Stress Management for Parents During Back-to-School
As the summer ends and children return to school, parents often find themselves navigating a whirlwind of new routines, responsibilities, and emotions. Back-to-school season can be a stressful time for many parents as they juggle the demands of work, family, and school-related activities. In fact, research suggests that the transition back to school is one of the most stressful times of the year for parents (APA, 2018). The good news is that effective stress management can not only help parents cope with the pressures of the season but also set a positive example for their children.
Stress, particularly when chronic, can have a profound impact on physical and mental health. The American Psychological Association (APA) has found that long-term stress can contribute to a variety of health problems, including cardiovascular disease, anxiety, and depression (APA, 2020). For parents, high stress levels can interfere with their ability to be present and engaged with their children, leading to feelings of burnout, irritability, and even parenting challenges.
During the back-to-school period, stress often arises from several sources:
Routines and Schedules: Shifting from a relaxed summer schedule to a structured school year can cause anxiety, especially if parents are trying to balance work commitments with school drop-offs, extracurricular activities, and homework responsibilities (Bianchi & Milkie, 2010).
Financial Pressures: The back-to-school season often involves additional expenses, from school supplies to new clothes, which can strain a family’s budget and lead to financial stress.
Mental Load: Parents often carry the mental load of managing their child’s schedule, ensuring they’re meeting deadlines, attending appointments, and keeping track of academic and extracurricular progress (Bauer, 2016).
Given the widespread effects of stress, learning and implementing stress management techniques is essential for maintaining both physical and emotional well-being during this busy period.
Stress Management Techniques for Parents
Establish a Routine
Creating a consistent morning and evening routine can ease transitions and reduce the mental load. When parents plan ahead, from packing lunches to organizing school uniforms the night before, it can help streamline the morning rush and reduce unnecessary stress (Bianchi & Milkie, 2010). Additionally, setting consistent times for family meals, homework, and bedtime helps establish stability and predictability, which can significantly reduce stress.Prioritize Self-Care
Parents often neglect their own well-being while focusing on their children’s needs. However, maintaining self-care, such as regular exercise, healthy eating, and adequate sleep, is crucial for stress reduction. The APA (2020) emphasizes that self-care allows individuals to better manage stress and maintain a positive outlook. Even brief moments of self-care, like reading a book, taking a walk, or practicing deep breathing, can make a significant difference.Practice Mindfulness and Meditation
Mindfulness techniques, such as meditation and deep breathing exercises, can be powerful tools for reducing stress. Studies have shown that mindfulness practices help lower cortisol levels (the stress hormone) and increase feelings of calm and focus (Zeidan et al., 2010). Parents can set aside just 10-15 minutes each day to meditate or practice mindfulness, helping them manage overwhelming emotions and better navigate daily challenges.Delegate and Ask for Help
It’s essential for parents to recognize that they don’t have to do everything themselves. Delegating tasks, whether to other family members or seeking outside help (e.g., a tutor, babysitter, or personal assistant), can ease the burden. Asking for help is not a sign of weakness, but rather a way to ensure that parents can focus on the most important aspects of their family’s life without feeling overwhelmed.Maintain a Positive Mindset
Stressful situations are often unavoidable, but maintaining a positive mindset can help parents cope more effectively. Instead of focusing on what is going wrong, reframing the situation to focus on potential solutions or positive aspects can reduce anxiety. For example, viewing the return to school as an opportunity for growth, both for parents and children, can transform stress into a sense of purpose and motivation (Carver, 2013).
Interestingly, managing stress as a parent can also benefit children. Studies show that parents’ stress levels can influence their children’s well-being, with high levels of parental stress contributing to behavioral problems, poor academic performance, and even mental health challenges in children (Evans & Kim, 2013). Conversely, when parents model effective stress management techniques, children are more likely to adopt similar strategies. This creates a positive feedback loop, improving the overall emotional climate in the home.
Additionally, when parents take the time to manage their stress, they are more likely to be emotionally available, empathetic, and engaged in their children’s lives. This helps strengthen family relationships, builds resilience in children, and sets the stage for a successful school year.
Back-to-school season can be an overwhelming time for parents, but by incorporating stress management techniques, parents can navigate the challenges more effectively. From creating routines to practicing mindfulness and prioritizing self-care, managing stress is essential not only for the parents’ well-being but also for the well-being of the entire family. In the long run, managing stress not only reduces health risks but also strengthens family dynamics, ensuring a more enjoyable and successful school year.
Works Cited
American Psychological Association (APA). (2018). Stress in America: The State of Our Nation. Retrieved from https://www.apa.org
American Psychological Association (APA). (2020). Stress in America: Stress and the Pandemic. Retrieved from https://www.apa.org
Bianchi, S. M., & Milkie, M. A. (2010). Work and Family Research in the United States: Implications for the World. Social Science Research, 39(5), 2-26.
Carver, C. S. (2013). Resilience and Thriving: Issues, Models, and Linkages. Journal of Social Issues, 69(1), 1–19.
Evans, G. W., & Kim, P. (2013). Childhood Poverty and Health: A Review of the Literature. In A. M. Stevens & A. L. Brown (Eds.), Psychology and Health (pp. 225–249). Routledge.
Zeidan, F., Johnson, S. K., Diamond, B. J., & David, Z. (2010). Mindfulness Meditation Improves Cognition: Evidence of Brief Mental Training. Consciousness and cognition, 19(2), 1023-1029.
Handling Back to School with Me
Reset & Recenter: A Back-to-School Sound Spa for Parents
As the school year begins, so do the routines, responsibilities, and emotional load that parents quietly carry. This restorative sound bath is designed to offer a soft landing—an opportunity to exhale, reset, and reconnect with yourself after the demands of back-to-school season.
This experience invites you into a peaceful, judgment-free space to release tension and restore balance. Through soothing soundscapes and guided meditation, you’ll have space to settle your nervous system, regulate your energy, and reclaim your inner calm.
Event Highlights:
~Guided Meditation: A gentle practice to bring your awareness inward and invite nervous system regulation.
~Sound Healing: Immerse yourself in the calming vibrations of crystal singing bowls, gongs, and chimes to release stress and reset your energy.
~Supportive Setting: Enjoy a spa-like atmosphere with soft lighting, cozy blankets, and peaceful ambiance designed to nourish and restore.
Benefits:
~Stress Relief: Let go of overwhelm and tension from the transition into the school year.
~Emotional Reset: Create space to breathe, reflect, and come back to center.
~Clarity & Calm: Support your capacity to respond with steadiness and presence in daily life.
~Nervous System Regulation: Experience the restorative effects of sound on your body, mind, and emotional state.
Our Staff: Led by trained and skilled sound bath practitioners, our sessions ensure you receive excellent care and attention. We are knowledgeable in guided meditation, and we know how to create beautiful sound that encourages brainwave entrainment. We hold a welcoming and safe space, guiding you through a harmonious soundscape that supports your well-being.
This event is limited to four participants, is $65, and requires pre-registration. Please choose carefully—while we cannot issue refunds for missed or canceled sessions, we offer credit toward another session if you cancel at least 24 hours in advance. Due to the intensity of the sound, these events are for adults only.