Back-to-School Mental Health: Strategies for a Smoother Start
The back-to-school season brings with it a familiar mix of emotions: excitement, nerves, a desire for a fresh start, and (if we’re honest) a bit of chaos. For many families, this time of year feels like the “real” New Year: new routines, new teachers, new challenges.
But for women and BIPOC professionals whom are also parents, juggling full plates (and let’s be real, who isn’t these days?), it can also be an especially triggering and exhausting season. Add in the weight of unresolved stress or past trauma, and suddenly this "fresh start" can feel more like a tidal wave.
As a therapist who specializes in EMDR therapy and supports women and BIPOC professionals, many of whom are mothers of children and teens, I see how back-to-school stress doesn’t just impact kids. It affects the whole household. So, let’s talk about what’s really going on behind the school supplies and Instagram-worthy first-day photos.
In this blog post, we will explore some simple, grounding strategies to make this transition a little smoother - for you and your family.
Why Back-to-School Can Feel So Heavy
Wether you are new to the ‘back to school’ season, or if you’ve “done this before,” the start of a new school year can resurface old wounds and anxieties. Maybe you’re carrying unresolved experiences from your own school years. Maybe you're constantly navigating systems that weren't built with you or your child in mind. Or maybe you're simply burned out (physically, emotionally, spiritually) and the idea of adding packed lunches, carpools, and after-school meltdowns to your calendar feels like too much.
You're not alone in that.
Back-to-school stress often overlaps with deeper issues:
Pressure to be “on” all the time - at work, at home, and in parenting
Guilt for not being available 24/7 to your kids
Fear around how your child will navigate school, socially or emotionally
Frustration with systems that don’t recognize or support cultural, learning, or emotional differences
Old trauma that shows up in the form of hypervigilance, overwhelm, or emotional reactivity
This is where therapy, especially trauma-informed approaches like EMDR, can be a powerful anchor.
Grounding Strategies for the Back-to-School Season
You don’t need to do it all (Really)! Here are a few supportive practices to help ease stress and protect your mental health as you settle into this new season.
Morning moments like these reflect the heart of back-to-school season - showing up with care, even when things feel busy. Supporting kids’ mental health starts with feeling seen, safe, and supported at home.
1. Start with Emotional Check-ins (For You and Your Kids)
Back-to-school isn't just about new schedules - it’s about new emotional terrain. Start each day or week with a gentle check-in.
For you, that might look like asking yourself:
“What do I need today?”
“Where am I feeling tension in my body?”
“How can I make space for rest or softness today?”
For your child or teen, you can model emotional awareness with prompts like:
“How are you feeling about school this week?”
“Is anything feeling hard or confusing?”
“What would help you feel more supported?”
This helps normalize emotional conversations and builds stronger family connection - especially during times of transition.
2. Build Predictable Routines (With Flexibility)
Our nervous systems thrive on rhythm and routine - especially when everything else feels uncertain. Try co-creating a simple routine that includes:
Consistent sleep and wake times
Predictable mealtimes
A calming wind-down routine (screens off, lights low, soft music, etc.)
Time for movement or outdoor play
But remember, life happens. Flexibility is key. Routines are meant to serve you, not the other way around.
In the midst of school routines and busy mornings, simple moments at the table can be grounding rituals that support both kids’ and parents’ mental health.
3. Limit Comparison + Social Overload
Back-to-school often comes with an influx of social media posts, newsletters, school events, and group chats. It’s easy to fall into comparison. Who packed the cutest lunch, who has the most organized planner, or ever whose child is already thriving.
Pause. Breathe. Unsubscribe from what doesn’t serve you.
Your family’s rhythm and capacity are unique. Curate your digital environment to reduce stress rather than add to it.
4. Prioritize Your Mental Health, Not Just Theirs
So many mothers and caregivers put everyone else's needs before their own - especially during busy seasons like back-to-school. But if you're running on empty, it's hard to offer the calm and present energy your children need.
Consider this your permission to:
Set boundaries around your time and energy
Delegate tasks (even if they don’t get done “perfectly”)
Say no to things that don’t align with your values
Reach out for support—therapy, community, spiritual practices, or just space to breathe
You deserve the same care and compassion that you offer to others.
5. Address the Deeper Stuff with Trauma-Informed Therapy
If you’re finding that this season is resurfacing deeper emotional patterns—like anxiety, burnout, or trauma triggers—it may be time to explore therapy. EMDR (Eye Movement Desensitization and Reprocessing) can be especially effective in helping women and BIPOC professionals process past pain, reduce stress, and create more emotional resilience.
In my Washington State therapy practice, I support individuals navigating not just back-to-school stress, but also:
Work-life overwhelm and burnout
Parenting stress for mothers of school-aged kids and teens
Cultural and generational trauma
Identity, boundary-setting, and healing from perfectionism
Reclaiming rest and inner peace
Therapy isn’t about “fixing” you. It’s about returning to your center.
You Deserve Support This Season (And Always)
Back-to-school season doesn't have to mean burnout and breakdowns. With the right tools and support, it can be a time of reflection, recalibration, and even healing.
If you're feeling stretched thin or emotionally overwhelmed right now, I want you to know: you're not alone, and you don’t have to navigate this on your own.
The back-to-school season can be full of challenges, but it can also be filled with warmth, connection, and small wins. Prioritizing your mental health creates space for moments like these.
Ready to Take the Next Step?
🌿 Let’s Connect
I offer trauma-informed, culturally-sensitive therapy for women, mothers, and BIPOC professionals across Washington State. Whether you’re curious about EMDR, need support with parenting stress, or are simply craving a space to exhale—I’m here.
📅 Click the "Schedule Now" button on my website to book your free consultation. Or reach out to learn more about how therapy can support your back-to-school transition and beyond.
Your mental health matters - this season and always.
