Authored by Dr. Aidanne
Back-to-school season is here! Are you feeling the emotions?
This time of year is often loaded with mixed feelings, and can be a challenging transition for parents to navigate. While some may be excited to reestablish routine or slow down after the bustle of the summer, many find this time of year causes stress, anxiety or even sadness for those whose kiddos are heading to college or starting their independent lives. This is to be expected as the back-to-school transition reflects not only a restructuring of daily routines but also of identity. Kids enter a new grade or phase of life and so do their parents. Each family member is granted a new opportunity to grow, set healthy boundaries, and establish expectations, but this is far from easy and comes with growing pains.
A recent concept analysis describes “empty nest syndrome” (ENS) as a subjective phenomenon that unfolds in stages. First there is an initial mourning or resistance reaction, followed by feelings of loss or passive behavior. Finally, there is figuring out how to cope, and subsequent adaptation or even relief. Although some fly through this process, others can take years to work through it, all the while feeling sadness, loneliness, anxiety, guilt, irritability, and even physical symptoms like disrupted sleep and appetite changes.(1)
It’s important to note that there are opportunities for positive gains from this experience as well. Some parents may have more opportunities to connect with their partner, more personal freedom to engage in hobbies or self care, and pride in watching their child move toward independence.
Regardless of where you currently are in this journey, there are steps you can take to prioritize your health.
Prioritize movement
Regular physical activity has a strong evidence base for buffering the stress response. Those who engage in regular exercise show a smaller decline in mood after acute stress compared to their sedentary counterpart. Regular movement builds emotional resilience over time. Ultimately, try to stick with whatever will be most consistent for you. When deciding on your new routine, do your best to incorporate around 150 min/week of moderate intensity activity or about 30-minutes five days a week. (2)
Protect sleep
Sleep and stress have a bidirectional relationship. Sleep deprivation lowers pain and stress thresholds the next day, and can lead to increases in cortisol which sounds the alarm to the stress response.(3) Aim for 7+ hours of sleep nightly, as <6.5 hours qualifies as sleep deprivation. (4) Aim to protect a consistent wind-down routine during your routine shift, and do your best to practice good sleep hygiene including (5):
- Keep a consistent sleep & wake cycle, as much as possible
- Keep your bedroom cool, dark and comfortable
- Avoid screens 60-90 minutes prior to sleep
- Ensure your room is clear of any noise that may disrupt sleep. Use a white noise machine or ear plugs if needed.
- Avoid checking the time at night.
- Avoid caffeine after 12pm
- Avoid alcohol around bedtime
- Avoid using the bed for work, only sleep and intercourse.
Make room for a hobby
It’s now time for mom or dad to shuffle to and from workout classes, book clubs, club sporting events, crafting sessions, or other hobbies. Leisure activities improve sense of well-being. Hobbies also help you reinvest in yourself, and reestablish a positive sense of self. (6) Try to reclaim one activity that predates parenthood or even explore something new that you’ve always wanted to try.
Lean on your community & share what you’re going through
Friends, partners, family, and health care providers are all there for you and sharing your experience helps you heal. The sense of connection we gain from sharing with others dampens our neuronal threat responses and can be helpful in processing grief or frustrations. Try to put a name to the different emotions you’re feeling during this transition and share it out loud with at least one person.
Outsource what you can & start with meals
During any high-stress transition, decision fatigue can pile onto ever present emotional strain. Aside from falling off on an exercise routine, meal planning is one of the most common casualties I’ll see. Think about whether a family member can help with meal prep, or whether a meal delivery service may make things easier for the back-to-school weeks. You could also consider hosting a potluck style meal a few times weekly with friends to ease normal dinner duties.
You are not alone in this journey. If you are interested in having another member aboard your support team, schedule your 10-minute discovery call today to learn more about how naturopathic medicine can support you.
References:
1.) https://www.psychologytoday.com/us/conditions/empty-nest-syndrome
2.) Gianaros PJ, Wan L, DeCataldo MK, et al. Effects of a year-long aerobic exercise intervention on neuroendocrine, autonomic, and neural correlates of stress, emotion, and cardiovascular disease risk in midlife adults. J Sport Health Sci. Published online March 17, 2026. doi:10.1016/j.jshs.2026.101135
3.) Wright KP Jr, Drake AL, Frey DJ, et al. Influence of sleep deprivation and circadian misalignment on cortisol, inflammatory markers, and cytokine balance. Brain Behav Immun. 2015;47:24-34. doi:10.1016/j.bbi.2015.01.004
4.) Consensus Conference Panel, Watson NF, Badr MS, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med. 2015;11(6):591-592. Published 2015 Jun 15. doi:10.5664/jcsm.4758
5.) https://www.ncbi.nlm.nih.gov/books/NBK618378/table/article-179694.table14/
6.) Pressman SD, Matthews KA, Cohen S, et al. Association of enjoyable leisure activities with psychological and physical well-being. Psychosom Med. 2009;71(7):725-732. doi:10.1097/PSY.0b013e3181ad7978
