{"id":233656,"date":"2026-09-01T08:56:58","date_gmt":"2026-09-01T12:56:58","guid":{"rendered":"https:\/\/thelocalgirl.com\/fairfax\/?p=233656"},"modified":"2026-09-01T08:56:58","modified_gmt":"2026-09-01T12:56:58","slug":"back-to-school-expert-tips","status":"publish","type":"post","link":"https:\/\/thelocalgirl.com\/fairfax\/back-to-school-expert-tips\/","title":{"rendered":"Guest Author: Back-to-School Transition Tips from a Northern Virginia Therapist"},"content":{"rendered":"<div id=\"custom_featured_image\" style=\"display:none;\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--800x533.png\" class=\"attachment-medium size-medium wp-post-image\" alt=\"sarah albanawi therapy\" style=\"margin-bottom: 15px;\" srcset=\"https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--800x533.png 800w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--768x511.png 768w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--585x390.png 585w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--263x175.png 263w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy-.png 1000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><div id=\"custom_category\" style=\"display:none;\">changes<\/div><p><em>This guest piece was written by local therapist Sarah Albanawi. Sarah is the founder of<a href=\"https:\/\/sarahalbanawi.com\/\" target=\"_blank\" rel=\"noopener\"> Heal with Sarah<\/a> in Falls Church. She is an integrative practitioner focused on supporting clients experiencing stress, trauma, ADHD, emotional dysregulation, and chronic pain through a thoughtful mind-body approach. Here are her expert tips for parents, teachers, coaches and all adults working with children during the back-to-school season.<\/em><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-233663\" src=\"https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy-.png\" alt=\"sarah albanawi therapy\" width=\"450\" height=\"300\" srcset=\"https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy-.png 1000w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--800x533.png 800w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--768x511.png 768w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--585x390.png 585w, https:\/\/thelocalgirl.com\/fairfax\/wp-content\/uploads\/sites\/6\/2026\/09\/sarah-albanawi-therapy--263x175.png 263w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<h1><b>Make Back-to-School Business as Usual<\/b><\/h1>\n<p><span style=\"font-weight: 400;\">The first day of school can bring up a lot of feelings\u2014not just for students, but for parents and teachers, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some students, going back to school represents a new beginning. It can mean meeting new teachers, making new friends, adjusting to a different schedule, or even trying to figure out how they want to present themselves in a new school year.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For parents, there can be a completely different kind of pressure. They want their children to be prepared, confident, healthy, happy, successful, and ready to excel in their classes. There are school supplies to buy, schedules to organize, meals to plan, and routines to reestablish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can feel like a lot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But here is something I want parents and students to remember:<\/span><\/p>\n<p><b>You do not have to have everything figured out on the first day.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The first day is just the beginning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first few weeks are really about adjusting, learning, and finding your rhythm.<\/span><\/p>\n<h2><b>The Theme: Business as Usual<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best things you can do during the back-to-school transition is maintain a <\/span><b>\u201cbusiness as usual\u201d<\/b><span style=\"font-weight: 400;\"> attitude at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be easier said than done.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Back-to-school season can create a lot of chaos. There are shopping lists, new schedules, early mornings, homework, activities, and expectations. When parents feel overwhelmed, children can often pick up on that energy.<\/span><\/p>\n<p><b>Calmness can be contagious, and anxiety can be contagious, too.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That doesn&#8217;t mean parents aren&#8217;t allowed to feel anxious. Of course they are. Parents have a lot on their plates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It simply means that while you&#8217;re preparing your children for school, remember to take care of yourself, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a long to-do list, make a plan. Put things on the calendar and prioritize what actually needs to happen first. If you don&#8217;t have time to do everything yourself, look for ways to make life easier. Use delivery services when necessary. Ask family members for help. Delegate when you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes one of the hardest things to do is ask for help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But asking for help doesn&#8217;t mean you aren&#8217;t capable. It means you&#8217;re recognizing that you don&#8217;t have to do everything alone.<\/span><\/p>\n<p><b>Work smarter, not harder.<\/b><\/p>\n<h2><b>Be as Ready as You Can Be\u2014Then Move On<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">For students, my biggest piece of advice is simple:<\/span><\/p>\n<p><b>Be as ready as you can be, and then move on with your life.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Get your backpack ready. Find your clothes. Know where you&#8217;re supposed to be. Set your alarm. Prepare what you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And then go back to your regular routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to spend every waking moment thinking about school.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining your normal daily routine can help ease some of the anxiety that comes with the back-to-school transition, especially for students who struggle with change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of thinking, <\/span><i><span style=\"font-weight: 400;\">\u201cEverything is going to be different,\u201d<\/span><\/i><span style=\"font-weight: 400;\"> remind yourself:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">\u201cWhat if it all works out better than I thought?\u201d<\/span><\/i><\/p>\n<h2><b>Don&#8217;t Get Attached to the Outcome<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">One of the hardest parts of going back to school can be the expectations we create before we even get there.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Students may think:&nbsp;<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Will my friends still be my friends?<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Will I do well in my classes?<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Will this be a good year?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Parents may have their own expectations about how the school year should go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But the truth is, we can&#8217;t control every outcome.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going back to school can be an opportunity to practice <\/span><b>letting go of expectations and staying open to what happens.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Some friendships will stay the same.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some friendships may change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people may have changed over the summer. And so have you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That isn&#8217;t necessarily a bad thing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People grow and change. Sometimes we grow together, and sometimes we grow in different directions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than expecting everyone and everything to remain exactly the same, give yourself permission to discover what this school year will actually be. Be curious and get creative with creating new connections with new and old friends.&nbsp;<\/span><\/p>\n<p><b>Start the Day With Mindfulness<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Another way students can prepare themselves emotionally for the school day is by incorporating a short mindfulness practice into their morning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn&#8217;t need to take more than 10 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with five minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One simple practice is <\/span><b>gratitude journaling<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Write down ten things you&#8217;re grateful for before starting your day. Try to make them specific and personal rather than generic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am grateful that I am healthy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am grateful for the people who support me.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am grateful that I have the backpack I wanted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am grateful for my favorite pair of shoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I am grateful that I have someone I can talk to when I&#8217;m having a difficult day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The purpose isn&#8217;t to pretend that everything is perfect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The purpose is to train your brain to notice what is going well, even when other things feel uncertain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is a short guided meditation. There are many free five-minute guided meditations available online. Simply search for <\/span><b>\u201c5-minute guided meditation\u201d<\/b><span style=\"font-weight: 400;\"> and find one that feels comfortable for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindfulness gives you an opportunity to check in with yourself before the day gets busy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How does my body feel?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Am I holding my breath?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Where am I feeling stress?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you notice where you&#8217;re holding tension, bring your attention to your breathing. Take several slow breaths and allow your body to relax.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t have to make the anxiety disappear.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You are simply practicing noticing it without allowing it to take over.<\/span><\/p>\n<h2><b>Get Ahead of Your Assignments<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Once school begins, one of the fastest ways for students to become overwhelmed is to have multiple assignments from multiple classes floating around in their heads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of trying to remember everything, <\/span><b>get it out of your head and onto your calendar.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I like to call this a <\/span><b>\u201ccalendar dump.\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you receive your syllabus or assignment schedule, take about 15 minutes to enter important due dates into your phone or computer calendar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then set reminders a few days before each assignment is due.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This gives you something incredibly valuable:<\/span><\/p>\n<p><b>time.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Instead of realizing the night before that you have a major assignment due, you have already been reminded that it is coming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This small habit can make a big difference in reducing the feeling of, <\/span><i><span style=\"font-weight: 400;\">\u201cI have so much to do and I don&#8217;t know where to start.\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t have to rely on your brain to remember everything.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let your calendar help you.<\/span><\/p>\n<h2><b>Parents: You Don&#8217;t Have to Fix Everything<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Parents have an important role in helping children navigate the back-to-school transition\u2014but that doesn&#8217;t mean you have to solve every problem for them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintain that <\/span><b>business-as-usual environment<\/b><span style=\"font-weight: 400;\"> at home as much as possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plan school-supply shopping instead of waiting until the last minute. Plan meals. Get familiar with schedules. Give yourself enough time so that everything doesn&#8217;t feel like an emergency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But preparation isn&#8217;t only about supplies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have ongoing conversations with your children about how they feel about going back to school.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And when you ask, <\/span><b>be curious.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Try not to immediately jump in with advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes your child doesn&#8217;t need you to fix the problem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes they just need you to listen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practice active listening. Let them finish their thoughts. Ask questions. Make space for their feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure whether they want advice, simply ask:<\/span><\/p>\n<p><b>\u201cDo you want me to help you figure this out, or do you just want me to listen?\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That question can give your child the opportunity to tell you what they actually need.<\/span><\/p>\n<h2><b>Ask: \u201cHow Can I Help?\u201d<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When your child is struggling, you don&#8217;t always have to know the right thing to say.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can simply ask:<\/span><\/p>\n<p><b>\u201cHow can I help?\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Or:<\/span><\/p>\n<p><b>\u201cWhat can I do to make this easier?\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These questions communicate something powerful:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">I&#8217;m here.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">I care.<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">You don&#8217;t have to figure this out alone.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">And sometimes, your child may say, <\/span><b>\u201cNothing. I don&#8217;t need help.\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That is okay, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Giving your child space doesn&#8217;t mean you&#8217;re abandoning them. It can mean you&#8217;re allowing them the opportunity to develop their own problem-solving skills while knowing that you are available when they need you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Parents can also take a moment to reflect on their own childhood experiences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your child is going through something difficult, ask yourself:<\/span><\/p>\n<p><b>\u201cHow would I have wanted my parents to respond to me when I was experiencing this?\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That question can help shift the focus from immediately fixing the situation to understanding what your child may actually need.<\/span><\/p>\n<h2><b>Make Time to Check In as a Family<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">One of the simplest things families can do is create regular opportunities to check in with one another.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn&#8217;t have to be a formal family meeting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can happen at the dinner table, in the car, while taking a walk, or before bed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ask about the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ask what went well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ask what was difficult.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ask what they are looking forward to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, create an environment where your child knows they can talk without immediately being judged, corrected, or given a solution.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When children feel heard, they are often more willing to share.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And when parents make time to listen, they get to remain connected to what is actually happening in their child&#8217;s life.<\/span><\/p>\n<h2><b>You Don&#8217;t Need a Perfect First Day<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Back-to-school season can bring excitement, nervousness, hope, pressure, and uncertainty\u2014all at the same time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal isn&#8217;t to eliminate every uncomfortable feeling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to help ourselves and our children <\/span><b>move through those feelings without allowing them to control the entire experience.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Prepare what you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintain your routines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take care of yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use your calendar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practice mindfulness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stay open to change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And remember that you don&#8217;t have to know exactly how the school year will turn out.<\/span><\/p>\n<p><b>Be as ready as you can be\u2014and then move on.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The first day is only one day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first few weeks are where everyone gets to settle in, find their rhythm, adjust to changes, and discover what this new school year is going to look like.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So take a breath.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t have to make everything perfect.<\/span><\/p>\n<p><b>Sometimes, \u201cbusiness as usual\u201d is exactly what we need.<\/b><\/p>\n<p>Sarah Albanawi is located in Falls Church, VA. You can learn more on <a href=\"https:\/\/sarahalbanawi.com\/\" target=\"_blank\" rel=\"noopener\">her website<\/a> or by following her on <a href=\"https:\/\/www.instagram.com\/healwsarah\/\" target=\"_blank\" rel=\"noopener\">social media<\/a>.&nbsp;<\/p>\n<p class=\"p1\"><span class=\"s1\">Follow @thefairfaxgirl on&nbsp;<a href=\"https:\/\/www.instagram.com\/thefairfaxgirl\/\"><span class=\"s2\">Instagram <\/span><\/a>+&nbsp;<a href=\"https:\/\/www.tiktok.com\/@thefairfaxgirl\"><span class=\"s2\">TikTok<\/span><\/a> for the latest Northern Virginia updates, and check out our&nbsp;<a href=\"https:\/\/thelocalgirl.com\/fairfax\/events\/\"><span class=\"s2\">events calendar<\/span><\/a>, which has over 100+ events weekly to peruse. Sign up for our newsletter <a href=\"https:\/\/thefairfaxgirl.myflodesk.com\/launch2025\"><span class=\"s3\">here<\/span><\/a><\/span><span class=\"s4\">.&nbsp;<\/span><\/p>\n<div class=\"categories\" style=\"text-align: center;\"><a class=\"button\" href=\"https:\/\/thefairfaxgirl.com\" target=\"_blank\" rel=\"noopener\">stories<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>changesThis guest piece was written by local therapist Sarah Albanawi. Sarah is the founder of Heal with Sarah in Falls Church. She&hellip;<\/p>\n","protected":false},"author":424,"featured_media":233663,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[8833,9709,7802,7997,7998,9593,9728,9294],"tags":[9774,9744,9767,9700,9702,9743,9845,9731,9735],"class_list":["post-233656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-culture","category-fairfax-county","category-kid-friendly","category-lifestyle","category-people","category-local-girl-rss-feed","category-virginia","category-women-owned","tag-community","tag-fairfax-county","tag-falls-church","tag-kid-friendly","tag-lifestyle","tag-northern-virginia","tag-tlg","tag-virginia","tag-women-owned"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.3 (Yoast SEO v28.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Guest Author: Back-to-School Transition Tips from a Northern Virginia Therapist - 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