Back-to-School Mental Health Checklist for Adolescents

The start of a new school year brings excitement and opportunity, but it can also be stressful and cause adolescents to feel uncertain or anxious. Understanding the importance of mental health preparation for the school year and proactively supporting your child can make a significant difference in how your teen navigates these changes and challenges.

Understanding Adolescent School Anxiety and Mental Health Challenges

In general, today’s teens face challenges that previous generations did not, resulting in the need for more emotional and social support. School can be stressful for adolescents for many reasons. Many students feel academic pressure to perform well in their classes, which can create anxiety about grades and tests. 

Extracurricular activities can also be challenging, especially as adolescents begin to balance social activities, clubs, homework, and part-time jobs. On top of these common academic challenges, adolescents have to navigate technology changes, post-COVID-19 pandemic regulations, and increased social pressures, such as in-person bullying and online scrutiny. 

Studies have indicated that 75% of high schoolers and 50% of middle school students report consistently feeling stressed about schoolwork. Over time, this stress can become physically and emotionally debilitating, often resulting in anxiety, physical illness, depression, and an increased likelihood of substance and alcohol abuse. In 2023, the Centers for Disease Control and Prevention (CDC) reported that 40% of students experience feelings of sadness or hopelessness, and 20% of students have seriously considered attempting suicide.

Before School Begins: Teenage Mental Health Preparation

Prioritizing your child’s mental health begins before the school year starts. As the summer break clock winds down, many adolescents may dread returning to their brick-and-mortar institutions, creating an ongoing feeling of anxiety that can impact your child before they set foot inside the school. 

Addressing concerns and talking about mental health early can help prevent small issues from becoming bigger stressors. Starting the year with emotional readiness can help teens adapt to new routines more easily and make adolescents more equipped to handle new challenges throughout the year. 

Use this mental health checklist for high schoolers to set a positive tone for the year:

• Reflect on summer experiences and growth: Encourage your teen to look back on their summer break and reflect on what they’ve learned, how they’ve grown, and what they most enjoyed. This reflection can help them recognize their strengths and achievements, boosting self-esteem and helping them transition from summer to school with a sense of accomplishment and confidence. 
• Manage back-to-school anxiety: It’s normal for adolescents to be nervous about returning to school, but every child can have unique concerns. Help your child identify specific worries and validate their feelings as a common response to change. Discuss ways you can work together to reduce stress and navigate challenges. Let your child know that you’re there to support them in any way you can. 
• Set realistic expectations and goals: Discuss expectations for the school year surrounding academics, social attendance, and home responsibilities. Work together to set achievable goals that challenge your child to grow without overwhelming them with the perception of perfection. Emphasize that mistakes and setbacks are a valuable part of learning and growing in and out of school. 
• Have open conversations about concerns: Create a safe space for your child to share their worries and describe their feelings. Talk to them about the feelings they may experience, good or bad, and explain how they can navigate them in healthy ways. When having these conversations, be sure to ask open-ended questions about how your child feels and what they expect from you for support. Be patient and encourage ongoing communication through regular check-ins. 

Establishing Healthy Routines to Support Back-to-School Teen Mental Health 

Many adolescents love the freedom of summer. The lack of structure can create a sense of independence and allow kids to explore their interests as they please. While it’s nice to take a break from structure every now and then, a lack of routine can have a negative impact on sleep, mood, and cognitive abilities. It’s important to establish healthy routines before the school year starts, rather than expecting your child to adapt to a new routine overnight. 

• Adjusting sleep schedules: Sleep is important for everyone and impacts mental health and overall well-being. As summer comes to an end, gradually shift bedtimes and wake-up times to match school times. Encourage your child to create a wind-down routine each night, which limits screen time and creates a calming environment for sleep. 
• Creating morning and after-school routines: Predictable routines can reduce anxiety about the unknown and help adolescents ensure they have enough time for essential tasks like eating breakfast, maintaining personal hygiene, and completing school work. Create set times for after-school activities, including family time, house responsibilities, and downtime. Implement check-ins into this routine, so you can spot and address any concerns as soon as they arise. 
• Balancing academics, activities, and downtime: Time management is crucial, especially for adolescents navigating a bunch of activities and requirements for the first time. Juggling all of these commitments can be overwhelming and result in some areas becoming neglected. Help your child balance their activities and learn to prioritize meaningful tasks and self-care. 
• Managing screen time and digital wellness: Technology is a big part of today’s students’ lives. However, too much screen time can impact sleep, mood, and focus. Set guidelines for technology use and encourage tech-free times, such as during meals or when preparing for bed. Discuss healthy online habits and the importance of taking breaks from social media to foster healthier relationships with technology. 

Back-to-School Stress Management for Teens: Developing Healthy Coping Mechanisms

Despite our best efforts, we all experience stress. However, the right stress management techniques and a strong mindset can prevent stress from becoming debilitating. Help your child identify stress management strategies that give them a sense of control and accomplishment. Consider these techniques:

• Practicing mindfulness and relaxation: Mindfulness encourages you to focus on your thoughts and feelings as they occur. Research shows that practicing mindfulness is an effective way to reduce stress and improve physical and mental health. Discuss techniques like sitting or walking meditation, focusing on breathing, and living in the moment to practice mindfulness.
• Getting physical activity: Regular exercise can significantly improve mood and decrease stress and anxiety levels. Nearly any form of exercise can help adolescents manage stress, improve well-being, and increase feelings of happiness. Discuss different types of exercise, such as walking, weight lifting, jogging, or yoga, to find an activity that your child enjoys.
• Supporting creative expression and emotional processing: Creative activities like writing, painting, drawing, or composing music are safe and effective ways for adolescents to express their feelings and process emotions. These creative outlets can reduce stress, build self-confidence, and help teens make sense of their experiences. 
• Building resilience through challenges: Challenges are an essential part of the learning and growing process. Help your child understand and welcome challenges by fostering a growth mindset. Research shows that students with a growth mindset are more likely to experience improved stress-related cognition and psychological well-being. Encourage your child to praise their efforts rather than only focusing on outcomes. 

When to Seek Additional Help for Your Teen

You want what’s best for your child, and sometimes that means seeking additional help. While it’s normal for adolescents to feel nervous about returning to school, sometimes they need extra support to navigate daily challenges. Back-to-school jitters could result in mood changes, changes in sleep or appetite, low self-esteem, isolation, or difficulty concentrating. However, you should seek additional help if you notice these warning signs:

• Anxiety is intense, persistent or worsening
• Refusing to attend school or creating reasons for consistent absences
• Withdrawal from activities that once brought enjoyment
• Frequent stomachache, headaches, or other physical ailments without a clear cause
• Discussion or visible signs of self-harm or suicidal ideation
• Excessive worry or expressing hopelessness

Connect with a crisis helpline for immediate assistance. Workers at the National Suicide Prevention Lifeline (1-800-273-TALK) are available 24/7. 

Support Ongoing Mental Health Throughout the School Year

Bournewood Health Systems provides person-centered and evidence-based treatment for people with mental health concerns. Our adolescent services help teens navigate challenges and learn valuable skills to aid in recovery. We implement individual and group therapies, family support, and counseling to create individualized treatment plans. Learn more about programs and how we can help your family overcome mental health challenges by connecting with us online.