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Children and teens face challenges that can bring excitement, stress and sometimes anxiety. A new school year, changing friendships and academic pressures can feel overwhelming.

Some stress is a normal part of growing up. In fact, it helps kids develop resilience and prepare for new experiences. When worry begins affecting a child's ability to learn, sleep, socialize or enjoy activities, they may need additional support.

The good news is that parents can play an important role in helping kids recognize their feelings and build healthy coping skills.

1. Listen & validate feelings

When children express fears or worries, parents often want to make them feel better. While encouragement is good, listening first and validating can help children feel understood.

Try asking open-ended questions about what's causing stress and acknowledge their feelings without judgment. A simple response such as, “I can see why that would make you nervous,” can go a long way toward helping your child feel supported.

Parents can also talk through upcoming situations and set expectations with their child. When it's time to start something new, knowing what to expect can reduce uncertainty. Having these conversations can also reveal whether a child is experiencing typical stress or something more persistent.

2. Recognize the signs of anxiety

Some children talk openly about feelings. For others, it shows up differently.

“Anxiety doesn't always look like worry," said Dr. Shital Gaitonde, Wellstar Children’s of Georgia clinical child and adolescent psychologist. "Sometimes it shows up physically through headaches or stomachaches.”

She said other children may have trouble sleeping or seem more emotional than usual: “You may also notice more worrying, clinginess or difficulty separating from parents.”

Signs of anxiety in children include:

• Worrying
• Frequent headaches or stomachaches
• Changes in appetite
• Difficulty sleeping
• Irritability or emotional outbursts
• Difficulty concentrating
• Avoiding school or activities
• Worsening school performance
• Repeatedly seeking reassurance
• Clinginess to parents

“It's normal to have stress; it's not normal to have anxiety,” said  Wellstar Children’s of Georgia Pediatrician Dr.  Andrew Doyle. "Understandably you get nervous with new situations that make you uncomfortable, but you're still able to do it and have fun. Significant anxiety starts to interfere with a child’s or teen's ability to do what they need to do—homework, school, social situations. That's when it's helpful to get it checked out.”

3. Create routines that build confidence

Children often feel more secure when they know what to expect. Consistent routines can be especially important during transitions.
“One of the best things parents can do is start talking about school before the first day," Dr. Gaitonde said. “A little reassurance now can help make the transition back to school easier.”

Parents can support children by:

• Establishing consistent bedtimes and wake-up times
• Talking through what the day will bring
• Visiting a new environment when possible
• Checking in regularly about friendships and academics
• Building downtime into busy schedules
• Encouraging independence in age-appropriate ways

Avoiding stressful situations may provide temporary relief, but it can make anxiety stronger over time.

Dr. Kayla Fitch, a behavioral health specialist works alongside pediatricians at Wellstar Children's of Georgia pediatricians.

“One of the things I'm the most passionate about is early anxiety treatment for kids. We can help kids when they're 4, 5, 6 years old,” she said. “I teach parents basic concepts around how to expose their children to anxiety-producing situations to decrease their anxiety.”

With guidance and support, children can learn to face challenging situations gradually, developing confidence and resilience over time.

Check in for a check-up.

Preventative check-ups and screenings help kids stay ahead of health issues. During an annual wellness visit, our pediatricians will ensure your child is up to date on their vaccinations and talk to you about which immunizations are recommended to prevent disease. They will also help you navigate school health requirements.

“We believe in treating the whole child. What I mean by that is, of course, their physical health is very important, but we also feel that their emotional health is very important,” said Wellstar Children’s of Georgia Pediatrician Dr. Brandi Lewis. “Our goal is for all our patients to be resilient, happy and healthy.”

Eat healthy.

Teach children about good nutrition by encouraging them to eat plenty of fruits and vegetables and limiting sugary drinks and snacks. When kids head back to school, keep them on the right track with healthy after-school snacks.

Stay hydrated and keep cool.

Make sure kids drink plenty of water to help their bodies regulate temperature. Summer athletes should drink up to 20 ounces before practice and 5 ounces every 15 minutes during the activity. On especially hot days, it’s also important to remind your children about moderation: They should take frequent breaks in shady areas, and make sure they don’t push themselves too hard. 

“Kids can become dehydrated faster than adults,” said Dr. Eric Berg, Wellstar Children’s of Georgia medical director of pediatric surgical services. “If they’re already thirsty, they may already be mildly dehydrated.”

Move your body.

Children should have around 30 to 60 minutes of moderate activity every day. Staying active can be a fun family activity—ride bikes, play tag or go for a walk.

Get sports-ready.

Schedule your child’s sports physical before game day arrives. Their care team will check their heart, lungs and overall health so they can feel their best on and off the field.

“Sports physicals are important to screen for any underlying conditions that might put your child at increased risk versus some of their peers,” Dr. Berg said.

Catch some z’s.

Kids 3 to 5 years old should get about 10 to 13 hours of sleep a day. Children 6 to 12 years old should get nine to 12 hours, and teens need about 8 to 10 hours.

Practice good hygiene.

Show children how to wash their hands properly and remind them to do it frequently. Do not send your children to school if they are sick.

Wear backpacks properly.

Kids' backpacks should not weigh more than 10 to 15% of their body weight. For example, if your child weighs 60 pounds, their backpack should be under 6 to 9 pounds.

“A poorly fitted or overloaded backpack can place extra strain on a growing child's back, neck and shoulders,” said Wellstar Children’s of Georgia Pediatric Orthopedic Surgeon Dr. Albert Pendleton. “Watch for signs like shoulder pain, red strap marks or leaning forward while walking.”

Understand your emotions.

Emotional well-being is as important as physical health, and the new school year comes with a lot of change for kids. Help your child understand their feelings and how to cope by listening and validating their thoughts, talking through expectations, visiting their school and new classrooms, and looking ahead to what the year could be like.

With more than 80 pediatric locations across Georgia, Wellstar Children’s of Georgia is always here to support families through the big leaps, growing pains and everything in between. Find a pediatrician near you and book your child’s back-to-school exam so they can start the year strong.