The first few weeks of school are a whirlwind—new routines, early mornings, packed lunches, and maybe a few nervous jitters along the way. While this season brings excitement and fresh possibilities, it can also pile on stress for students and parents.
At United Way of Virginia’s Blue Ridge, we know that academic success starts with mental well-being. That’s why our Smart Beginnings and youth-focused programs support children and families as they navigate these big transitions.
Here are five simple, research-backed ways to help your family start the school year with confidence—plus local resources to lean on when you need extra support.
1. Ease Back Into Routines and Sleep
Sleep is essential for learning, focus, and emotional regulation—but summer schedules often throw bedtime out of balance. Experts recommend gradually shifting bedtimes and wake-up times a week or two before school starts. Keep screens out of bedrooms and build a calming bedtime routine, like reading together or listening to music, to help kids wind down.
Tip: Post a “morning checklist” in a visible spot so everyone knows what needs to happen before heading out the door.
Learn more: Johns Hopkins Medicine – Tips to Ease Back-to-School Anxiety
2. Open the Conversation About Feelings
The start of a new school year can bring excitement—and anxiety. Let kids know it’s normal to feel nervous and that you’re there to listen. Ask open-ended questions like, “What part of school are you most looking forward to?” or “Is there anything you’re worried about?”
Validating their feelings helps build trust and resilience, and it gives you a chance to spot challenges early.
Learn more: SAMHSA – Supporting Children’s Mental Health
3. Plan Ahead to Smooth Transitions
Mornings can set the tone for the whole day. Packing lunches, laying out clothes, and organizing backpacks the night before can make mornings calmer and quicker. For younger children, use a picture-based schedule to guide them through routines without constant reminders.
Family calendars or whiteboards can also help older kids keep track of activities, assignments, and deadlines—reducing last-minute stress.
Learn more: Baylor University – Five Tips to Lessen Back-to-School Stress
4. Give Space for Downtime
After a full day of classes, kids often need a break before diving into homework or extracurricular activities. A snack, some outdoor play, or quiet time can help them recharge and return to tasks with better focus.
Downtime isn’t wasted time—it’s essential for processing learning and maintaining emotional balance.
Learn more: Verywell Mind – Back-to-School Stress Management
5. Model Calm and Self-Care
Children often take emotional cues from the adults around them. If you approach challenges with calm and flexibility, they’ll be more likely to do the same.
Make time for your own self-care—whether it’s a walk, a hobby, or just a few quiet minutes with a cup of coffee. Remember: a less stressed parent can better support a less stressed child.
Learn more: Insight Chicago – Managing Back-to-School Stress for Parents
Local Resources for Families
- Virginia Mental Health Access Program (VMAP): Connects families with school-based mental health support. Learn more
- Virginia 988 Suicide and Crisis Lifeline: Call or text 988 for 24/7 confidential support. Learn more
- CoverVA – Cardinal Care Program: Free or low-cost health coverage for eligible children and families. Learn more
You’re Not Alone
Back-to-school season is a big adjustment, but you don’t have to navigate it alone. Whether it’s a local resource, a trusted friend, or programs like Smart Beginnings, there’s a network ready to support your family’s success—inside and outside the classroom.
