Back-to-School Wellbeing: How CBT Can Help Students, Parents, and Teachers Thrive
By Christina Zambrano, LPN
Back-to-school season can feel like a rollercoaster—exciting and full of possibilities, but also stressful and exhausting. New schedules, busy mornings, homework battles, and shifting routines can take a toll on everyone: students, parents, and teachers alike.
One tool that can make the transition smoother is Cognitive Behavioral Therapy (CBT). Think of it as a mental “toolkit” for managing stress, reshaping unhelpful thoughts, and creating healthy habits.
For Students
Tame “What If” Worries: If you catch yourself thinking, “What if I fail?”—flip it. Ask, “What if I succeed?” or “What small step can I take to feel prepared?”
Break Big Tasks Down: Studying for a huge test? Don’t tackle it all at once—set mini-goals so each win builds confidence.
Shift Self-Talk: Replace “I’m terrible at this” with “I’m still learning, and that’s okay.”
For Parents
Pause Before Reacting: When your child is melting down over homework, take a slow breath. It helps you respond calmly instead of joining the storm.
Notice the Good: It’s easy to point out what’s wrong—make a habit of pointing out effort, kindness, or small successes.
Set Predictable Routines: Even 10 minutes of family wind-down time at night can make mornings calmer.
For Teachers
Reframe the Day: Instead of “This class is so difficult,” try “This class is challenging, which means I’ll get to try new strategies.”
Keep a Success Log: Jot down one positive classroom moment a day—on tough days, it’s a reminder that progress is happening.
Teach Micro-Breaks: A 60-second stretch or breathing exercise can reset focus for both you and your students.
School will always come with challenges, but with the right tools, those challenges can turn into opportunities for growth. A little CBT know-how can help us all—students, parents, and teachers—walk into the year feeling steadier, calmer, and more confident.
If stress or anxiety is starting to feel unmanageable—whether it’s constant racing thoughts, trouble sleeping, frequent panic, or a sense of dread about the school day—it might be time to reach out for help.
Our team has decades of experience helping students, parents, and teachers navigate life’s challenges. CBT is one of the most effective treatments for stress and anxiety, and research shows that many people see significant improvement in as few as 8–12 sessions.
Therapy isn’t about “fixing” you—it’s about giving you practical skills and a safe place to untangle what’s going on so you can move forward with more confidence and calm.
