Back-to-school anxiety: How to cope with school stress and anxiety
Going back to school can bring a lot of different feelings. You might be excited to see your friends and get back into a routine. You might also feel nervous about your classes, your grades, making friends, or everything that comes with a new school year.
For some teens, those feelings can become overwhelming. You may start worrying about school weeks before it begins, have trouble sleeping, feel sick in the morning, or find yourself wanting to avoid school altogether.
If this sounds familiar, you're not alone. Back-to-school anxiety is common, and there are ways to make the transition feel more manageable.
Why does going back to school cause anxiety?
School can come with a lot of pressure, and there isn't one reason why a teenager might feel anxious about returning.
You may be worried about:
Getting good grades or keeping up with assignments
Taking a difficult class
Having a new teacher
Making friends or fitting in
Dealing with changes in your friend group
Bullying or conflict at school
Speaking in front of the class
Starting at a new school
Adjusting to a new schedule
Being away from home
Thinking about college or what comes after high school
Sometimes, you may not even know exactly what's making you anxious. You just know that the thought of going back to school makes you feel stressed or uncomfortable.
That's OK, too. You don't need to have a perfect explanation before you can ask for support.
What does school anxiety look like?
Anxiety isn't always obvious. It can affect your thoughts, emotions, behavior, sleep, and even the way your body feels.
A teenager experiencing school anxiety might have:
Trouble falling asleep or staying asleep
Headaches or stomachaches
Racing thoughts
Difficulty concentrating
Irritability or frustration
Feeling restless or on edge
Constant worries about school
Feeling overwhelmed by homework or expectations
Avoiding certain classes or social situations
Wanting to stay home from school
Losing interest in activities they normally enjoy
Having some anxiety doesn't necessarily mean that you have an anxiety disorder. Feeling nervous about a new school year is a normal response to change.
The bigger question is whether anxiety is starting to interfere with your everyday life.
How to cope with back-to-school anxiety
You don't have to make all of your worries disappear before school starts. Instead, focus on a few things that can make the transition easier.
Get back into a routine
Summer schedules can be very different from school schedules. Staying up late and sleeping in can make those first few mornings especially difficult.
Start adjusting your sleep schedule before school begins if you can. A consistent routine can also make your days feel a little more predictable.
Prepare for what you can control
Anxiety often gets worse when everything feels uncertain.
You can't control every part of your school year, but you can prepare for some of it. Pack your backpack, organize your supplies, look over your schedule, or choose what you'll wear the night before.
These might seem like small things, but having fewer decisions to make in the morning can help you start the day with less stress.
Take things one step at a time
When you're anxious, it can be easy to think about everything that could go wrong.
Instead, try focusing on what's happening right now.
If you have a lot of homework, you don't have to finish everything at once. Pick one assignment and start there. If you're nervous about making friends, focus on having one conversation instead of feeling like you need to find your entire friend group immediately.
Small steps still count.
Give yourself time to adjust
The first day of school doesn't have to go perfectly.
It can take time to get used to a new schedule, teachers, classmates, and expectations. If you're nervous during the first few days or weeks, that doesn't necessarily mean something is wrong.
Give yourself some time to settle in before deciding how you feel about the year.
What if you're anxious about friends or fitting in?
Social anxiety can make going back to school especially difficult.
You might worry about where you'll sit at lunch, whether your friends still want to hang out, what people think about you, or whether you'll fit in with a new group.
Try not to put pressure on yourself to make a bunch of new friends right away. Start with small interactions. Say hi to someone in class, talk to someone who seems friendly, or consider joining an activity you're genuinely interested in.
And if you're dealing with bullying, exclusion, or another situation that makes you feel unsafe, tell a trusted adult. You don't have to handle it alone.
How do you know when school anxiety is a bigger problem?
Some stress is part of being a teenager. But it may be time to get additional support when anxiety starts making it difficult to participate in everyday life.
Consider talking to a parent, trusted adult, school counselor, or therapist if you're regularly:
Missing or avoiding school because of anxiety
Having trouble sleeping because you're worried
Experiencing frequent headaches or stomachaches
Avoiding friends or activities you normally enjoy
Struggling to concentrate because of worry
Feeling overwhelmed for weeks at a time
Having difficulty keeping up with everyday responsibilities
You don't have to wait until anxiety becomes unbearable before asking for help.
When should a teen see an anxiety therapist?
If school anxiety is affecting your daily life, talking with an anxiety therapist can give you a place to work through what's happening.
A therapist can help you understand where your anxiety is coming from and develop strategies for managing stressful thoughts, emotions, and situations.
For parents looking for a therapist near them, finding someone who works with adolescents can also be an important part of the process. A child or adolescent counselor can provide support that's appropriate for a teenager's age and circumstances.
Therapy doesn't have to mean that something is seriously wrong. Sometimes, having a neutral person to talk to can make it easier to understand what you're feeling and figure out what might he