How to Help Your Child Prepare for the New School Year

Maria Mojica-Rangel • July 20, 2025

How to Help Your Child Prepare for the New School Year
By Maria Mojica-Rangel, PMHNP-BC | Harmony Psychiatry & Wellness

As summer winds down, many families face the emotional rollercoaster of preparing kids to return to school. For some children, this is an exciting time—new clothes, fresh supplies, and reconnecting with friends. But for others, the back-to-school transition can bring anxiety, uncertainty, and emotional resistance. The “back-to-school blues” are real, and it’s important for parents to support children in managing them.

Here are some simple, evidence-based strategies to ease the transition:


1. Ease Back Into Routine Early

Start re-establishing school-year routines at least one to two weeks before the first day. Gradually adjust bedtimes and wake-up times to match the school schedule. Involve kids in prepping lunchboxes, organizing school supplies, and planning outfits. These steps not only create a sense of readiness but also help reduce chaos on that first morning back.


2. Talk Openly About Feelings

Back-to-school anxiety often stems from the fear of the unknown—new teachers, different classmates, or tougher subjects. Encourage your child to express their concerns. Listen without judgment, and validate their feelings by letting them know it’s normal to feel nervous. You can even share stories of your own school experiences to normalize their worries.


3. Empower With Information

Help calm nerves by visiting the school before it starts. Walk the hallways, locate classrooms and lockers, and meet teachers if possible. Familiarity builds confidence. If your child is starting at a new school or is shy, consider connecting them with neighborhood kids or setting up a playdate to ease social anxiety.


4. Celebrate Small Wins

Facing fears and doing hard things builds resilience. Praise your child for small victories like speaking up in class, navigating the lunchroom, or simply getting through the day. This builds confidence and reinforces positive coping.


5. Get Involved—And Ask for Help

Join your school’s PTA, attend open houses, or meet with teachers to stay engaged. The more you know about your child’s environment, the better you can support them. If your child’s anxiety is overwhelming or persistent, don’t hesitate to reach out to a licensed mental health professional. Support is available—and effective.



Back-to-school transitions aren’t just about new supplies—they’re about emotional readiness. With a little planning and empathy, you can help your child start the year feeling supported, resilient, and ready to thrive.


Need more support as your child heads back to school? Harmony Psychiatry & Wellness offers compassionate mental health care for children, teens, and families in Colorado and Nebraska.

The Power of Gratitude: A Simple Habit That Can Transform Your Well-Being

By Maria Mojica-Rangel • November 27, 2025
The Power of Gratitude: A Simple Habit That Can Transform Your Well-Being In the fast pace of work and daily life, it’s easy to focus on what’s stressful, overwhelming, or not going the way we hoped. But research continues to show that intentionally pausing to notice the good—no matter how small—can make a meaningful difference in how we feel and function. This is where gratitude exercises come in. What Are Gratitude Exercises? Gratitude exercises are simple practices designed to help you focus on the positive moments in your day. They can be as easy as writing down three things you’re grateful for, keeping a daily gratitude journal, or using a gratitude app to track moments that made you smile. These practices don’t require much time, but their impact can be powerful. Why Gratitude Works Boosts mood and happiness: Consistently practicing gratitude can increase positive emotions, elevate overall life satisfaction, and support a more optimistic outlook. Many people notice they feel happier and more grounded when gratitude becomes part of their routine. Reduces stress and negative thinking: Gratitude helps shift attention away from worry and repetitive negative thoughts. This shift can make it easier to manage daily stress and respond to challenges with more clarity and calm. Supports emotional resilience: Studies show that people who regularly practice gratitude report fewer symptoms of anxiety and depression. Gratitude acts as a buffer during difficult times, helping you stay centered even when life feels heavy. Improves relationships: Expressing appreciation strengthens connections. Whether it’s thanking a colleague, acknowledging a friend, or noticing support you’ve received, gratitude fosters trust and deeper relationships. Encourages healthy habits: Some research links gratitude with better sleep, healthier lifestyle choices, and even improved heart health. When you feel better mentally, positive physical changes often follow. Who Can Benefit? Everyone. Gratitude exercises are helpful for individuals facing stress, students juggling responsibilities, people managing health issues, busy professionals, and anyone hoping to enhance their mental well-being. How to Get Started Write down three things you’re grateful for each day. Try a gratitude journal or mobile app to capture positive moments. Share your appreciation—send a thank-you message or tell someone how they’ve helped you. Tips for Success Be consistent. A few minutes a day or several times a week is enough. Be specific. Small details matter—sunlight through your window, a supportive coworker, or a delicious meal. Be patient with yourself. Gratitude doesn’t mean ignoring challenges. Think of it as a tool that helps you notice the good alongside the hard. Building a gratitude habit is simple, free, and backed by science. Whether you’re looking to reduce stress, strengthen relationships, or boost your mood, these small daily practices can create meaningful long-term change. If you’d like personalized ideas for starting a gratitude routine, your healthcare or wellness provider can help guide you.

Why Fall is the Perfect Time to Start Vitamin D

By Maria Mojica-Rangel • September 23, 2025
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Is My Teen Just Moody—or in Need of Help?

By Maria Mojica-Rangel • April 24, 2025
Is My Teen Just Moody—or in Need of Help? A Parent’s Guide to Teen Mental Health in 2025  By Maria Mojica-Rangel, PMHNP-BC Board-Certified Psychiatric Mental Health Nurse Practitioner
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Sleep and Mental Health: A Key to Well-Being

By Maria Mojica-Rangel • March 8, 2025
Daylight Savings: A Perfect Time to Reset Sleep Habits Daylight savings time shifts our schedules, making it a great opportunity to reassess our sleep habits. The adjustment can disrupt sleep patterns, but it also serves as a reminder to prioritize rest. Use this transition to establish a consistent bedtime, limit screen exposure before bed, and create a calming nighttime routine to support better sleep and mental health.

Managing Stress in Uncertain Times: Practical Tips from Harmony Psychiatry & Wellness

By Maria Mojica-Rangel • March 6, 2025
Uncertainty is a part of life, but when challenges arise—whether financial strain, health concerns, or unexpected life changes—stress can feel overwhelming. As a psychiatric nurse practitioner, I often see patients struggling with the weight of uncertainty. While we can’t always control our circumstances, we can develop strategies to manage stress and protect our well-being. 1. Focus on What You Can Control Uncertainty often brings a sense of helplessness, but shifting your focus to what you can control can make a big difference. Create a daily routine, set small achievable goals, and prioritize self-care—these small steps provide stability in chaotic times. 2. Practice Mindfulness & Deep Breathing Grounding techniques like deep breathing, meditation, or even a short mindful walk can help calm the nervous system. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8. This simple practice can lower stress levels in minutes. 3. Limit Overexposure to Stressful News While staying informed is important, constantly checking news updates or social media can heighten anxiety. Set boundaries—perhaps limiting news intake to twice a day—and choose trusted sources to avoid unnecessary stress. 4. Stay Connected Uncertainty can make us withdraw, but maintaining connections with loved ones provides emotional support. Whether through a phone call, video chat, or a coffee meet-up, sharing your worries with someone who listens can be incredibly therapeutic. 5. Seek Professional Support When Needed If stress becomes overwhelming, don’t hesitate to reach out for help. Therapy, counseling, or speaking with a mental health provider can offer guidance and coping strategies tailored to your needs. Small psychiatric practices like ours provide a safe space for individuals to navigate their challenges with compassionate support.  Uncertainty may be unavoidable, but by taking small, intentional steps, we can build resilience and find peace amidst the unknown.