The summer is ending, and the beginning of a new school year is approaching. Just like last year, many uncertainties remain, making it challenging for parents to support their children—especially if they are feeling anxious. A dysregulated parent cannot effectively help a dysregulated child, so it is important to practice calming techniques together.

Here are a few strategies that can help ease back-to-school jitters for both children and adults, creating a calmer home environment.

Read More: Why It Is Hard to Find a Psychologist for Adult Autism?

Techniques for Kids

1. Square Breathing

Square breathing is a simple yet effective breathing exercise to help children feel more relaxed and focused.

How to practice square breathing:

  • Focus on a square or rectangular object.
  • Start at the top left corner—breathe in as your eyes move to the top right.
  • Exhale as your eyes move down to the bottom right.
  • Inhale as you move to the bottom left.
  • Exhale as you return to the top left.
  • Repeat several times until a sense of calm is achieved.

2. Grounding with the 5-4-3-2-1 Technique

This grounding exercise helps bring awareness to the present moment, reducing anxiety.

  • 5 things you can see: Notice visual details, colors, shapes, and sizes.
  • 4 things you can feel: Observe the texture, weight, and temperature of objects around you.
  • 3 things you can hear: Pay attention to the rhythm, pace, and volume of sounds.
  • 2 things you can smell: Identify whether a scent is strong or faint, familiar or new.
  • 1 thing you can taste: Mindfully experience the texture, temperature, and flavor of something in your mouth.

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3. Visualization

Visualization is a great technique to use the night before school to reduce stress and build confidence.

How to practice visualization:

  • Close your eyes and imagine waking up on the first day of school, feeling rested and excited.
  • Picture yourself getting ready—dressing, styling your hair, and eating a nutritious breakfast.
  • Imagine your journey to school—whether by car, bus, bike, or even remote learning at home.
  • Envision meeting your teacher and classmates, feeling welcomed and valued.
  • Recognize what might be different (e.g., wearing masks, handwashing breaks), but focus on what remains the same—learning, friendships, and support from teachers.
  • See yourself successfully navigating the day, feeling happy and confident.

FAQs

1. What if my child is still anxious despite using these techniques?

It is normal for children to need time to adjust. Be patient and continue practicing these strategies daily. If anxiety persists, consider speaking with a school counselor or therapist for additional support.

2. Can these techniques work for adults, too?

Absolutely! Parents can also benefit from square breathing, grounding, and visualization to manage their own stress and model calm behavior for their children.

3. When should I start practicing these techniques with my child?

It is best to start at least a week before school begins to help your child build confidence and familiarity with these methods.

4. How can I reinforce these techniques during the school year?

Incorporate them into daily routines, such as morning check-ins, bedtime relaxation, or after-school discussions. Practicing consistently will help reinforce their effectiveness.

Conclusion

Transitioning back to school can be a stressful time for both children and parents, but with the right strategies, it can also be a smooth and positive experience. Practicing breathing exercises, grounding techniques, and visualization can help ease anxiety and build confidence.

I wish you and your family a great school year!

Need an Autism Evaluation?

Dr. Jessica Myszak has over 10 years of experience performing psychological evaluations with children and adults. She offers both in-person and telehealth evaluations. In addition to seeing clients on the Chicago North Shore, she can work with families who reside in Alabama, Arizona, Arkansas, Colorado, Delaware, Florida, Georgia, Illinois, Kansas, Kentucky, Maine, Maryland, Missouri, Nebraska, New Hampshire, New Jersey, Nevada, North Carolina, Ohio, Oklahoma, Pennsylvania, Tennessee, Texas, Utah, Virginia, West Virginia, and Wisconsin! If you want to learn more about potentially working with her, you can contact her to start the process.