Let’s be honest, the back-to-school season can feel more like a sprint than a fresh start. Between early wake-up calls, forgotten lunch boxes and last-minute supply runs, it’s easy to lose sight of your own well-being. But what if this season was more than a mad dash? What if it was your chance to hit “reset” — not just for your kids but for your whole family?

As backpacks fill up, your mental load doesn’t have to. Here are five ways to ease into the school year with more calm, more connection and a focus on overall wellness, including your mental health.

Establish rhythms, not just routines

Routines are great, but rhythms give your family room to breathe. Think of a rhythm as a flexible, predictable flow that makes space for the unexpected because, let’s face it, there’s always something.

• Wake up around the same time each day and do the same activities (get dressed, eat breakfast, brush teeth, etc.).
• Wind down around the same time each day and do the same activities (take a bath or shower, play a game, read a book, etc.).
• Prep clothes, meals and backpacks the night before to reduce morning chaos.
• Build in quiet time after school — even 10 minutes of downtime can ease the transition.

Getting enough sleep is also key. Kids and adults alike benefit from consistent bedtimes. That includes turning off screens an hour before bed to support natural sleep rhythms.

Check in — with yourself and your kids

It’s not just a new school year for them — it’s also a big adjustment for you. Whether you're managing carpool chaos or navigating your own work schedule, it's OK to feel overwhelmed.

• With your child: “What was the best part of your day? The hardest?”
• With yourself: “What do I need today — support, rest or a walk?”

Encouraging open conversation helps your child build emotional awareness and reminds them that their feelings are valid. It also models that you’re human and have your own emotions — a lesson they won’t find in a textbook.

Protect mental health early and often

Back-to-school anxiety is common for parents just as much as it is for students. You’re juggling schedules, social concerns and maybe even some pressure to “do it all.” Newsflash: You don’t have to.

As you monitor your child’s stress levels, look for these signs:

• Trouble sleeping or eating
• Irritability or clinginess
• Headaches or stomachaches without a clear cause

If these signs linger, it might be time to reach out for help. Willowbrooke at Tanner offers free, confidential mental health screenings and age-appropriate counseling services. Call 770-812-3266 or visit WillowbrookeAtTanner.org to get started.

Prioritize movement and mindful moments

You don’t need a gym membership to get moving. Turn your daily walk from the bus stop into a mini nature hunt. Have a dance party while making dinner. Stretch together before bed.

Physical activity is a powerful stress reliever and mood booster for both adults and kids. And don’t forget mindfulness. Even a few deep breaths before homework or a minute of quiet time before dinner can lower stress and bring the family back into focus.

Nourish from the inside out

Back-to-school means back to lunch boxes and hurried breakfasts, but nutrition doesn’t have to be complicated. When planning and preparing meals:

• Aim for whole grains, fruits, veggies and lean proteins.
• Keep healthy grab-and-go options on hand.
• Involve kids in the process to give them a sense of control and creativity.
• Don’t forget hydration. A well-hydrated child is better able to focus and manage emotions.

We’re here to help you and your child thrive

Whether it’s a wellness checkup, pediatric care or support for back-to-school stress, our experts are here for your family. And remember: your well-being matters, too. A quick smoothie, a walk during lunch, a moment to sit and breathe — these small acts of self-care ripple through your whole household.

Need care in Carrollton, Villa Rica, Bremen or Wedowee? Visit Tanner.org to connect with the care you need.

Need immediate care? Visit Willowbrooke Urgent Care for Mental Health and Substance Use. Located at 20 Herrell Road, Suite 1, Villa Rica, Georgia 30180.

Watch the WSB-TV Atlanta news segment highlighting Carroll County’s new mental health urgent care center.