Back-to-school season isn’t just about shiny new backpacks and pencils. According to parenting expert Vivian Meraki, the shift into new routines can be overwhelming for kids — and how parents support them can make all the difference. Here are five practical ways to ease the transition.

1. Watch for Stress Signals

Overwhelm can show up in many forms — tantrums, anxiety, stomach aches, meltdowns, irritability, or even refusing to go to school. These are all ways a child may be saying, “I feel overwhelmed and I don’t know what to do with it.”Recognizing the signs is the first step.

2. Do a Dry Run

Try “practice days” before school starts. Walk the route together, eat from their lunchbox, or talk through what a typical day will look like. These small previews can make the first real day feel a lot less intimidating.

3. Create Space After School

Avoid overscheduling right away. Kids spend much of their day being told where to go and when — so giving them downtime at home is essential. Let them rest, play, or just be. As Meraki puts it, they need “a safe place and a soft place to land.”

4. Rethink the Pep Talk

Instead of saying “Be brave,” try “I know this is hard, I see that you’re nervous, and I’m here with you.” The shift in language validates their feelings and shows support, rather than pushing them to hide what they feel.

5. Use Calming Practices

Simple tools can help kids regulate their emotions:

• Anchor hugs: Get down to their level, ask if they’d like a hug, and hold them until they feel calmer.

• Push practice: Let them press their hands against yours, giving them a safe way to release energy and feel strong.

Back-to-school transitions don’t have to be stressful. With more time, space, and rhythm, you can help your child feel seen, supported, and ready to take on the year.