Back-to-School Emotional Resilience: 12 Daily Habits for Thriving

Amanda Surratt
Aug 10, 2025
3 min read

The school year is full of promise—fresh notebooks, sharpened pencils, and new beginnings. But it can also bring a mix of excitement and pressure. Whether you’re heading into a new semester yourself, sending your kids off to school, or just ready to embrace a new routine, emotional resilience is the secret sauce to making this season peaceful, productive, and joy-filled.

Here are my favorite back-to-school daily habits to help you stand strong, stay grounded, and keep your joy—no matter what the day throws at you.

1. Get 8–9 Hours of Sleep

Resilience starts the night before. When your body is rested, your mind is sharper, your mood is lighter, and your stress tolerance is higher. Protect your bedtime like it’s an important appointment—because it is.

2. Wake Up and Announce: “I’m Having a Great Day”

Your words set your direction. Speaking life over your day before it even begins is a powerful way to choose your emotional state instead of reacting to circumstances.

3. Drink a Glass of Water First Thing

Hydration helps your brain function and keeps your energy steady. That first glass in the morning wakes up your organs, improves focus, and gets you ready to think clearly.

4. Journal for 3 Minutes

Set a timer and write whatever comes to mind—gratitude, prayers, goals, or even your to-do list. It’s not about perfection, it’s about giving your thoughts a safe place to land.

5. Read a Bible Verse

Even one verse can shift your whole perspective. God’s Word is like a lamp for your path—it helps you see clearly, even when the day feels uncertain.

6. Eat a Balanced Breakfast

Start your day with:

Protein (eggs, Greek yogurt, turkey sausage)
Complex carbs (fruit, quinoa, sweet potato, rice)
Healthy fats (cheese, olive oil, avocado, nuts)

This fuels your brain and body so you can focus and feel steady.

7. Visualize Your Day

Close your eyes for a moment and see yourself moving through the day with favor, ease, and confidence. Picture conversations going well, answers coming easily, and peace filling your heart.

8. Use the Collarbone Tap When Stressed

Gently tap underneath your collarbone while speaking “I AM” statements:

I am strong.
I am capable.
I am chosen.
I am loved.
I am worthy.
I am enough.

This simple technique helps regulate your nervous system and reminds you of who you are.

9. Speak Life Over Challenges

When a moment feels tough, repeat phrases like:

“Everything is figure-outable.”
“This may be hard, but I am learning it.”
“I am getting more confident with this.”
“Everywhere I look I see miracles.”
“I hold my classmates and teachers in the highest regard.”

Your brain listens to the story you tell it—make sure it’s a story of victory.

10. Keep a “Things That Went Well” List

End each day by writing down the wins—big or small. Over time, you’ll have a powerful record of God’s faithfulness and your own growth.

11. Remember Your True Identity

No matter what grades you get, what someone says, or how a day unfolds—you are a princess in the Kingdom. You are chosen, loved, provided for, and secure. No one can take that from you.

12. Take a 20-Minute Walk in the Sun

Natural light and fresh air are powerful mood boosters. Even better—walking helps process emotions, reduce stress, and bring clarity to your thoughts.

Final Word

Emotional resilience means being able to bounce back when something hard or stressful happens. It’s like having a strong inside—so even if the day is tough, you can still stay calm, think clearly, and keep going.

These habits help you build that strong inside. Getting enough sleep gives your brain a fresh start. Speaking positive words in the morning sets your mood for the whole day. Reading the Bible reminds you of what’s true. Eating good food keeps your energy up. Writing down what went well helps you focus on the good instead of just the hard stuff.

When you practice these every day, you’re not just waiting and hoping for a good day—you’re making one on purpose. And with God on your side, you can handle whatever comes your way.