self-care for parents

The end of summer often brings a mix of emotions—excitement, nervousness, anticipation, and stress. As backpacks are packed, lunchboxes lined up, and school calendars pinned on the fridge, both kids and parents can find themselves overwhelmed by the transition. While back-to-school season marks a new chapter of growth and learning, it can also trigger anxiety, burnout, and emotional strain for the entire family.

Let’s talk honestly about the mental health challenges that come with this season and explore realistic strategies to support your family’s well-being.

The Emotional Toll on Kids

Children, especially those starting a new school, grade level, or even changing schools altogether, can experience:

Separation anxiety (especially in younger kids)
Academic pressure or performance anxiety
Social stress: fears of bullying, fitting in, or navigating friendships
Sensory overload from long days, crowded classrooms, and routine changes

These emotional strains can show up as:

Trouble sleeping or waking up
Stomachaches or headaches with no clear cause
Emotional outbursts or mood swings
Withdrawal or silence about school experiences

The Silent Stress of Parents

While trying to be the steady hand for their children, parents often carry:

Financial pressure from school supplies, clothing, or extracurriculars
Work-life balance strain—especially for working parents juggling drop-offs, pick-ups, and homework
Emotional burnout from worrying about their child’s well-being, performance, and happiness

Parents may not notice their own stress until it shows up as:

Irritability or emotional exhaustion
Sleeplessness or feeling “on edge”
Feelings of guilt or inadequacy

How to Ease the Mental Load: Strategies That Help

Whether you’re a parent, caregiver, or educator, here are some grounded strategies to help ease the back-to-school transition:

1. Normalize the Emotions

Let your child know that it’s okay to feel nervous, overwhelmed, or even sad about the return to school. Validate their feelings before jumping into solutions. Model the same honesty for yourself: “I’m feeling a little stressed too, and that’s okay.”

2. Create Consistent Routines

Structure helps reduce anxiety. Start transitioning to school-year routines a week or two early—especially sleep and meal times. A predictable rhythm brings security and calm for both kids and parents.

3. Schedule Mental Health Check-Ins

Make it a habit to check in emotionally with your child, even just 5–10 minutes after school, to ask open-ended questions:

“What was the best part of your day?”
“Was there anything today that felt tough?”

Do the same for yourself. Journal, pray, or talk with a trusted friend about your own emotional state.

4. Practice Calming Techniques Together

Incorporate deep breathing, morning affirmations, or quiet time into your routine. These small practices build resilience and teach emotional regulation.

5. Set Realistic Expectations

Back-to-school doesn’t have to be perfect. Focus on progress, not perfection. Celebrate small wins—like getting out the door on time, finishing a hard assignment, or trying something new.

6. Build in Joy

Plan small family traditions to look forward to—Friday night movie night, Saturday pancake breakfast, or mid-week dance breaks. These joyful moments help balance out the mental load.

7. Know When to Get Support

If stress, anxiety, or sadness lingers beyond the adjustment period, it’s okay to seek professional support. Therapy or counseling can offer tools for both children and parents to manage emotional wellness.

Remember: Transitions Take Time

The beginning of the school year is not just a logistical change—it’s an emotional one. Be gentle with your kids. Be gentle with yourself. Your mental well-being is just as important as getting to school on time.

Let’s prioritize emotional safety this school year as much as academic success. When our hearts are healthy, our minds learn best.

Let’s Thrive Together.

If this season has you feeling anxious or overwhelmed, you’re not alone—and you don’t have to carry it alone. Thrive by The Rising Muse is here to walk with you through real life, real emotions, and real growth.

Parenting is one of life’s most rewarding experiences—but let’s be honest, it’s also one of the toughest. Sleepless nights, constant compromises, and the challenge of balancing a relationship while raising little humans can feel overwhelming. Add the complexities of a blended family, and it’s no surprise relationships can feel stretched to their limits.

In this heartfelt and empowering episode of Thrive by The Rising Muse, hosts Naty and Veda sit down with licensed marriage and family therapist Reesa Morala to uncover the unfiltered realities of parenting and relationships. Reesa, a Gottman-trained therapist and mom of two, shares invaluable insights on navigating the rocky terrain of parenthood without losing yourself—or your partner—along the way.

You’ll hear about:

How parenting impacts personal identity: Reesa explains why many parents feel like they’ve lost themselves and how to reconnect with who you are outside of being “mom” or “dad.”
Blended family dynamics: Building bonds with new family members can be tricky. Reesa shares why patience and boundaries are key to creating harmony.
Communication strategies that actually work: Learn simple tools to stop fights before they escalate and foster understanding instead of resentment.
The power of humor and joy: Even in the chaos of parenting, moments of laughter can bring you and your partner closer together.
Prioritizing self-care: Discover why taking care of yourself is one of the best gifts you can give your family.

Reesa’s warm, relatable style will leave you feeling seen, supported, and inspired to tackle the highs and lows of parenting with renewed hope. Whether you’re navigating life as a parent in a blended family or simply looking to strengthen your relationship, this episode is packed with actionable advice and real talk you won’t want to miss.

Reesa Morala is a Licensed Marriage and Family Therapist in California. Reesa is the owner of Embrace Renewal Therapy & Wellness Collective and host of The Real Family Eats. She is dedicated to being a parenting ally, helping parents create thriving families by prioritizing their relationships. Her passion is fueled by her overcoming generational trauma in her own life and navigating the tough transition into parenthood. She provides couples therapy, couples workshops, and parenting workshops in her private practice. In her videocast, she speaks with parents dishing on the real parenting struggle while dishing on their favorite recipes. Both ventures aim to help parents feel less alone in the hard times and support their success as a family. To reach Reesa just click here.

Ready to prioritize your relationship while thriving as a parent? Tune in to this episode of Thrive by The Rising Muse to learn how. Subscribe now on your favorite podcast platform and join the conversation transforming families everywhere.