Avoiding the Back-to-School Blues: A Brain-Based Back-to-School Guide for Parents Who Want Well Regulated Kids

As summer winds down and families gear up for another school year, it’s easy for us to get swept up in supply lists, school calendars, and first-day jitters. But the transition from summer freedom to classroom structure is more than a logistical shift

—it’s a neurological one, especially for the kiddos.  In order to help things run as smoothly for your family as possible, we’ve taken some of our best tips and added them below so you can ease into routines ahead of time to help your kiddos brain and body thrive as the new school year begins! 

When the body and brain are under stress or demand, it will often present in new (or returning) behaviors.  This can show up differently for every individual, especially our little ones. It is important as parents to know signs of increased stress in our children and not only find ways we can help them cope, but to also alleviate some of the overload beforehand so going back to school be a smooth transition.   

The biggest tell-tale sign that your kiddo’s nervous system is having trouble adapting to new demands, like a new school, new teacher or new bus route, are changes in behaviors.  For example, some kiddos may have regressions in things they used to do well at as they develop and push themselves into something new, the meltdowns can increase and the desire to be close to mom or dad may be present even if you thought you were “out of the clinginess.” These shifts are often signs the nervous system is under stress and not “bad behavior,” remember, there are NO bad kids! Our kiddos need us as parents to help regulate them and teach them the best tools to handle change.

They’re new and they’ve never dealt with many of these demands before.  Even kids who have been to school before often have difficulty shifting back into routines, changing up to new classrooms and teachers, and the overall demand that being in a classroom for 7-8 hours per day presents.  Even fun things like socialization with classmates can be demanding on our children's nervous systems.   

We know summer is full of fun and many want to embrace that as long as you can, but the early preparation for transition into school time is so important and can be very helpful in the long run. Allowing children time to adapt to change is almost always easier on their developing nervous systems and allows new things to be fun and not super stressful.  Easing into a routine early and having visual cues is tremendous and we have our favorite tips below to help with that! 

1. Ease Into Routine Ahead of time 

• Begin transitioning bedtime and wake-up times 1–2 weeks before school starts 

• Anchor daily rhythms with consistent mealtimes and calming evening activities 

• Use a visual calendar or checklist to help kids understand what’s coming next where they can actually see a transition in an image.  

• Ensure that your kiddo knows exactly when school will be starting using a visual calendar 

• If your child is new to school, ensure that they see the school and their teacher(s) - take pictures if you can so that you can normalize these new things for them daily in the weeks leading up to school so that there aren’t any surprises 

• Get an idea of what the school day looks like and help your kiddo to understand what the transitions will look like throughout their day so that they can have better prediction which will be less demanding.  

2. Brain Blossom Tips for Regulation 

• Incorporate elements like rhythm, balance, and movement games at home – this gets the brain in a prime state for adaptation 

• Prioritize sensory-friendly environments: soft lighting, quiet zones, gentle transitions 

• Use simple breathing techniques or visual aids for emotion regulation 

• Create an at home learning space, and make sure it meets the needs of your learner 

3. Smart Screen-Time Planning 

• Consider the screen exposure children will already be getting at school 

• Adjust home use accordingly—opt for family interaction, outdoor time, or creative play and start with this a couple of weeks in advance so that it’s not a surprise 

• Use screen-time visual trackers to help kids self-monitor if they are able to – any time we can have our kids be a part of their schedules it can help 

4. Backpack Ergonomics 101 

• Stress on the neck, back and shoulder can lead to tension and headaches 

• Choose backpacks with padded straps and a chest clip for support 

• Keep weight under 10% of your child’s body weight 

• Remind kids to wear both straps and avoid slinging bags over one shoulder 

5. Encourage Movement & Play 

• Incorporate daily outdoor play, movement breaks, and body awareness games to offset the sitting that will be happening, especially the first few weeks of school 

• These help the brain recalibrate and support postural strength for school days 

• Movement helps flush cortisol and support emotional balance 

6. Help Their Brains Adapt Faster 

• Upping their chiropractic visits and getting them adjusted on of the best ways to help the body regulate their nervous system and supports getting them through new transitions quicker! 

• Feed them good food – nutrition is key and getting in plenty of protein, fruits and veggies will go a long way towards helping them stay regulated (keeping clear of artificial dyes and super processed food will also go a long way for regulation!) 

  
  

It can be so easy to just hop into these changes as an adult, but we must remember our littles are still developing and if we can set them up for success, then we should do so by helping them be aware in advance.  We often think that just because a child has done something before that they will be comfortable with it again, but we forget that their growing brains aren’t as rational as ours and don’t think the same way.   Find out the best way that your kiddo decompresses.  For some it will be talking, some just silence, maybe a nap, or some crazy active playtime. 

Whatever it is, be sure that they get a good bit of this right after school before moving on to any other engagements or homework so that they have some time to re-set.   

Spend time as a family after school versus watching TV and talk about their day. Connection is key and it’ll make a world of difference! See all of our tips for rocking back to school season like a pro here.