Stress Less This School Year

As families prepare for children to go back to school, the Rockland Behavioral Health Response Team (BHRT) is sharing five practical, low-effort strategies to support mental wellness during this transition, based on recommendations from Johns Hopkins Medicine. Whether you're a student or a caregiver, these simple tips can help ease anxiety and build confidence for the school year ahead.

1. Re‑establish familiar routines

Did schedules shift over summer break? Start shifting bedtimes and morning alarms a week or two before school begins. A gentle return to structure helps young minds readjust to classroom schedules and improves emotional readiness.

2. Arrange playdates and school visits

Organize meetups with classmates or visit the school grounds together. If your child’s school hosts a “back to school” or “meet the teacher” night, participate if possible. Walking your child through the drop‑off process, remembering familiar faces, and meeting their new teacher in advance helps reduce first‑day anxiety.

3. Validate worries, then redirect to the positive

Acknowledge that feeling nervous is normal, and help children reframe fear into excitement: e.g., “It’s okay to feel nervous. What’s one thing you’re excited about?”

4. Deepen sleep and screen‑time habits

Follow a consistent sleep schedule for at least two weeks before school begins. Also, begin reducing screen time to under two hours daily to support emotional regulation.

5. Teach relaxation and positive self‑talk

Practice simple mindfulness, deep breathing, or imagery before school starts. Encourage students to replace negative thoughts (“I can’t do this”) with empowering ones (“I can try my best!”).

“Back‑to‑school can be a vulnerable time—uncertainty fuels anxiety,” notes Tim Egan, Executive Director of Rockland Paramedic Services and BHRT. “We recommend small changes like a playdate, bedtime shift, or calming ritual to create a sense of control and confidence as school begins.”

Get Ahead of Stress

Feeling overwhelmed as school approaches? If first-day jitters or anticipation escalate to a mental health crisis, Rockland BHRT is ready to help. Call us anytime at (845) 517‑0400 for support, resources, or just to talk.

Rockland BHRT offers:

• Free, on‑site response to individuals and families in crisis
• Compassionate, non‑judgmental listening and emotional support
• Crisis connections to counseling, peer support, and community resources
• Services available 24 hours a day, 7 days a week

About Rockland Behavioral Health Response Team (BHRT)

BHRT is a Rockland County initiative delivering mental health crisis intervention and outreach. Our trained clinicians and peer support specialists respond to individuals in crisis outside of a traditional emergency response. Services are free, confidential, and available 24/7. Visit www.rocklandhelp.org for more information.