Helping families survive back-to-school transition stress

New school years, updated practice schedules, and packed calendars are hallmarks of shifting away from summer for many families.

The season of transition and increased activity poses challenges for both parents and children, according to Paul Springer, a marriage and family expert at Virginia Tech. He offers insight into the root of some of those issues, measures to help avoid them, and tips to mitigate any that might arise.

Transitions, not just busyness, create stress:

Springer said transitions during this time of year can be particularly stressful because families are often shifting rhythms from a relaxed pace of summer to a packed schedule in multiple areas of life.

“Transitions themselves are really kind of stressful. It’s not just that we have to do more; we have to change the rhythm of everything we’re doing,” he said.

Combined with the cognitive load of having more to do, the fall season can lead to increased tensions and emotional outbursts within a household.

“When our calendars get busier, we’re much more likely to be irritable and frustrated,” Springer said.

Be intentional about what gets your time:

Springer recommends families choose the “best” commitments, not just the “good” ones. He said this means reflecting on what truly matters to the family, setting boundaries, and knowing when to say “no.”

“If we don’t learn to reel back, we’re essentially just overloading ourselves with activities that may not be bringing value,” Springer said.

Rest and connection are necessities, not rewards:

Springer said downtime, self-care, and consistent family connection are often key for people staying grounded during chaotic times. Whether it’s exercise, family dinners, date night, or scheduled downtime, those routines can reduce stress and keep relationships stronger during busy seasons. They should not be viewed as add-ons, but as essential.

 “The idea that rest is a reward, that’s really not a good way to live your life... I think that we need to spend time doing things for ourselves that fill ourselves,” Springer said.

About Springer

Paul Springer is a licensed marriage and family therapist who specializes in working with individuals, couples, and families who have experienced loss and trauma. He is a clinical fellow of the American Association for Marriage and Family Therapy, an AAMFT-approved supervisor, and has maintained a small private practice working primarily with couples.

By Travis Williams, Virginia Tech for Newswise. The Gayly online. 9/5/26 @ 2:24 p.m. CST.