As summer winds down and the school year looms, many children begin to feel a mix of excitement and anxiety. New routines, unfamiliar teachers, social pressures, and academic expectations can all contribute to what’s often referred to as “back-to-school jitters.” For some kids, especially those who struggle with transitions, this time of year can be downright overwhelming.
While there’s no one-size-fits-all solution, there are simple, effective ways parents can help kids feel more in control, supported, and calm. One surprising yet powerful approach? Spending time together in the kitchen.
Cooking as a family offers structure, predictability, and bonding time—all of which are key ingredients in helping kids navigate change. In this post, we’ll explore how back-to-school anxiety shows up, what parents can do to support their children, and how kitchen activities can play a vital role in creating emotional stability.
Understanding Back-to-School Anxiety
Back-to-school anxiety can manifest in different ways, depending on your child’s age and personality. Common signs include:
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Trouble falling asleep or waking in the night
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Changes in appetite
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Irritability or emotional outbursts
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Complaints of stomachaches or headaches
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Withdrawal or reluctance to talk about school
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Excessive worry about the unknown (teachers, classmates, schoolwork)
For many kids, the anxiety stems from a lack of control or uncertainty. Will they like their teacher? Will their friends still be in their class? What if they forget their lunch or get lost in the hallways?
While it’s normal for children to feel some worry, chronic stress can take a toll on their mental health and overall wellbeing. As caregivers, one of the most valuable things we can do is build rituals and create spaces where kids feel safe, capable, and heard—and the kitchen is a perfect place to start.
Why Cooking Helps with Transition and Anxiety
At first glance, cooking might not seem like an obvious remedy for anxiety. But it’s actually an incredible therapeutic tool. Here's how:
1. It Creates Routine
Kids thrive on predictability. As summer schedules shift, anchoring the day with a familiar kitchen ritual—like making breakfast together or prepping lunchboxes after dinner—gives children a sense of structure and stability.
2. It Encourages Mindfulness
Chopping vegetables, stirring batter, or kneading dough all encourage kids to slow down and focus on the task at hand. This kind of sensory-rich, hands-on activity helps regulate the nervous system and bring anxious thoughts into the present moment.
3. It Builds Confidence
When kids accomplish tasks in the kitchen—especially using their own kid-safe tools like those from Tovla Jr—they feel capable and in control. Even something as simple as slicing cucumbers or stirring pasta sauce can boost their self-esteem and sense of independence.
4. It Fosters Connection
Cooking together opens the door to quality conversations. You can gently ask about their worries or let them share at their own pace. And even if they don’t want to talk, the act of doing something side-by-side communicates support and love.
5. It Offers a Role to Play
Giving kids an active role—like being in charge of packing lunches or choosing the weekly dinner menu—reminds them that they have agency, even when life feels uncertain.
Practical Kitchen Activities to Ease Anxiety
You don’t need to be a gourmet chef or plan elaborate meals to make cooking time meaningful. Here are some simple, calming kitchen activities to try in the days and weeks leading up to school:
1. Create a Back-to-School Breakfast Routine
Let your child help plan a few easy breakfast recipes they can help make or prep ahead. Think yogurt parfaits, overnight oats, or banana muffins. Use this time each morning to connect and ease into the day.
2. Pack Lunches Together
Instead of waiting until the night before school starts, ease into the routine by packing pretend or picnic-style lunches. Let your child use Tovla Jr’s kid-safe knives and utensils to cut fruit, spread peanut butter, or portion out snacks into containers. This gets them familiar with the routine and gives them some control over what they’ll be eating at school.
3. Start a “Comfort Recipe” Tradition
Pick one recipe that you always make together when someone is feeling nervous, sad, or overwhelmed. It could be pancakes, grilled cheese, or a favorite soup. Making it together can become a calming ritual your child can count on.
4. Cook a Meal Inspired by School
Make a dinner that celebrates going back to school—like alphabet pasta soup or “brain food” smoothies with blueberries, spinach, and bananas. Use the opportunity to talk about what your child is looking forward to and what they’re nervous about.
5. Bake and Share
Bake treats together and deliver them to neighbors, teachers, or friends. This small act of kindness shifts focus from inward worry to outward generosity, which has been shown to boost mood and lower stress.
More Tips for Supporting Anxious Kids During Back-to-School Season
While cooking is a powerful tool, it works best as part of a broader supportive environment. Here are some additional strategies to consider:
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Start the school routine early. Begin moving bedtime and wake-up time closer to school hours at least one week before the first day.
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Do a school walk-through. If possible, visit the school, walk the hallways, and find the classroom together. Familiarity reduces fear.
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Create a calm-down corner. Set up a cozy spot at home where your child can go when they’re feeling overwhelmed.
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Practice positive self-talk. Role-play how to handle tricky situations with phrases like “I can do hard things” or “It’s okay to ask for help.”
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Validate their feelings. Don’t dismiss their fears. Let them know it’s normal to feel nervous—and that you’re there to help them through it.
Final Thoughts
Transitions can be tough, especially for kids who feel big emotions around change. But the solution doesn’t have to involve pressure or formal interventions. Sometimes, it just takes a little extra time, attention, and a shared bowl of cookie dough to help a child feel grounded again.
By bringing your child into the kitchen—inviting them to stir, measure, chop, and chat—you’re doing more than making a meal. You’re creating a safe space where they feel capable, connected, and calm.
So as the first day of school approaches, consider pulling out the mixing bowls, letting them use their favorite Tovla Jr utensils, and reminding them (and yourself) that with love, practice, and a little time in the kitchen, you’ve got this.
Here’s to smooth transitions, full hearts, and a school year that starts with confidence.
