By: Ashmar Mandou

As summer winds down and students prepare to return to school, many families experience a mix of emotions from excitement to anxiety. The back-to-school season can be quite overwhelming for students and parents. The team at the National Alliance on Mental Illness (NAMI) sees firsthand how school transitions can impact mental wellness. They shared proactive steps families can take to have an easier adjustment for the months ahead. Whether your child is entering kindergarten, navigating middles school, or preparing for college, here are a few mental heal tips to ensure smoother return to the classroom.

Acknowledge Anxiety
Change, even when positive, can bring up anxiety. It’s natural for students to feel nervous about a new grade, different teachers, social pressures, or academic expectations. One of the most powerful things parents and caregivers can do is validate these feelings rather than minimize them. For example, try saying: “I know you’re feeling nervous about the first day. That makes sense. New things can feel scary. Want to talk about what’s worrying you?” Creating a safe space for kids to express emotions builds trust and teaches them to process rather than suppress difficult feelings.

Prioritize Nutrition and Hydration
Mental health isn’t just in the mind – it’s also deeply connected to the body. Skipping meals, eating a high-sugar breakfast, or being dehydrated can impact focus, mood, and behavior. Encourage balanced meals that include protein, fiber, and healthy fats. Provide a water bottle they can carry throughout the day. If your child is taking medication (especially stimulants for ADHD), talk to their provider about ways to maintain appetite and hydration.

Monitor Warning Signs
While it is normal for children and teens to have occasional bad days, persistent changes in behavior may be signs of deeper concerns. Pay attention to sudden mood swings or irritability, withdrawal from friends or activities, drop in academic performance, and expressing hopelessness or excessive worry. If you notice any of these signs, don’t wait. Reach out to a mental health provider or your child’s primary care doctor. Early intervention can make a significant difference.

Create a Calm Environment at Home
The home should feel like a safe landing zone, especially during emotionally charged times like the start of a new school year. Limit unnecessary stressors, like loud TV, sibling conflicts, or rushed mornings. Create designated areas for homework, relaxation, and conversation. For older students, include them in decisions about how to set up their space. Autonomy can be incredibly empowering for teens and can reduce feelings of overwhelm.

If you need mental health assistance or need to be connected with resources, visit nami.org. If you need back-to-school information for Chicago Public Schools, visit www.cps.edu