Back-to-school season comes with a swirl of emotions—excitement, nerves, new shoes, last-minute shopping lists, and maybe even a few tears (yours or theirs).
Whether you're sending a little one off to kindergarten or getting a teen back into the school groove, this time of year brings big shifts in routine, mindset, and energy. As both a pediatrician and a mom, I’ve walked this road—and I’m here to help you walk it with a little more calm and confidence.
Here’s what I recommend as you prepare your child—and yourself—for the school year ahead.
✅ Your Back-to-School Physical Checklist
Before your child walks through those classroom doors, let’s make sure their health is in check. Most schools require updated forms for attendance and sports participation, and this is the perfect time to catch up on growth, development, and any concerns you’ve had.
What to expect during a back-to-school physical:
- Height and weight check
- Vision and hearing screening
- Immunization review + updates
- Developmental and behavioral screenings (as needed)
- Discussion of sleep, nutrition, mental health, and school readiness
- Space for your questions and concerns
🏃♂️ Do I Really Need a Sports Physical?
If your child is planning to play a school sport (including P.E. in many Florida schools), the answer is yes.
A sports physical:
- Screens for underlying heart, lung, joint, or muscular issues
- Reviews any injuries or chronic conditions
- Ensures your child is physically ready for activity
- Is not the same as a regular physical—though we can combine them if scheduled ahead
Even if your child seems healthy, a sports physical is a valuable opportunity to flag things before the season starts—and keep them safe on the field.
🧒 Preparing Your Kindergartner for the First Day
Starting kindergarten is a huge milestone—for your child and for you. Even if your child seems excited, they may still feel nervous underneath, and that’s completely normal.
Kindergarten brings new faces, new routines, and new expectations. The best way to support your child isn’t by trying to make everything perfect—but by helping them feel safe, seen, and supported through the transition.
Here are a few ways I recommend easing the adjustment:
- Attend a “meet the teacher” event if your school offers one. These open house days are gold. Your child gets to see the classroom, meet their teacher with you right beside them, and start making connections in a safe, supported way.
- Read books about starting school together. Stories can spark great conversations and help your child process what to expect in a way that feels playful and relatable.
- Talk about the positive parts of school—making new friends, exploring fun activities, learning cool things—but also make space for harder feelings. You might say:
“It’s okay if you feel nervous. Starting something new is a big deal, and I’ll be here to help you through it.” - Keep routines simple and consistent in the days leading up to school. Predictability helps kids feel grounded—so focus on steady mealtimes, bedtime, and morning prep that feels calm and familiar.
- Let them ask questions—and don’t rush the answers. Kids may ask the same thing five times. That’s part of how they process. Let them lead the conversation when they’re ready.
- Model confidence—but stay honest. You don’t have to pretend it’s easy. You can say: “I’ll miss you, but I know you’re ready for this. And I can’t wait to hear about your day.”
🧑🏫 Supporting Kids in Other Grades: Big Feelings Still Show Up
Even if it’s not their first first day of school, starting a new school year still brings change—and change can be hard, even for older kids.
New teachers, classmates, classroom dynamics, academic expectations, or even switching schools can all stir up uncertainty, even if your child doesn’t say they’re nervous.
Here are a few ways I recommend supporting older kids through the transition:
- Talk about what’s changing—and what’s staying the same. Older kids benefit from knowing what to expect. Walk through their schedule, transportation plans, or new routines. Highlight the constants (e.g., “You’ll still see your old friends at lunch”) to help them feel grounded.
- Normalize mixed feelings. Older kids may hide anxiety behind irritation or “I don’t care” energy. Let them know that it’s okay to feel unsure, and they’re not alone. Try saying: “It’s normal to feel a little nervous before school starts—even grown-ups feel that way sometimes.”
- Be mindful of sleep and screen transitions. As summer winds down, help them shift back to earlier bedtimes and wind-down routines. It’s not about perfection—it’s about setting them up to function better emotionally and mentally during the day.
- Resist the urge to over-reassure. Instead of saying “You’ll be fine!” try:
“You’ve handled new situations before. What helped you then?”
This builds confidence by reminding them of their own strengths. - Give them ownership. Let them choose their supplies, pack their backpack, or help with prepping lunch. These small decisions create a sense of control during a time that can feel uncertain.
- Check in gently after school. Instead of “How was your day?”, try “What was one interesting thing that happened today?” Give space for quiet or slow-to-open-up kids to process at their pace.
Transitions can be tricky no matter your child’s age—but staying calm, curious, and connected makes all the difference.
😬 Anxiety Can Hide Behind Excitement (For All Ages)
Back-to-school season can come with big feelings—many of which look like excitement on the surface. But underneath, anxiety can show up in subtle ways, especially in kids who don’t yet have the words to explain what they’re feeling.
It’s common for kids to feel nervous before school starts—whether they’re 5 or 15. But that anxiety can sometimes show up as:
- Trouble falling or staying asleep
- More clinginess or irritability
- Tummy aches or headaches with no clear cause
- Mood swings after school
- A sudden dip in confidence (“I’m not good at this,” “I don’t want to go anymore”)
These symptoms are often temporary and settle within the first few weeks as routines become more familiar.
But if your child’s anxiety seems to be getting worse, interfering with their ability to enjoy school, or impacting eating, sleeping, or social behavior—reach out to your pediatrician.
We can help assess what’s going on and connect you with supportive resources, from behavioral strategies to child therapists if needed. You don’t have to figure it out alone—and early support can make a big difference.
🧘♀️ Take It Easy—For Everyone’s Sake
Transitions are hard. And getting back into the school routine isn’t just about buying pencils and setting alarms. It’s about emotional adjustment—for your child and for you.
A few reminders:
- Don’t expect smooth routines on Day 1 (or even Day 7)
- Give grace for early pick-ups, skipped baths, or cereal for dinner
- Reconnect after school with downtime before peppering them with questions
- Celebrate effort, not perfection
- Model calm, even when you’re scrambling (deep breath, you’ve got this)
💛 First Day Tips for Parents (Yes, You!)
- Don’t skip breakfast—yours or theirs. You’ll both feel steadier.
- Leave extra time. Someone will forget something. That’s life.
- Take the photo. You’ll never regret it.
- Keep goodbyes short and positive. Big smiles, big hugs, “You’ve got this!”
- Plan something nice for yourself after drop-off. Coffee, a walk, a cry in the car. Whatever helps.
This is a big moment. Feel it. Honor it. And know you’re doing a beautiful job guiding your child into the next chapter.
✨ Final Thoughts
Back-to-school season is full of transitions—physically, emotionally, and mentally. And while checklists and routines help, what really matters is showing up with love, flexibility, and connection.
Whether your child is starting kindergarten or heading into middle school, remember:
You don’t have to do it perfectly.
You just have to show up and walk through it together.
You’ve got this. 💛
Written by Dr. Rosana Lastra, board-certified pediatrician and founder of Head2Toe Pediatrics in St. Petersburg, FL. As a mom of two and a trusted voice in child wellness, she helps families navigate life’s transitions with expert care, practical advice, and a whole lot of heart.
