Mental Health Tips for the Fall Semester

Helping Your Child Settle In: Mental Health Tips for the Fall Semester from a Northern Virginia Child Psychologist

By: Dr. Lana Mahgoub, PhD, Licensed Clinical Psychologist

As a new school year gets underway, many families spend August scrambling for school supplies, doctor’s visits, and back-to-school events. But what often gets overlooked is the emotional transition that comes after the first day. For many kids, September and October are when the “newness” wears off and the real adjustment begins.

As a child psychologist, I often speak with parents who wonder if the bumps they’re seeing at this stage of the year are “normal” or signs that something more is going on. The good news? There are simple, proactive steps you can take right now to support your child’s mental health as they settle in — whether they’re in kindergarten or high school.

1. Check In Before You Jump In

It’s tempting to jump straight into problem-solving when your child seems stressed. Instead, start with a simple check-in like, “How are you feeling about school lately?” or “What’s been the hardest part of your day?” Small, curious questions (asked during a calm moment, like while driving or during dinner) open the door for honest conversation — without pressure.

Tip: Avoid yes/no questions like “Was school good today?” Instead, ask, “Tell me about the best part of your day and one part that was hard.”

2. Reinforce Structure and Predictability

Emotions tend to run high when routines are unpredictable. Establishing a consistent after-school routine (snack → homework or downtime → dinner → calming activity→ bedtime) gives kids a sense of security and control. If you have a younger kiddo, making this routine visual (e.g., visual chart/checklist) is even better! 

3. Normalize the “Post-New-Year Slump”

Many families assume the hardest part of school is the first week — but for many children, the real fatigue kicks in around week 3–5 of the semester. Let your child know that it’s completely normal if things feel harder now than at the very beginning. A simple statement like, “A lot of kids feel tired or overwhelmed once the excitement of the new year wears off,” can go a long way in helping them feel less alone.

4. Support Friendships and Social Confidence

Social stress is one of the most common reasons children and teens start to struggle during fall. Encourage your child to take small, manageable steps to build connections:

• Invite a classmate over for a short playdate or study session

• Encourage your child to greet one new person each day

• Role-play what they could say to join a conversation or ask someone to sit together

If your child is still struggling to connect, make sure they know that making friends can take time and doesn’t always feel easy — and that it’s okay to ask for help with it.

5. Build Coping Skills

Children aren’t born knowing how to regulate big feelings — those skills are taught and practiced. Here are a few simple ones you can introduce:

For worry, try a simple grounding exercise helping distract your child from anxious thoughts (e.g., name all the things in the room that are [color]) 

For overwhelm, try taking “mini breaks” to get a drink of water, stretch, or go for a short walk

For sadness, encourage your child to consider 3 things that went well today, or things they are grateful for. 

Choose one skill at a time and practice it before your child gets overwhelmed so it feels familiar when they really need it.

6. Know When to Reach Out

If your child is consistently anxious, tearful, irritable, or withdrawn — and these feelings don’t seem to improve with support — it may be time to speak with a mental health professional. A child licensed clinical psychologist can help you identify what’s going on and provide strategies tailored to your child’s unique needs.

The transition back to school is a season, not a single day — and just like any other season, it comes with its own ups and downs. A little bit of proactive support in the fall can make a big difference in your child’s confidence, emotional well-being, and long-term academic success.

You’ve Got This! 

If you’re a parent in Virginia or any participating PSYPACT state and would like additional support, Unity Kids Behavioral Health is here to help your child feel empowered, connected, and emotionally equipped this school year. Feel free to schedule an appointment HERE.