Be Ready for Back to School
- Laura Van Horn
- Aug 5
- 9 min read
Back-to-School Wellness: Natural Support for Germs and Stress
I ran to the store yesterday and saw back-to-school supplies on the shelves, a sure sign that the school year is just around the corner. As summer winds down, families prepare to shift from relaxed days to more structured routines. While this time of year often brings fresh excitement, it can also bring two big challenges: increased exposure to germs and higher stress for kids, parents, and teachers.
Understanding the Back-to-School Challenge
The return to classrooms brings kids (and teachers) into close contact with dozens of others, sharing supplies, playground equipment, and personal space. Immune systems that may have had a quiet summer are suddenly under strain. At the same time, the shift from relaxed summer days to structured academic routines can activate the body's stress response. Early mornings, social pressures, homework, and extracurriculars can lead to elevated cortisol levels and emotional overwhelm—both of which may lower immune defenses. Parents often feel it too, juggling pickups, lunchboxes, and family logistics.
Herbs to Support Back-to-School Immune & Stress Support
The following herbs offer gentle, effective support for the immune system and help the body respond to everyday stress. All are suitable for children over the age of five and can be enjoyed daily as teas or decoctions.
Elderberry (Sambucus nigra)
Rich in anthocyanins and flavonoids, elderberry has earned its reputation as a premier immune supporter. Studies show it can reduce the duration and severity of upper respiratory viral infections while supporting overall immune function.
How to Use: Create an elderberry syrup using dried berries, local raw honey, and immune-supporting spices like ginger and cinnamon. Take 1 Tbsp daily for adults, 1 tsp daily for children for prevention, or 1-2 tsp up to 4 times a day for active infection.
Blends Well With: Ginger, cinnamon, rose hips, wild cherry, peppermint, tulsi, astragalus
Astragalus (Astragalus propinquus, A. membranaceus)
An immune-building, adaptogenic herb that helps with an appropriate stress response; astragalus is particularly good for warding off cold and flu viruses. It is best to take daily as a preventative decoction containing astragalus to avoid getting sick.
How to Use: Make a strong decoction and drink a cup 1-3 times daily
Blends Well With: Mushrooms (reishi, turkey tail, chaga), licorice, ashwagandha, elderberry
Safety Note: Do not use when actively sick, or if taking medications for an autoimmune condition
Tulsi (Ocimum sanctum, O. tenuiflorum)
Tulsi is an adaptogen that helps support the immune system and address stress. It can be taken as a preventative and for acute respiratory viral infections thanks to its expectorant and antimicrobial actions. When taken daily over an extended time, it can be beneficial for asthma and seasonal allergies.
How to Use: Brew as a tea and drink 1 cup up to three times a day
Blends Well With: Basil, lemon balm, licorice, fennel, cinnamon, ginger, cloves, peppermint
Thyme (Thymus vulgaris)
Thyme is a warming, aromatic herb long used for its strong antimicrobial and expectorant actions. It supports respiratory health, soothes sore throats, and helps the body clear stuck mucus from the respiratory tract. Thyme also stimulates digestion and may support gut-related immune functions. Because it can be drying, it’s best used on an as-needed basis rather than daily.
How to Use: Blend with sage and mint for a comforting tea to soothe a sore throat, or make an herbal steam with a handful of thyme to help fight off respiratory viruses and clear congestion, or infuse in honey for an herbal honey remedy.
Blends Well With: Sage, rosemary, peppermint, licorice, lemon balm, calendula, ginger, chamomile
Calendula (Calendula officinalis)
Calendula is a wonderful lymphatic mover (supports the flow of lymph and removal of waste from the body), as well as antimicrobial and anti-inflammatory. Respiratory infections, tonsillitis, and swollen lymph nodes all benefit from calendula. It can be taken daily to strengthen the immune system and prevent infections by stimulating the lymphatic system.
How to Use: Brew as a strong tea for extra soothing benefit by steeping 1 Tbsp of dried calendula in 2 cups of hot water, and allow to steep overnight in the refrigerator. Drink 1-2 cups up to three times a day, making a fresh batch every 24-48 hours
Blends Well With: Chamomile, peppermint, spearmint, lemon balm, fennel, licorice, marshmallow root
Chamomile (Matricaria recutita, M. chamomilla)
Chamomile, a gentle herb, promotes restful sleep, calms the nervous system, and eases emotional tension. It is especially helpful for children experiencing restlessness, irritability, or trouble falling asleep. Chamomile also soothes digestive upset caused by stress or anxiety, may reduce inflammation and hay fever symptoms, and supports the immune system, making it a valuable ally during cold and flu season.
How to Use: Brew as a tea by steeping 2 tsp of dried flowers in 1 cup of hot water for 5–10 minutes, drink 1 cup up to three times a day
Blends Well With: Lemon balm, calendula, ginger, fennel, linden, peppermint, catnip
Lemon Balm (Melissa officinalis)
Lemon balm is a delightful herb that helps alleviate stress and anxiety, renowned for its calming effects on the nervous system. It’s useful for anxious feelings, mood swings, and restlessness. It has antiviral properties against herpes simplex viruses; nevertheless, its ability to support the immune and nervous systems may make it a valuable ally during cold and flu season, even if its direct antiviral action is limited. Lemon balm is particularly helpful during emotional or academic stress and is well-loved by children for its light lemony flavor. The hydrosol can also be used for gentle aromatic support.
How to Use: Brew as a tea using 2 tsp of dried lemon balm per cup of hot water. Steep for up to 30 minutes, and drink 1 cup up to three times a day as desired
Blends Well With: Chamomile, tulsi, peppermint, spearmint, catnip, linden, citrus peels, ginger, cinnamon
Safety Note: May interact with thyroid medications; consult your healthcare provider if taking thyroid supplements
Essential Oils to Support Back-to-School Immune & Stress Support
Essential oils can provide quick-acting support for immune support, respiratory health, and emotional balance. Here are a few options to keep on hand.
Thyme ct linalool (Thymus vulgaris ct linalool)
Thyme ct. linalool is a gentle, stress-relieving chemotype of thyme essential oil. It supports the immune system with antioxidant, antimicrobial, and anti-inflammatory actions. This variety is well-suited for children or those who need a mild yet effective immune boost without the intensity of other thyme chemotypes.
How to Use: Diffuse, use in a personal inhaler, or a room spray
Blends Well With: Lemon, sweet orange, evergreens (fir, cypress, pine, spruce), lavender, tea tree
Peppermint (Mentha x piperita)
Much like lavender, peppermint essential oil has a wide range of supportive properties, including DIY cleaning, boosts energy and focus, nausea and digestion support, antimicrobial, anti-inflammatory, antioxidant, immune supportive, and respiratory support.
How to Use: Add to DIY cleaning products, in respiratory salves, diffuse for energy and clarity, or use in a personal inhaler blend for alertness and respiratory support
Blends Well With: Rosemary, eucalyptus, thyme ct linalool, tea tree, lavender, juniper berry, lemon, sweet orange
Safety Note: Do not use with children under the age of five
Frankincense (Boswellia carterii)
Frankincense essential oil has anti-inflammatory, antioxidant, and antimicrobial properties that offer strong immune support. Frankincense is a great oil to use in blends to maintain or enhance the immune system, even in those with a compromised immune system.
How to Use: Diffuse or use in a personal inhaler
Blends Well With: Lavender, tea tree, citrus (lemon, lime, mandarin), evergreens (fir, cypress, pine, spruce), patchouli
Tea Tree (Melaleuca alternifolia)
Tea tree essential oil has excellent antimicrobial, antiviral, anti-inflammatory, and antiallergy properties. It can purify the air, support respiratory health, and help protect the immune system, especially during cold and flu season. If you are prone to getting sick, suffer from allergies, tea tree oil is a good oil to keep on hand; diffuse it regularly to leverage its decongestive and anti-infectious properties.
How to Use: Add to a diffuser blend with lemon in common areas of your home if someone in the household is sick. If you feel a sore throat coming on, use one drop in warm salt water as a gargle (rinse and spit!)
Blends Well With: Eucalyptus, rosemary, thyme ct linalool, lemon, lavender, evergreens (fir, cypress, pine, spruce)
Eucalyptus (Eucalyptus globulus, E. radiata, E. dives)
Eucalyptus essential oil has immune-supportive, antimicrobial, and anti-inflammatory properties. Rich in 1,8-cineole, it promotes clear breathing and helps maintain respiratory comfort during cold and allergy seasons. Eucalyptus is especially useful for respiratory issues such as bronchitis, sinusitis, rhinitis, laryngitis, and pertussis. When combined with rosemary and peppermint, its respiratory benefits are often enhanced.
How to Use: You can add it to a lotion, oil, diffuser, salve, or personal inhaler
Blends Well With: Rosemary, peppermint, thyme ct linalool, lavender, tea tree, lemon, evergreens (fir, cypress, pine, spruce), frankincense
Safety Note: Do not use with children under the age of five, and use with caution for children under the age of ten or with those with asthma
Lavender (Lavandula angustifolia)
Lavender essential oil is widely loved for its calming effects on the nervous system, making it an ideal choice for children adjusting to new routines or experiencing school-related anxiety. In addition to supporting relaxation and restful sleep, lavender also offers anti-inflammatory, antimicrobial, and immune-supportive actions. It is gentle, effective, and blends well with the other oils in your back-to-school toolkit.
How to Use: Diffuse before bedtime to promote sleep, add to a calming room/linen spray, use in a personal inhaler to ease anxious feelings during the day, or blend into an unscented lotion to massage onto the hands and feet before bedtime
Blends Well With: Frankincense, citrus (lemon, mandarin, bergamot), tea tree, thyme ct linalool, eucalyptus, peppermint, evergreens (fir, cypress, pine, spruce), and many more!
Lemon (Citrus limon)
Lemon essential oil is more than just a refreshing scent; it is a powerful immune system stimulant with antibacterial, antioxidant, and anti-inflammatory properties. It helps purify the air and uplift the mood, making it an ideal choice during cold and flu season. Lemon oil also has antimicrobial action, making it perfect for DIY household cleaners and immune-supportive body care products.
How to Use: Add to diffuser blends to freshen the air and support immune health, especially useful when others in the home are sick
Blends Well With: Tea tree, eucalyptus, frankincense, juniper berry, lavender, evergreens (fir, cypress, pine, spruce), other citrus (lime, sweet orange, mandarin)
Safety Note: For topical use, keep the dilution below 2% (fewer than 12 drops per ounce of carrier oil) to avoid phototoxicity, preferably wash off before sun exposure
DIY Recipes for Back-to-School Wellness
Here are some practical blends you can create at home to support your family's wellness during the school year:
After School Tea Blend
A gentle tea to unwind, reset, and support emotional balance after a busy day
2 parts dried lemon balm
1 part dried chamomile
1 part dried lemon or orange peel
Mix all ingredients and store in a labeled, airtight container. Use 2-3 tsp per cup of hot water, steep covered for 10-15 minutes
Immune Support Decoction Blend
Supports natural defenses during germ season
2 parts dried elderberries
2 parts dried lemon balm
1 part dried tulsi
1 part dried ginger root
1 part cinnamon chips
Mix all ingredients and store in a labeled, airtight container. Use 1 Tbsp per cup of water, simmer covered for 15-20 minutes. Add local raw honey and a slice of lemon to taste
For a quicker, milder option: Steep the blend in a covered mug for 10–15 minutes
Immune & Concentration Support Diffuser Blend
Supports concentration while disinfecting the air
4 drops lemon essential oil
2 drops rosemary or peppermint essential oil
1 drop thyme ct linalool essential oil
Diffuse for up to 30 minutes during homework time, or create a personal inhaler for older children to use as needed
Calming Mist
A quick mist option for calming overstimulation or emotional tension
Spritz in the room or on the face (eyes closed) to refresh and soothe emotional tension
Sleep-Easy Back-to-School Spray
Promotes restful sleep during schedule transitions
1.5 oz distilled water or lavender hydrosol
0.5 oz Everclear (high-proof alcohol)
8 drops thyme ct linalool or lavender essential oil
4 drops lemon essential oil
2 oz spritz bottle
Combine in a labeled spritz bottle, shake well before each use. Spray on pillows and bedding 15-30 minutes before bedtime
Stress-Relief Bath Soak
End challenging school days with relaxation
1 cup salts - blend Epsom salt with your favorite sea salts
1 Tbsp baking soda or ground colloidal oatmeal
1 Tbsp dried chamomile flowers
1 Tbsp dried calendula flowers
1 Tbsp dried lavender buds
Mix ingredients together and store in a labeled, airtight container. You can grind the dried flowers to have smaller pieces, if desired. Add 1–2 tablespoons of the blend to a muslin teabag and toss it into the tub as it fills, or sprinkle the blend directly into the bathwater for a relaxing, skin-soothing soak
Final Thoughts
Involve your children in simple wellness routines, such as preparing a cup of herbal tea or helping choose an essential oil blend for homework time. These shared tasks teach practical skills and encourage a thoughtful attitude toward caring for the body God has given them.
Supporting wellness, especially during times of stress, is most effective when paired with the good old-fashioned basics: good sleep, nutritious food, and regular physical activity. Start small: a daily after-school tea or a calming blend for focus, and build from there. Simple, steady routines often can do more than complicated ones.
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