Back-to-School Stress: Supporting Teens Through the Transition

August brings the return of routines, backpacks, and bus schedules — but it also brings a quiet (or not-so-quiet) wave of stress for many teenagers. Whether your teen is entering high school, facing academic pressure, navigating friendships, or simply adjusting to early mornings again, the back-to-school season can be emotionally complex.

As a therapist who works closely with teens and young adults, I see how this time of year can stir up anxiety, self-doubt, and overwhelm — even in students who “seem fine.” Here's what I encourage parents and caregivers to keep in mind as we move into the school year:

1. Change Is Stressful, Even If It’s Expected

Even when teens are excited to go back to school, it’s still a major shift. New teachers, social dynamics, extracurricular demands, and academic expectations can all feel like a lot to handle. Don’t underestimate the emotional labor of transition.

Tip: Normalize the stress. Saying something like, “It makes sense that you’re feeling overwhelmed — there’s a lot coming at you all at once” can help teens feel validated and not alone.

2. Social Anxiety Can Resurface

After a summer of downtime (or less structured socializing), going back to crowded hallways and peer interactions can stir up anxiety. Teens might worry about where they’ll sit at lunch, how they'll reconnect with friends, or how they’ll be perceived.

Tip: Encourage open conversations. Ask gentle questions like, “Is there anything you’re nervous about socially this year?” and listen with curiosity rather than fixing.

3. Perfectionism and Pressure Are Real

Academic pressure ramps up quickly — especially for high-achieving students or those with a history of anxiety. The fear of falling behind or disappointing others can take a toll on mental health.

Tip: Shift the focus from performance to process. Celebrate effort, persistence, and progress rather than just grades or outcomes.

4. Sleep and Self-Care Often Get Pushed Aside

Early school start times and busy schedules make it easy for teens to sacrifice sleep, nutrition, or downtime — all of which are essential for emotional regulation.

Tip: Collaborate on routines. Help your teen set a realistic bedtime, build in breaks, and create space for unwinding after school (even if it’s just 20 minutes to decompress).

5. Therapy Can Help

Sometimes the stress of the school year becomes more than a family can manage alone. Therapy can be a supportive space for teens to process their emotions, build coping tools, and increase self-awareness — without judgment or pressure.

If your teen is struggling with the transition back to school, I’m here to help. I offer telehealth sessions for teens ages 14 and up — evenings and weekends available.