Back-to-School Stress? Let’s Talk CBT + ACT Tools

 

Back-to-School Stress

Are you a parent feeling anxious about the start of the new school year?

Worried about how your young child will handle a new school, new classroom, or just the shift back into routine?

Back-to-school season doesn’t just affect the kids—it can be really tough on us as parents, too.

Here are a few simple, evidence-based strategies from CBT (Cognitive Behavioral Therapy) and ACT (Acceptance and Commitment Therapy) to manage stress—for parents and for little kids!

For a Parent:

1️. Name the Thought (CBT):
Feeling anxious or the pressure to keep it all together? Pause and ask: “What am I telling myself right now?” Identifying negative self-talk (like “Today is going to be crazy” or “I won’t be able to do it all”) is the first step. Then label the thought or call out the negative thinking trap: “This is a worry thought” or “I am jumping to conclusions”.

2️. Challenge Unhelpful Beliefs (CBT):
Ask yourself: “Is this thought 100% true? What’s the evidence for and against it?” Reframe “I can’t do this” to “I don’t know how this day will unfold, it may be tough, but I’ve handled tough before.” Recognize there is some uncertainty here, but jumping to conclusions makes our anxiety stronger if we believe our thoughts. Remember, thoughts are just thoughts, they are not the truth.

3. Reconnect to Your Values (ACT):

When it all feels chaotic,  ask: “What kind of parent do I want to be right now for my child?” Calm. Present. Flexible. Tapping into our values and reminding ourselves of what is most important with this transition can help us stay steady during an emotional storm. 

For Our Kids (Navigating Change):

1. Talk about the Change and What they can Expect: Change is hard on kids, too. One thing that helps? We talk through what’s going to be different—and what’s going to stay the same. For instance,  “You’ll have a new teacher and classroom, but your morning routine and your favorite lunch are staying the same.” Naming the familiar gives them an anchor. Naming the new helps it feel less scary.

2. Make Room for Worry (ACT):
As parents, it can be tough to see our kids worry or feel nervous. We may be hardwired to try to ‘fix’ their worry or feelings and say “don’t worry, you’re going to be fine!”. We can use these back-to-school transitions to model that we can notice and feel our anxiety without letting it take over: “I can see you're a bit nervous about making new friends and also a bit excited about the new playground. I understand, I was nervous too when I started at a new school.  It's okay to be nervous and we can still do it. Can we think of other examples where you tried something new and it felt scary, but then you were glad you did it? Yes! Like when you climbed that tree!” We can convey the message that you don’t have to feel fearless to move forward. 

You don’t have to face it alone.

Our providers are trained in Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). Contact us to schedule a free consultation today.