Why Parents Catch Back-to-School Blues (and How to Care for Yourself)

When kids head back to school, the spotlight is usually on their big feelings—excitement, nerves, or first-day jitters. But many parents are surprised to find themselves riding an emotional wave too: sadness, loss, or even guilt about missing their kids so much.

This is normal. After a summer of togetherness, shifting back into separation can feel jarring. Here’s how to make space for those feelings—and use them as a guide for new routines.

1. Name It and Normalize It

Feeling sad about back-to-school doesn’t mean you’re clingy or “too emotional.” It means you’ve built a strong bond with your child. Start by acknowledging your feelings without judgment: “I’m going to miss our summer mornings together.” Naming it often reduces its power.

2. Build Connection Rituals

Small, predictable rituals anchor both you and your child. It might be an after-school snack tradition, a five-minute check-in at bedtime, or a weekend outing to look forward to. These rituals reassure your child while also soothing your own sense of loss.

3. Reclaim Space for Yourself

Back-to-school also creates opportunities for parents. Use the extra time to reconnect with parts of yourself that were on hold, whether it’s reading, exercising, or catching up with friends. Filling your own cup makes you more present when you’re with your child.

4. Keep Perspective

Remember, school offers growth, independence, and friendships you can’t provide at home. Missing your child and cheering them on can co-exist. Both are signs of love.

5. Give Yourself Grace

Transitions are bumpy for both parents and kids. Some days will feel heavier than others. Extend yourself the same compassion you give your child: you’re both adjusting, and you’ll both find your rhythm.

Bottom line: Back-to-school sadness is real, but it’s not permanent. By acknowledging your feelings and building small connection points, you can ease the transition and model resilience for your kids in the process.