Reducing Back to School Stress
Reduce back to school stress – I know that for some children and teens, returning to school after the summer break feels a mixture of excitement with a touch of anxiousness — new teachers, friends, or even a brand-new high school. But my 20 years of experience working with parents and educators has demonstrated that for many, it mainly brings worry and stress.
As a meditation teacher, and a former foster carer for 17 children, I’ve seen how mindfulness can transform these difficult moments. That’s why I wanted to share some simple, practical tools for children, teens, parents/carers, and educators.
For Younger Children: reduce back to school stress
Building Calm with Imagination and Breath
I’ve noticed that younger children often express anxiety through tummy aches, tears, or restlessness. One of the most powerful tools you can give them is helping them connect to their breath as an anchor.
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Blowing out the candle – ask children to imagine their thumb is a candle. As they breathe out slowly, they imagine blowing out the flame. It’s simple, playful, and helps regulate anxious feelings.
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The anxiety thermometer – adults underestimate how acknowledging feelings is a powerful way to help children accept difficult emotions. Use a visual “anxiety thermometer” so children can show you how worried they feel. It is a starting point in giving them the language to share their emotions.
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Bedtime colour bubble – If a child can’t sleep, guide them to imagine their favourite colour surrounding them like a bubble, filling them with calm (or the feeling the need). This shifts their focus away from worry and into a calmer place in their minds.
With practice, these simple tools become second nature — children can use them anytime, whether they’re waiting for class to start, worrying about homework, or just feeling unsettled.
For Teens:
Mindfulness That Fits Into Their World
Teens can feel self-conscious about doing “kiddie” techniques, so try to adapt mindfulness to fit into their lives.
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Breathing and counting – encourage teens to focus on their out-breath, silently counting 1… 2… 3… as they exhale. This helps activate the ‘rest and digest’ within the nervous system – helping them calm down before exams, in busy corridors, or when dealing with social pressure.
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Mindful social media use – we all know how important phones are to teens! So perhaps suggest they use each notification ping as a reminder to take one slow breath before checking it. It’s a simple pause that can make a big difference to anxiety levels.
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Posture awareness – ask them to notice how they feel when they slouch compared to standing tall, as if a string is pulling the top of their head towards the sky. This shift in posture often helps them shift out of their minds and into the body to help them feel more grounded.
These skills can offer teens independence in their self regulation skills to ensure that, in the long run, they don’t need you or another adult once they know how to practise. Encouraging peer-to-peer teaching and practise can be a positive step in ensuring they do practise!
For Parents and Carers: reduce back to school stress
Your Calm Becomes Theirs (and vice versa)
Over the years, I’ve realised how much children pick up on our stress. If we’re anxious about uniforms, schedules, or letting go, they will often notice it too.
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Modelling calm – I know it can be tricky when life is so busy, but try to pause mindfully in your own day: while waiting for the kettle, brushing your teeth, or standing at the school gates. These moments make a difference to how you feel and how you show up for your children.
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Nature reset – When I take children outdoors — walking among trees, skipping, or even just kicking a ball — I notice how quickly stress levels can reduce. This isn’t a formal style of meditation, but movement and nature are deeply grounding and balancing for the nervous system.
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Relaxation at home – Building in small practices like breathing together, listening to dance music (to shake off stress) then taking a moment to stop, and notice the breath, heart beating etc offers a chance for them to let go of their day (and yours!)
For Educators: reduce back to school stress
A Wellbeing Toolkit for the Classroom
Teachers and school staff have such an important role in this transition. I’ve worked with schools who found that simple wellbeing tools make the classroom calmer and help young people become more focused.
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Breath breaks – Just one or two minutes of breathing before lessons can reset everyone’s focus. If it’s difficult to get them to engage, ask them to clench their hands as fists on the in breath and relax them on the out breath. This can help them bring focus to a small movement, body awareness plus using the breath without interrupting a lesson.
- Invite your young people to come up with a name for the practice so that they take up ownership of it too – the funnier the better!
Embedding these small practices into daily routines can take 60 seconds, and transform the classroom atmosphere.
The return to school can be stressful for children and teens, but it’s also an opportunity for us to share skills that help them build resilience and confidence.
Mindfulness and meditation doesn’t need to be complicated or time-consuming — sometimes, it’s as simple as a breath, a posture shift, or a accessing a calming image in the mind.
If you’d like more support, I’ve created resources, books, and training through Connected Kids to help parents, carers, and educators introduce mindfulness to young people.
Find out more about our resources and training:
Since 2003, the Connected Kids © Method has trained adults worldwide to teach childrens and teens mindfulness & meditation.
Or find a qualified Connected Kids Tutor (trained by us to help teach your kids/teens)