Take Care of Your Mental Health During Back to School

Embrace a new school year with a focus on balance and self-care

For many young people, the back-to-school season brings a mix of excitement and pressure. Whether you’re entering high school, starting post-secondary, or returning to a familiar routine, it’s completely normal to feel nervous or overwhelmed. The transition can stir up anxiety, especially if you’re balancing academics, friendships, part-time work, and big life decisions.

Here are some strategies to help reduce stress and take care of your mental health during back to school:

1. Create a Gentle Routine

You don’t need a perfectly structured schedule, but having some consistency can calm your nervous system. Try setting regular sleep and wake times, planning out study periods, and building in breaks for rest and fun. A balanced routine can help you feel grounded even when things get busy.

2. Break Big Tasks into Small Steps

Facing a long assignment or a packed schedule can feel overwhelming. Instead of tackling everything at once, break things down into smaller, manageable steps. Checking off small goals can build momentum and reduce the urge to procrastinate.

3. Prioritize Rest and Recharge

Sleep, movement, and nutrition are often the first things to slip during stressful times—but they’re also the foundation of mental health. Try to get enough rest, keep your body moving in ways you enjoy, and nourish yourself with meals and snacks that fuel your energy.

4. Stay Connected

School stress can make it tempting to isolate, but support systems are crucial. Reach out to friends, family, or mentors you trust. Even quick check-ins—like a coffee break, a walk, or a text—can help you feel less alone.

5. Practice Calming Tools

Simple strategies like deep breathing, grounding exercises, or short mindfulness practices can help calm your body when anxiety spikes. You might try pausing to notice five things around you, or taking a few slow breaths before starting a new task. Small tools can make a big difference in stressful moments.

6. Set Boundaries Around Pressure

It’s easy to feel like you have to do everything: get perfect grades, join every activity, keep up socially, and figure out your whole future. Remember, it’s okay to say no, to prioritize what matters most to you, and to take things one step at a time.

7. Reach Out for Support

If stress or anxiety feels overwhelming, it’s important to know you don’t have to handle it on your own. Talking with a counsellor, therapist, or trusted adult can provide new strategies and a safe place to share what you’re experiencing. Book a free consult with Erin today.

Final Thoughts

Going back to school is a transition, and transitions take time. Be patient with yourself as you adjust. Stress and anxiety don’t mean you’re failing—they’re a sign that your body and mind are responding to change. With support, balance, and small daily practices, you can create a school year that feels manageable and meaningful.