By Yiing Tan, Registered Psychologist

Getting ready for a new school year can be exciting but also a bit overwhelming—especially for neurodivergent kids who might feel extra anxious, have sensory sensitivities, or struggle with changes in routine. Here are some ways to make the transition smoother for both kids and parents.

Strategies for Managing Back-to-School Anxiety in Neurodivergent Children

• Encourage Open Communication

Talking about school worries can help ease anxiety. Check in with your child regularly and ask how they’re feeling about going back. Sometimes, kids don’t express their concerns right away, so giving them a chance to open up can make a big difference. Let them know their feelings are valid and help them think through solutions. If they’re worried about something specific—like getting lost or not knowing what to do—talk through what steps they can take, like asking a teacher for help.

• Address Sensory Needs

Managing sensory needs can go a long way in reducing anxiety. Many neurodivergent kids struggle with sensory overload, which can make focusing and self-regulating even harder. A sensory-friendly environment starts with little things, like making sure they are comfortable in their school uniform, and keeping their backpack tidy (less visual clutter). Sensory tools like fidget toys, noise-canceling headphones, weighted lap pads, or calming scents can also help. Since every child is different, take some time to explore what works best for them.

• Use Social Stories for Younger Children

For younger kids, social stories can be a great way to help them prepare for school. These simple visual guides walk them through what to expect in different situations, making the unknown feel a little less scary. Creating a personalized social story about their first day can help them feel more confident and ready to take on the new routine.

• Reinforce Social Connections

For all children (not just ND children), having familiar faces at school can make a huge difference. Setting up playdates or meet-ups with classmates before school starts can help ease social anxiety. Even if your child is nervous about going back, knowing they have a friend waiting for them can be really comforting.

• Practice Calming Techniques

Teaching  and practicing with your child relaxation techniques can give them helpful tools for managing stress. Try practicing deep breathing, mindfulness, or progressive muscle relaxation together when they’re feeling calm. That way, when anxiety kicks in, they’ll already know how to use these strategies. The key is practicing ahead of time—because in the moment, it’s easy to forget what can help!

How to Establish Routines That Work for Children with Autism or ADHD

• Create a Structured Daily Schedule

Many neurodivergent kids thrive on routine because it makes things more predictable and less overwhelming. A structured daily schedule helps set expectations and reduces uncertainty. Sticking to a consistent morning and evening routine can provide comfort and stability.

• Practice the Morning Routine Before School Starts

If possible, start easing back into the school routine a week before the first day. Practice getting up, getting dressed, and packing a backpack just like they would on a school day. Adjusting bedtime and wake-up times gradually can also help make the transition smoother.

• Use Visual Schedules

Visual schedules are a great way to break tasks into manageable steps. Simple pictures with short instructions can help kids stay on track and know what’s coming next. Some kids even enjoy checking off completed tasks—it gives them a sense of accomplishment and makes transitions easier.

• Be Consistent but Flexible

While structure is important, it’s also okay to adjust things as needed. If something isn’t working, try making small changes instead of forcing a routine that causes stress. Giving kids some choices within their routine—like picking their breakfast or choosing which order to get ready in—can help them feel more in control.

Tips for Parents to Advocate for Their Child’s Needs at School

• Establishing Relationships with Teachers

Having a good relationship with your child’s teacher can make a big difference. Early in the school year, talk to them about your child’s sensory needs, emotional triggers, and any accommodations that help them thrive. If your child has an Individualized Education Plan (IEP), make sure their teacher is aware of it and knows how to implement it. It can also help to set up a plan for when your child feels overwhelmed—like having a safe space to go or a trusted adult they can check in with.

• Engage the School Support Team

Working with the school’s counselors, special education staff, or occupational therapists can create a solid support system for your child. Keeping communication open between home and school ensures that everyone is on the same page and working together to meet your child’s needs.

• Encourage Self-Advocacy in Children

As kids get older, helping them learn to speak up for themselves can be really empowering. Encourage them to express what they need and practice ways to ask for help. Role-playing different situations—like asking a teacher for a break or explaining a sensory need—can build confidence and make these moments easier when they happen in real life.

• Monitor Progress and Make Adjustments

It’s always a good idea to check in regularly with both your child and their teacher to see how things are going. If something isn’t working, don’t be afraid to adjust and try new strategies. Keeping an open dialogue helps ensure your child gets the support they need throughout the school year.

Ending note..

Starting a new school year can be tough, but with the right support, neurodivergent kids can feel more confident and prepared. By addressing their anxieties, establishing structured routines, and ensuring they have the appropriate accommodations in place, we can gradually set them up for success.

At Spencer Health, our psychologists offer individual therapy for anxiety management and ADHD coaching to develop effective time management and executive functioning skills. If you have a child or know someone who may benefit from this support, they can reach out to us at support@spencerhealth.com.au or ring us at 02 8411 1396 to learn more about our services.