Sophrology be used with children and teenagers?
Sophrology practices can be adapted for different ages, using accessible breathing, movement, relaxation and visualisation exercises. BeSophro’s Young Minds Series has been developed specifically for ages 7 to 17.
What role can nutrition play in children’s mental wellbeing?
Nutrition forms part of a broader picture that includes sleep, movement, hydration and emotional wellbeing. Rather than viewing physical and mental wellbeing separately, a holistic approach considers how these different factors can support a child’s overall wellbeing.
What can teenagers do if they feel stressed before school?
Short breathing or body-awareness practices, preparing the night before, maintaining a consistent sleep routine and talking to someone they trust can all provide support.
What if back-to-school anxiety does not improve?
If anxiety is persistent, severe or interfering with everyday life, speak to the child’s school, GP or an appropriately qualified healthcare or mental health professional.
The return to school does not need to begin on the first morning back. Giving children and teenagers time to gradually readjust can make September feel less abrupt.
A little more predictability, opportunities to talk, supportive nutrition and sleep habits, and simple mind-body practices can all contribute to a gentler transition. Most importantly, support can be adapted to the individual child, giving them practical tools they can continue to use well beyond the first weeks of school.
Note: This article is for informational purposes only and does not constitute medical advice. Sophrology is a complementary wellbeing practice and should not replace appropriate medical or mental health care. Always consult with a qualified healthcare professional if you have concerns about your child’s physical or mental health.
