Back to School Without the Burnout: Mental Health Tips for a Smoother Transition

Whether you're a student, parent, teacher, or caregiver—back-to-school season can bring a mix of excitement, stress, and uncertainty. New routines, academic pressure, social dynamics, and transitions in family life can make this time of year especially overwhelming.

At Crosby DBT of Seattle, I work with teens and adults who are navigating life transitions—and few transitions are as emotionally charged as going back to school. Whether you’re starting high school, college, graduate school, or helping someone else adjust, here’s how to return to school in a way that supports your mental health.

Why the Back-to-School Season Is So Stressful

Even positive change takes energy. Going back to school involves disrupted sleep schedules, increased demands on your time, and exposure to new social or academic environments. And if you're already dealing with anxiety, trauma, or executive functioning challenges, it can feel even heavier.

Recognizing that this stress is real and valid is the first step toward managing it with care.

5 Ways to Go Back to School in a Healthier Way

1. Start with structure—but keep it flexible.
Reestablishing a routine can be grounding. Build in time for meals, rest, movement, and downtime. That said, don’t aim for perfection. Flexibility is key when things don’t go as planned.

2. Regulate, don’t just react.
Use small moments throughout the day to regulate your nervous system. Try grounding techniques between classes, practice mindful breathing before tests, or listen to calming music on the way home. These “mini resets” matter more than you think.

3. Redefine what success looks like.
Success doesn’t have to mean straight A’s or doing everything. Sometimes, it means showing up. Setting boundaries. Asking for help. Prioritizing rest. Mental health and academic success are not mutually exclusive.

4. Don’t skip social support.
Feeling connected makes everything easier. Reach out to classmates, teachers, or friends. If you’re a parent, check in with your child regularly—not just about schoolwork, but about how they feel about school.

5. Make space for decompression.
Burnout doesn’t come from doing too much—it comes from doing too much without recovery. Build in time to unwind each day, even if it’s just 15 minutes with no screens, no demands, and no expectations.

For Parents and Caregivers

If your child is struggling with the transition, remember: kids often show stress through behavior, not words. Increased irritability, stomachaches, or withdrawal may be signs that they need support.

Model calm and offer connection. And if things don’t improve, consider working with a therapist trained in supporting children and teens.

School Can Be Stressful—But You Don’t Have to Handle It Alone

Going back to school is a transition—and like all transitions, it’s okay if it takes time to adjust.

If you or your child is struggling with anxiety, emotion regulation, identity stress, or trauma, therapy can help. At Crosby DBT of Seattle, I offer virtual therapy for individuals in Washington, North Carolina, and South Carolina. My work focuses on supporting teens, young adults, and adults through life’s most intense emotional experiences.

Learn more or book a free consultation at www.crosbydbt.com