Returning to school after a long break can be exciting, overwhelming and everything in between. For many children, shifting from relaxed days at home to structured school routines brings big feelings that can be difficult to manage. Emotional regulation is a skill — and like any skill, kids may need time, support and practice to get back into the rhythm of using it. Whether they’re adjusting to earlier mornings, navigating friendships or feeling anxious about new expectations, there are simple ways caregivers and professionals can help ease the transition.

Why Returning to Routine Is Hard for Kids

During breaks, kids often enjoy unstructured time, fewer demands and more flexibility. When school starts again, they face:

• Increased sensory input
• Social interactions with peers
• Academic expectations and transitions
• New or unfamiliar routines
• Separation from caregivers

These changes can make even emotionally skilled children feel dysregulated. Understanding this normal adjustment period helps families respond with patience and empathy.

How Emotional Regulation Supports a Successful Transition

Emotional regulation is a child’s ability to understand, manage, and respond to their feelings in healthy ways. When kids feel overwhelmed, they may show it through:

• Withdrawn or avoidant behavior
• Tantrums or outbursts
• Difficulty focusing
• Clinginess or separation anxiety
• Irritability or sensitivity

Teaching and reinforcing regulation tools can empower kids to navigate challenges with confidence.

Strategies to Help Children Regulate During the Back-to-School Transition

1. Rebuild Routines Slowly

Structure creates predictability, and predictability helps kids feel safe. Begin reintroducing bedtime, morning routines and screen-time limits a few days before school starts — and keep them consistent afterward. Visual schedules can also reduce anxiety and increase independence.

2. Validate Their Feelings

Remind children that it’s normal to feel nervous, tired, excited or unsure. Instead of minimizing their concerns, acknowledge them:
“Going back to school after a break is hard. It’s okay to feel that way — and I’m here to help you.”

Validation builds trust and helps children feel understood.

3. Use Simple Coping Skills

Teach and practice age-appropriate strategies such as:

• Five-finger breathing
• Counting breaths
• Grounding exercises (5-4-3-2-1)
• Movement breaks
• Sensory tools (putty, fidgets, weighted items)

The more kids practice coping skills outside of stressful moments, the more naturally they will use them during transitions.

4. Create Connection Rituals

A small moment of connection can make morning drop-offs smoother. Try:

• A special handshake
• A “hug, high-five or handshake” choice
• A short affirmation: “You’re brave, you’re strong, and you’ve got this.”

These rituals offer comfort while still supporting independence.

5. Prep for Social Situations

Peers can be a major source of stress after a break. Role-play scenarios like:

• Asking to join a game
• Telling a friend “no” respectfully
• Standing up for themselves
• Handling disagreements

These practice moments strengthen confidence and social skills.

6. Maintain Calmness as the Adult

Children borrow regulation from the people around them. When caregivers stay calm, kids feel safer. If mornings feel chaotic, try preparing backpacks, lunches and clothes the night before to reduce stress.

When Additional Support Can Help

If a child continues to struggle with transitions, big emotions, or behavior concerns weeks into the semester, BHIS or therapy can offer targeted support. These services help children build emotional awareness, learn coping tools, improve social skills and strengthen communication at home and school.

At Family Connections, our team works alongside families, educators and community partners to ensure each child feels supported, understood and empowered to succeed.

Final Thoughts

It’s completely normal for kids to need extra time and support as they return to school after a break. Emotional regulation is a skill that grows with practice — and with patient, consistent guidance, children can ease back into routines feeling more confident and capable. By combining structure, connection and simple coping strategies, families can help kids start the semester strong.