School’s Back, Stress is Up: A Mom’s Guide to Staying Mentally Strong
- Dr. Shakeena Speller
- Aug 22
- 4 min read
As a mental health practitioner, I see it every year — the back-to-school season arrives like a whirlwind, leaving many moms juggling supply lists, new schedules, emotional goodbyes, and personal mental health challenges. While this time can be exciting, it can also trigger stress, anxiety, and even depression for parents and children alike.
The Emotional Toll of Back-to-School for Moms
Back-to-school stress isn’t just about buying notebooks and packing lunches — it’s about emotional and mental adjustments for the entire family. For moms, these challenges can take many forms:
Anxiety: Worrying about your child’s academic success, safety, or how they will fit in socially.
Depression: Feeling sadness, emptiness, or lack of motivation during or after school transitions.
Overwhelm: Managing household routines, extracurricular activities, and possibly work responsibilities simultaneously.
According to the American Psychological Association, 75% of parents report feeling stressed about managing their child’s school schedule alongside their own commitments (APA, 2022). This stress often peaks during transition years — when children enter middle school, high school, or college.
Transition Points: Why They Matter
Middle School – New social pressures, increased academic expectations, and puberty can heighten children’s anxiety, which in turn affects parents.
High School – The stakes feel higher, with college preparation, independence, and peer influence becoming major factors.
College – For parents, this can trigger empty nest syndrome, a sense of loss and identity shift when children leave home. Symptoms can include sadness, loneliness, or a feeling of purposelessness.
A study in the Journal of Child and Family Studies found that parental anxiety during school transitions directly influences a child’s own stress levels (Pomerantz & Wang, 2009). This means that how you handle back-to-school changes impacts not just you, but your child’s mental well-being.
Tips for Moms to Protect Their Mental Health While Supporting Their Children
1. Acknowledge Your Feelings
It’s normal to feel stressed or emotional during transitions. Give yourself permission to process those feelings instead of pushing them aside.
2. Create a Morning and Evening Routine
Predictable routines lower stress for both parents and kids. Include calming rituals like morning affirmations or evening wind-down time.
3. Set Healthy Boundaries
If you’re overcommitted, it’s okay to say no to extra activities or events during the adjustment period.
4. Practice Self-Care Without Guilt
Self-care isn’t selfish — it’s necessary. Activities like walking, journaling, or attending a yoga class can lower stress hormones and improve mood.
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5. Stay Connected
Whether through mom groups, therapy, or trusted friends, social support is a powerful buffer against depression and anxiety.
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6. Support Your Child Emotionally
Listen without judgment.
Validate their feelings about changes.
Encourage problem-solving instead of immediately “fixing” everything for them.
Special Considerations for Empty Nest Syndrome
If your child is leaving for college, you may experience:
Loss of daily caregiving role
Grief over changing family dynamics
Anxiety about their safety and independence
Coping Strategies:
Pursue hobbies or goals you’ve postponed.
Stay in touch through scheduled calls or messages.
Consider joining a parent support group.
When to Seek Professional Help
If stress, sadness, or anxiety lasts more than two weeks, interferes with daily functioning, or causes significant distress, it may be time to reach out to a licensed mental health professional. Therapy can provide coping strategies tailored to your situation.
You’re not alone — seeking help is a sign of strength, not weakness.
Closing Thoughts: Rise Up and G.L.O.W. Through the Season
Back-to-school transitions may feel overwhelming, but remember this: you don’t have to navigate them alone, and you don’t have to lose yourself in the process. Your well-being matters just as much as your child’s. By embracing self-care, setting healthy boundaries, and leaning into support, you can create a home environment filled with calm, encouragement, and resilience.
At Rise Up Counseling & Consulting PLLC, we believe in the power of every woman to rise, heal, and shine. That’s why I created the Rise Up & G.L.O.W.™ (Grow, Love, Overcome, Win) initiative — a reminder that no matter what season of life you’re in, you have the strength to grow through challenges, love yourself and your family, overcome stress and doubt, and win back your peace of mind.
So as you pack those bookbags and adjust to new routines, don’t forget: you, too, deserve care, compassion, and balance. This school year, let it be the season you and your family don’t just survive — but truly G.L.O.W.
Want more support? Stay connected with me through the Rise Up & G.L.O.W. community. You’ll receive weekly tips, encouragement, and resources designed to help women embrace their strength, nurture their mental health, and shine through every stage of life.
Subscribe to my blog, follow along on social media, and join me in this journey of growth and empowerment. Together, let’s Rise Up and G.L.O.W.
From your GEM (GLOW Empowerment Mentor)
Dr. Shakeena Speller
Mental Health Therapist & Life Coach
Disclosure: Some of the links in this post are affiliate links, which means I may earn a small commission at no additional cost if you purchase through these links. I only recommend products and resources that I believe will add value to your journey. Thank you for supporting Rise Up Counseling & Consulting PLLC
