7 Ayurvedic Tips to Reduce Back-to-School Stress for Parents

juliegtheyogi
Aug 2
5 min read

Ease back-to-school stress for parents with these Ayurvedic tips to stay calm, energized and balanced. Learn simple routines to support your family and your peace of mind.

Ayurvedic items on a try near pillows and windows to represent Ayurvedic tips to reduce back-to-school stress for parents — Discover simple Ayurvedic tips to ease back-to-school stress, find balance and create calm.

Back-to-school season often feels like you're being swept into a whirlwind. New schedules, early mornings, after-school activities, weekend events—it’s a lot to juggle. For parents, this time of year can be overwhelming. But what if I told you that there are Ayurvedic tips that could actually help you move through this busy time of year with more calm, clarity and energy? And what if these tips were things you could do now instead of waiting?

Ayurveda, yoga's sister science, know as the "sacred knowledge of life," offers time-tested self-care practices that can help you and your family navigate this seasonal transition with more balance. You don’t need to overhaul your entire life to get results. A few simple adjustments can make a big difference.

Here are seven easy-to-implement Ayurvedic tips to help you stay grounded, centered and energized during this busy time of year.

Start with a grounding morning routine.
You've probably heard this a million times, but how you start your day sets the tone for the rest of it. Most people wake up and immediately look at their phone. In Ayurveda, a morning routine with key morning rituals are essential to establishing balance. Begin your day with tongue scraping, followed by a cup of warm water with lemon (or lime) to stimulate digestion.
Follow this with movement (for example, yoga, cardio or walk in nature), a few minutes of pranayama (breathing exercises) and a brief meditation. These rituals help calm your nervous system, reduce stress and give you a clear mind for the upcoming day so that you can step into your morning with intention instead of reaction.

This way to start the day builds a stable foundation to live a life that is peaceful and sustainable.
I meditate for a few minutes before I even open my bedroom door because I know as soon as I open the door, the rest of the world will come flooding in.
Pro tip: Try Alternate Nostril Breathing (Nadi Shodhana) for three minutes to ground and calm. This is one of my favorite breathing exercises in the morning, but you can do this any time of day like before a big presentation or waiting for test results from the doctor. To practice Alternate Nostril Breathing:
- Tuck the index and middle fingers of your right hand toward your right palm. Bring your right hand up to your nose and close your right nostril with your right thumb. Inhale through your left nostril.
- At the end of the inhale, close your left nostril with your right ring finger as you lift your right thumb from your right nostril and breathe out through the left side.
- Inhale through your right nostril, close it off using your right thumb, and then release your right ring finger from your left nostril as you exhale through that side.
- Repeat this breathing exercise for a couple of minutes.

Prioritize sleep like it’s your superpower.
With busy mornings and full schedules, it’s tempting to sacrifice sleep to get things done. I've definitely done that so many times that it became my norm. But Ayurveda teaches that restful, consistent sleep is crucial for optimal health. Without it, everything from digestion to immunity to mental clarity suffers.

You already know that the goal is seven to nine hours of quality sleep each night. But how does that actually happen when you're too busy? To help wind down, try Abhyanga, a calming self-massage with warm oil. This is my go-to calm-down practice that soothes the nervous system and promotes deep, restorative sleep.

Pro trip: Try coconut oil in the summer (ideal for pitta dosha) and sesame oil in the fall and winter (great for vata dosha). Warm the oil slightly between your palms and massage it into your skin before a shower or bath.

Add ghee for sustained energy.
Feeling sluggish by mid-morning or do you always get that afternoon slump? A spoonful of ghee (clarified butter) in your meals can provide sustained energy. Ghee is a superfood in Ayurveda. It nourishes your body's tissues, supports digestion and promotes mental clarity.
It’s especially helpful in fall, when the qualities of the season (dry, light and mobile) can leave you feeling scattered and depleted. Ghee balances these qualities with its grounding, oily nature.
Pro tip: Stir a teaspoon of ghee into warm oatmeal (I add cinammon and nutmeg to mine in the fall and winter), rice, quinoa and soups for an energizing boost. Get a homemade recipe for ghee or try Organic Valley ghee.

Practice mindful eating.
It’s easy to eat in a rush, over the kitchen sink or skip meals completely during back-to-school chaos or any busy period. But to optimize digestion, Ayurveda emphasizes the importance of slowing down and being present during your meals.
Opt for warm, nourishing meals that are easy to digest—think soups, stews, cooked veggies and whole grains. Try to eat at about the same times every day to help your body find rhythm and avoid eating while scrolling on your phone or computer.
Pro tip: Sit down for meals in a peaceful setting free of clutter, take a few deep breaths before you begin eating and chew every bite thoroughly.

Create a consistent family routine
Predictability creates peace. Kids thrive on routine, and so do you. Establishing a structured morning and evening schedule helps reduce last-minute scrambling and sets a calm tone for everyone in the house.

From waking up at the same time every day to having a set bedtime ritual, routines build a sense of safety and order. In Ayurveda this is known as dinacharya, or daily rhythm, and it's considered essential for harmony.
Pro tip: Create a visual schedule your whole family can follow. It empowers them to know what the plan for the day is and takes some pressure off you. If someone in your family has a question about activities for the day, you can point them to the schedule.

Make space for downtime.
You've already heard this one before: Rest is just as important as activity and being productive. In Ayurveda, balance is created through opposites. If your days are packed with stimulation, it’s vital to carve out quiet time.
Unplug for at least 30 minutes every day. Go for a walk outside, read a book or journal. As a family, try incorporating outdoor time, playing board games or reading together as part of your wind-down routine in the evening.

Pro tip: Declare one evening a week a family night, such as"Family Game Night" on Thursdays to reconnect and recharge as a family without tech.

Set a family ritual or check-in time.
Ayurveda isn’t only about individual well-being—it emphasizes harmony within your relationships, too. One way to support this is through regular family check-ins. It could be as simple as sharing highlights of the day over dinner or having tea together after school.

These rituals provide a container for connection, helping everyone feel seen, heard and supported.
Pro tip: Choose a consistent time every day to gather—no agenda required. Just connect, laugh and share.

Ayurveda to Reduce Back-to-School Stress for Parents

Back-to-school doesn’t have to mean back to burnout. By weaving in these Ayurvedic rituals, you can create more stability and calm for yourself and your family. Whether it’s starting your day with intention, eating with awareness or building in downtime, these small shifts can have a profound impact.

The beauty of Ayurveda is in its simplicity. You don’t need to be perfect. Just consistent. And Ayurveda provides that structure and framework to support a beautifully balanced routine. Even incorporating one or two of these tips can help you feel more centered, energized and ready to handle whatever the school year brings.