Back-to-School Mental Health Tips for Parents and Students
Managing back-to-school transitions is no easy assignment. For many teens and young adults, the return to school brings stress, anxiety, or pressure.
Students in recovery from mental health struggles, substance use issues, or co-occurring disorders may feel especially vulnerable and changes in routine can trigger setbacks.
This blog offers tips for families to start the year strong, emotionally prepared, and supported by resources like Insight Northwest Recovery, a facility for student addiction recovery and teen mental health treatment in Oregon.
Why Back-to-School Season Can Be Stressful
The back-to-school season can be a major source of stress for many students.
According to the American Psychological Association (APA): Over 70% of teens report school as a significant source of stress.
The pressure to perform academically ramps up quickly and students may feel intense expectations to get good grades, keep up with assignments, or prepare for tests. This can lead to anxiety and a fear of failure, especially for those who are already struggling with academic performance.
Reconnecting socially after summer disconnection over the break can also be a stressor for teens and young adults. Specifically, for kids who experience a sense of social anxiety or isolation, it can be overwhelming. Questions over fitting in and making friends can weigh heavily. Changes in sleep schedules, daily routines, and the overall environment also disrupt a child’s sense of security. The shift from the slower pace of summer to the structured demands of school can cause emotional and physical strain.
For students in recovery from mental health or substance use challenges, school can present unique risks. Triggers, peer pressure, or a return to high-stress settings may jeopardize progress and well-being.
Tip #1: Create a Mental Health-First Morning and Night Routine
Establishing a consistent morning and night routine that prioritizes mental health can make a big difference in how kids feel during the school year. Consistent sleep and wake times, even on weekends, can help regulate the body’s internal clock, promoting mental clarity.
Limiting screen time before bed is also key. The light from phones and tablets can disrupt sleep, making it harder to fall and stay asleep. Give kids at least 30–60 minutes before bedtime to wind down from screentime to encourage better rest.
You can also try to incorporate mindfulness activities or journaling into your child’s routine. Even just five minutes of mindfulness, like deep breathing or writing down thoughts, can help ease anxiety and promote emotional well-being.
To reduce chaos in the morning, use alarms, planners, and prep checklists. Set alarms not just for waking up but for getting dressed or packing up. This will help with sticking to a routine and keeping a visible checklist for school essentials. A simple planner or dry-erase board can help children track their day.
Tip #2: Talk About Feelings Early and Often
Open communication is one of the most powerful ways to support your child’s mental health. Check-ins between parents and teens help build trust and make it easier for kids to open up when they’re struggling. These conversations don’t have to be long or formal, just a few minutes each day can make a big difference.
Ask open-ended, nonjudgmental questions, like:
“What was the best part of your day?”
“Is there anything on your mind lately?”
There’s no need to rush to fix things or offer solutions. In fact, just listening is often enough.
Help your child name and normalize feelings such as stress, dread, or anxiety. Acknowledging and validating their feelings can help them feel seen and understood. When kids learn to label their emotions, they’re better equipped to manage them. Remember, therapy isn’t just for crisis. It can be a tool for prevention. A therapist can offer a safe space for teens to explore their thoughts, develop coping tools, and navigate challenges before they become overwhelming.
Tip #3: Identify and Plan for Triggers
One of the most empowering steps in supporting your child’s mental health is helping them identify their personal stressors. Whether it’s a challenging subject like math, navigating peer conflicts, or simply feeling overwhelmed in crowded hallways, naming these triggers is the first step in reducing the power they have to cause stress.
Therapy or journaling can help students reflect on their experiences and develop stronger, more effective coping strategies for tough situations. For students in recovery from mental health challenges or substance use, it is important to discuss strategies for managing temptation or peer pressure, especially in social situations or high-stress environments.
Some helpful approaches include:
Know when to say no: help them practice setting boundaries.
Set up accountability with peers: having a trusted friend check in can provide support and encouragement.
Identify safe people to turn to at school: whether it’s a counselor, teacher, or coach, knowing who they can go to matters.
Tip #4: Know the Signs of Struggle and What to Do
It’s important for parents to recognize the early signs of emotional distress in their children or teens because certain behaviors may signal a deeper struggle. Watch for noticeable shifts in mood, like sudden withdrawal or increased irritability. Other red flags include changes in sleep or appetite, or refusal to go to school. More serious signs like self-harm, substance use, or intense mood swings should never be ignored.
If you notice these behaviors, let your child know you're there to support them, and reassure them that it's okay to feel overwhelmed. By staying attentive, informed, and compassionate, you can help your child navigate hard moments—and remind them they’re never alone.
INR offers mental health and co-occurring disorder treatment for ages 12+ in Oregon, both in-person and online.
Tip #5: Get Professional Support Before a Crisis
When it comes to mental health, you don’t have to wait until things get “bad enough” to seek help. In fact, the earlier you reach out, the better the outcomes tend to be. Early intervention allows kids and teens to build coping skills, process emotions, and gain support before stress and anxiety become overwhelming.
At INR, we offer a range of services to meet your family’s needs, including Partial Hospitalization (PHP), Intensive Outpatient Programs (IOP), and ongoing outpatient treatment/aftercare. Our programs are designed to work in coordination with schools, helping students maintain academic progress while receiving the mental health care they need. For students with busy schedules or transportation challenges, virtual therapy options provide flexible and accessible support.
Reaching out early is an extremely helpful way to help your child build resilience before issues escalate.
Start the Year with Support
A new school year is a fresh opportunity for growth and healing.
These 5 tips are intended for families to start the year strong, emotionally prepared, and supported by the right resources, like INR. With the right routines, awareness, and professional care, students can succeed both academically and emotionally.
If your teen or young adult is struggling or at risk of relapse, schedule a free consultation today for personalized mental health and recovery support.