Back to school season is here, and if you’re like many parents, you’re juggling multiple kids across different age groups. Going back to school can be tough, but not always for the reasons adults might think. While you’re busy checking school bus routes and counting tissue boxes, their concerns are a roller-coaster of worries deep and shallow — from academic pressure to fitting in during the back-to-school dress to impress parade. It’s important to make sure each child is ready for the new year by creating a foundation at home for their social, emotional, mental, and physical wellness.
Physical Wellness Tips
While academics are crucial, physical wellness plays a significant role in a child’s overall health and ability to learn. Most families schedule their children’s annual physical wellness exam prior to the back-to-school start date. This will cover milestone checkups, form completions, and school requirements. Your pediatrician will recommend any additional care or follow-ups for each individual child. But what can you do at home to support your whole crew with back-to-school health tips?
Here are three simple physical wellness tips to get you started:
Get Enough Sleep
During sleep, children’s bodies repair and grow tissues, build bone and muscle, and strengthen their immune systems. Sleep also plays a critical role in brain development and function, influencing their ability to learn, remember, and solve problems. Well-rested children are also more likely to have better emotional regulation, reducing the risk of irritability, anxiety, and other mental health concerns. The American Academy of Sleep Medicine recommends the following for school-aged children:
| Kids and Tweens | Teenagers |
|---|---|
| Age: 6-12 years | Age: 13-18 years |
| 9-12 hours of sleep | 8-10 hours of sleep |
Dedicate Time for Physical Activity
To boost daily physical wellness, families can schedule time for activities they can enjoy together, like walking or biking close to home. If it doesn’t add stress, a simple 5–10-minute morning stretching routine can increase blood flow, flexibility, and energy levels, even helping kids focus in class.
Snack Healthy at Home
Encourage healthy snacking habits by providing nutritious options at home, especially after school. Fresh fruits, cut vegetables with hummus, and whole-grain crackers are all great choices. Limit sugary and processed snacks that can lead to energy crashes and decreased focus for homework.
Establishing daily physical wellness practices at home can help kids develop healthy habits that last a lifetime. By prioritizing physical wellness, you’re not only supporting your child’s physical health but also their mental well-being and academic performance.
Mental Health Tips
Supporting your child’s mental well-being is just as important as caring for their physical wellness. This can be achieved by helping them establish healthy coping habits and a balanced routine, while also helping them evolve their relationships with peers and adults — and themselves — in new social settings and in the family as they mature. Same as the physical wellness section, this is about what you can do at home to support everyone regarding back to school mental health tips.
Here are three simple mental health tips to get you started:
Practice Being Mindful
You can find many kid-friendly mindfulness resources online or through mobile apps. But it can be as simple as 5-10 minutes of deep breathing exercises, guided meditation, or a quick gratitude journaling practice. Morning mindfulness helps set a positive tone for the day, reducing stress and anxiety while improving focus and concentration.
Get Organized and Stick to Routines
When it comes to going back to school, let kids know it’s normal to be nervous and you’re here to help. Make plans to visit the school, meet their new teachers, reconnect with friends, and anything else that may reduce anxiety. Once the school year is underway, stick to routines as much as possible. Use visual wall calendars and review what’s coming up as a family. Balance school responsibilities with enjoyable activities and look forward to breaks like weekends. This balance between structured activities and free time can help foster a positive mental state and overall well-being.
Make Thoughtful Decisions About Social Media Use
Limit social media and watch for changes as a result of its use. Because social media can be such a concern, the Substance Abuse and Mental Health Services Administration (SAMHSA) has developed a number of resources in its Back to School digital toolkits that advise parents on everything from internet safety to cyberbullying.
Your child’s pediatrician is trained to look for signs a child might need extra support and they assess their mental health in addition to their physical wellness during well-child visits. SAMHSA also provides resources on mental health issues and guidance on seeking help when needed.
A New Mental Health Concern Has Entered the Chat
A new issue has begun cropping up on the list of top children’s mental health concerns for 2025: Artificial Intelligence (or “AI”). We asked ChatGPT4 for some mental health tips for kids headed back to school and it said, “If you ever feel overwhelmed or just want to talk about what you’re seeing with AI or school stuff, I’m always here to listen. We can figure it out together.”
Although this illustrates the potential for AI to provide emotional support — in addition to its academic value — it’s crucial to consider its limitations and ensure it complements, rather than replaces, human connection. It’s essential to let your kids know that it should not replace human interaction and guidance. Fortunately, the human experts at Nemours KidsHealth® have put together a treasure trove of Back to School resources to help you prepare now and stay on top of things throughout the year as issues arise.
