A new school year can be exciting, but it can also bring a lot of stress for kids and teens. Meeting new teachers, keeping up with schoolwork, juggling friendships, and balancing after-school activities can sometimes feel overwhelming. For families in Birmingham—and everywhere—being able to spot the signs of stress and having simple coping strategies can make the back-to-school transition a lot easier.

Recognizing Signs of Stress in Children and Teens

Stress doesn’t always look the same in young people as it does in adults. Some common signs include:

• Emotional changes: Irritability, frequent crying, or withdrawal from family and friends.
• Physical symptoms: Headaches, stomachaches, or changes in appetite.
• Sleep disruptions: Trouble falling asleep, nightmares, or wanting to sleep more than usual.
• School avoidance: Complaints of illness in the morning, reluctance to attend school, or declining grades.

According to the CDC (2023), anxiety disorders affect approximately 9.4% of children and adolescents in the U.S., and symptoms often emerge or worsen during times of transition—like starting a new school year.

Coping Strategies for Families

Parents and caregivers can play a powerful role in helping children manage back-to-school stress:

1.Create Predictable Routines

Consistent morning and evening schedules help children feel grounded. Preparing backpacks, clothes, and lunches the night before can reduce morning stress.

2. Open Communication

Encourage children to talk about their feelings. Ask open-ended questions like, “What part of school feels hardest right now?” Listening without judgment validates their emotions and builds trust.

3. Promote Healthy Habits

Regular sleep, balanced meals, and physical activity are critical for reducing stress. Research shows that youth who are physically active experience lower levels of anxiety and depression (CDC, 2022).

4. Practice Relaxation Skills

Simple mindfulness techniques, like deep breathing, guided imagery, or yoga, can help children calm their minds and bodies. Parents can practice these together with their child.

5. Limit Screen Time Before Bed

Too much exposure to screens, especially before bedtime, can interfere with sleep and heighten stress. Establish “tech-free” zones in the evening.

6. Know When to Seek Help

If stress or anxiety significantly interferes with daily functioning, families should consult with school counselors, pediatricians, or mental health professionals. Local resources in Birmingham, such as the UAB Community Counseling Clinic and Children’s of Alabama Behavioral Health, provide specialized support for children and teens.

The Bottom Line

Back-to-school season is rarely stress-free, but it doesn’t have to be overwhelming. When parents can spot the early signs of stress, set up supportive routines, and encourage healthy coping skills, they give their kids the tools to handle challenges with confidence. These habits don’t just help in the classroom—they build resilience kids can carry with them for life.

References

Centers for Disease Control and Prevention. (2022). Physical activity and health for children and teens. https://www.cdc.gov/physical-activity-basics/children

Centers for Disease Control and Prevention. (2023). Data and statistics on children’s mental health. https://www.cdc.gov/childrensmentalhealth/data

Healthy People 2030. (2020). Adolescent health objectives. U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. https://health.gov/healthypeople