Ease the back-to-school transition with calming routines, emotional wellbeing tips, and mindful support. Discover how Super Chill can help.

Heading back to school can stir up a lot, for teachers, parents, and maybe most of all, kids. Shifting gears from summer into routine often brings a swirl of emotions: excitement, nerves, anticipation, dread. Sometimes all at once. Whether it's old worries showing up again or something entirely new, it’s all valid. There’s no rulebook for how anxiety works. 

No matter where you fall on this equation, here are some tips on how to beat the back-to-school scaries and embrace this new chapter with a sprinkle of mindfulness and some tricks up your sleeve. 

NEW SCHOOL, NEW NERVES 

Whether heading back after the long summer break or walking into a room full of strangers at a new school, those first days back can feel daunting, and for kids starting a new school year can feel like the spotlight’s on them. Will I like my new teacher? Where do I sit? Who will I talk to? What if I get lost?  

Before they walk through the school gates, pause together and take three slow, deep breaths. Breathing like this tells the brain it’s safe, a little signal to the nervous system that it doesn’t have to go into overdrive. 

The Super Chill app is packed with breathing exercises for kids, whilst on the Rituals App we have a Just Breath Breathwork Masterclass with guided breathing exercises for adults and kids. 

ACADEMIC PRESSURE 

It starts younger than it used to. From spelling tests to exam prep, kids today carry a lot of pressure to succeed and, often, to be perfect. But learning isn't a race and struggling with something doesn't mean they're failing. It means they're learning. 

You can help shift the focus from outcome to experience. 

Swap “Did you do well?” with “What did you learn today?” or “Was anything tricky?” It creates space for reflection and lets them know it’s okay not to have all the answers. 

Want more conversation starters? The Super Chill app has handy chat cards, that can support parents with asking questions and creating meaningful conversations. 

FEAR OF NOT FITTING IN 

Friendships change. Groups shift. Cliques form and un-form. It’s not unusual for kids to feel like they’re on the outside looking in. That ache of I don’t belong here can be especially loud during back-to-school season. 

The best antidote? Normalise it. Belonging doesn’t mean being everyone’s favourite, it means feeling safe enough to be yourself. Practising simple social scripts at home (“Hi, can I sit here?”) can also go a long way in giving kids tools they can reach for in the moment. 

SEPARATION ANXIETY 

It’s not just the little ones who feel it. Even teens can struggle with being away from home, even if they’re less likely to say so. If your child has a tough time with goodbyes, creating a small routine can make all the difference. A parting phrase, secret handshake, even a scent dabbed on the wrist, something simple that says: you’re okay, and I’m still with you, even when I’m not right there. 

THE COMPARISON TRAP 

Between grades, group chats and social media, comparison creeps in early and sticks around. Kids start measuring themselves against others, even when no one's asking them to. 

Gently remind them: we all grow at our own pace. Just because someone else seems to be racing ahead doesn't mean your child is behind. Help them practice this simple reminder: You are not too much. You are not too little. You’re exactly where you need to be. 

WHEN BIG FEELINGS HAVE NO WORDS 

We’ve all had those days, when someone asks, “What’s wrong?” and we honestly don’t know how to answer. For kids, that feeling can happen often. The ability to name and explain emotions takes time to develop. And the truth is, the human brain isn’t fully wired for self-regulation until our mid-twenties. 

That’s a long time to be navigating life without always knowing what’s going on inside. The best thing we can offer? A safe space to feel what they feel, and a soft landing when it all feels like too much. 

MAKE A BACK-TO-SCHOOL MINI DEAL  

When it comes to big feelings, kids often need a little help learning how to manage them, especially in the midst of school business. That’s where Super Chill comes in. 

Created for kids aged 6 and up, Super Chill is a free, easy-to-use app filled with playful exercises, guided breathing and gentle tools to help children cope when things feel overwhelming. It’s designed to help kids understand their emotions, build resilience and take small steps towards feeling better, all in a way that feels natural and fun. 

One of the newest initiatives is the Super Chill Mini Deal, a printable contract that kids and parents can sign and place somewhere where it can be seen like the fridge. The deal is focused on creating peace and rhythm in the day, essentially calm routines that everyone pledges to stick to.  

Rituals is proud to be the founding partner and exclusive sponsor of the Super Chill Foundation. Together, we’re on a mission to help children see their minds as superpowers, and learn how to take care of them, just like we do with the rest of our bodies. 

HOW YOU’RE MAKING A DIFFERENCE 

As part of our Profit Pledge, Rituals has committed 10% of our net profit* to supporting causes that are making a positive impact on people and planet, and Super Chill is one of them. So, every time you shop with Rituals, you’re helping support the mental wellbeing of children across Europe. One small purchase. One big ripple effect. 

Want to learn more about our 10% Profit Pledge? You can read all about our 10% Profit Pledge here. 

AND REMEMBER… 

Big transitions come with big feelings. The best thing we can do is make space for them, meet them with kindness, and give kids the tools they need to find calm in the chaos, one school day at a time. 

*From 2025 onwards, we commit to spend 10% of our net profit of the previous year (e.g. in 2025, we commit to spend 10% of our net profit of 2024).