Mental Health Backpack

It’s August which means backpacks, number 2 pencils and bus stops. Back-to-school season is here and it can bring a lot of emotions. There’s excitement about new teachers, fresh school supplies and seeing friends again but there can also be anxiety, exhaustion, uncertainty and overwhelm.

And it’s not just kids who feel it. Parents, caregivers, teachers and school staff are adjusting to new schedules, earlier mornings, packed calendars and changing expectations too.

To help with this season, we have a created a Mental Health Back Pack full of strategies to get through this season. The goal isn’t to eliminate every stressful feeling. Instead, we can give ourselves and our kids simple mental health tools to help manage those feelings when they show up.

Grounding Techniques

Grounding techniques are simple strategies that help bring your attention back to the present moment when you’re feeling stressed, anxious, overwhelmed, or distracted. Think of grounding as giving your brain a “right here, right now” reminder. It doesn’t necessarily make a difficult feeling disappear, but it can help you feel more settled and better able to decide what you need next. 

We include a new grounding technique under our resources titled ”Let’s Get Anchored”. Check out this fun Back-to-school themed one involving crayons here!

Write the Worry Down

Sometimes getting a worry out of your head and onto paper can make it feel more manageable.

Have your child write down—or draw—what they're worried about. Then divide those worries into two categories: Things I can control and Things I can't control.

Maybe they can't control who will be in their class, but they can control introducing themselves to someone new. They can't control how difficult an assignment will be, but they can ask for help. Works for kids of all ages!

Useful Routines

Routines can provide a sense of comfort, predictability, and stability during the busy back-to-school transition. Knowing what to expect each morning and evening can help reduce stress, make transitions easier, and give kids a greater sense of security and independence. Keep routines simple and flexible—the goal isn’t perfection, but creating a rhythm that helps everyone feel a little more prepared and grounded.

Restful Rest

Restful sleep is especially important during the back-to-school transition. Consistent, quality sleep can help kids and adults regulate emotions, manage stress, improve focus, support memory, and feel more prepared for the day ahead. As schedules get busier, protecting time for rest gives both the brain and body a chance to recharge and adjust to a new routine. 

Get some exercise

Adding movement to your back-to-school routine can be a simple way to support mental health for both kids and adults. Exercise can help reduce stress, boost mood, improve focus, and provide an outlet for built-up energy and emotions. It doesn’t have to mean a structured workout—a family walk after dinner, dancing to a favorite song, bike riding, stretching, or playing outside can all help your body and mind reset during a busy season.

A New School Year Doesn't Require a Perfect Start

There will probably be forgotten water bottles, rushed mornings, difficult drop-offs, homework frustrations and days when everyone is tired. That's okay.

Mental wellness isn't about making every day calm and stress-free. It's about building a collection of tools we can reach for when things feel difficult. As backpacks fill with pencils, crayons and notebooks this year, make a little room for coping skills, too.