As summer comes to a close, teenagers and families are preparing for a busy back-to-school season.

Many teens can find the return to school particularly difficult as they are faced with new courses, settings, and social dynamics. Whether it's relocating to a new district, entering high school, or simply meeting new people, the start of the school year may cause significant tension and anxiety. If you or your teen feels nervous about the first day of school, remember that you are not alone—and that there are ways to help manage those nerves.

Understanding Back-to-School Anxiousness

In order to work with first day jitters, it is important to understand what might be stirring the anxious feelings. Potential sources of school-related anxiety include:

Fear of the Unknown: Entering a new school or grade level with new teachers, students, and curriculum can create uncertainty and nerves. “What if math is much more difficult than last year?” “What if I don’t know how to find my classroom?”
Academic Performance & Pressure: Students can find themselves concerned with grasping new material, maintaining grades, or exceeding set expectations. “What if I don’t make all A’s this year?” “What if I don’t make the Varsity sports team?”
Social Anxiety: Teenagers can worry about ‘fitting in’ and making friends with students in their classes. “What if no one is in my lunch block to sit with?” “Will I have to sit by myself if my friends aren’t in my class?
Change in Structure or Routine: It can feel stressful for students to adjust their daily routines from a relaxed summer schedule to a structured school day and extracurriculars. “How is this going to work?” “How will I have time to do it all?”

Tips for Anxious Teens

Prepare in Advance: Become familiar with your class schedule, locate your classrooms, and organize your school supplies a few days before classes begin. Visit your school before the first day of school, if possible, so that you are able to familiarize yourself with the layout of your school and location of your classrooms. Preparation for the start of the year will reduce the feeling of uncertainty.
Utilize Positive Affirmations: Replace negative ideas with positive affirmations. Instead of asking, "What if I don't make any friends?" try reframing the fearful thought with a positive one. "I'm open to meeting new people and making friends" or “I am capable of talking to someone new today.” Visualize yourself having a wonderful first day. Positive self-talk may greatly alleviate anxious feelings.
Establish a Routine: Begin settling into a school schedule a week before school starts. Go to bed and get up at predictable hours, eat regularly, and make time for homework and fun. This regimen might help your body acclimate and make the transition to school less alarming.
Use Relaxation Techniques: Add relaxation techniques to your regular routine. Deep breathing, progressive muscular relaxation, and mindfulness are all extremely useful techniques for coping with anxious feelings. Even taking a few deep breaths before starting school will help you feel more relaxed and concentrated.
Talk to Someone You Trust: Remember that you are not alone in experiencing back-to-school anxiety. Talk to your friends about your nerves and theirs. You just might be feeling the same way. You can also seek guidance from trusted parents, teachers, or counselors.
Set Small Goals: Set small, reasonable goals for your first day or week, such as introducing yourself to a classmate or navigating your way around the school. Completing these tasks can boost your confidence and sense of achievement while lowering anxiety.
Lower Screen Time: Social media may heighten anxiety, particularly when you find yourself comparing. Consider minimizing your screen time and focusing on being in the present moment. Real-world encounters can be more life-giving and less stressful.

How Can Parents Help?

Parents can play an important role in helping their teenagers cope with this transition back-to-school. Here are a few things you can do:

Encourage Open Communication: Ask your student about their feelings and hesitancies regarding heading back to school this fall. Validate their feelings and listen without judgment. Sometimes simply knowing someone is there to listen may make a big difference. Even when we might not understand or agree with someone’s feelings, we can still show them we are there for them.
Be Supportive and Uplifting: Offer your teenager reassurance and support. Remind them of their previous accomplishments and ability to overcome challenges. Encourage them to celebrate small wins and recognize their own successes, no matter how small they might seem.
Help with Routine & Organization: Assist your child in arranging school materials and creating a study space at home. Help them create a weekly schedule for coursework, examinations, and extracurricular activities. Being organized might help ease some of the stress that comes with starting a new school year. Additionally, help your teenager make sure to get adequate sleep, eat nutritiously, and stay active. A balanced routine can significantly improve their emotional and mental well-being.
Look for Anxious Symptoms: Watch for signs of worry or increased anxiety such as changes in sleep, mood, or appetite. If your teenager’s anxiety persists, consider seeking professional consultation. A counselor can provide guidance and coping skills tailored to your teenager.
Model Healthy Coping: Demonstrate how you deal with stress and share honestly about how you cope with your own anxious feelings. You can set a positive example for your teenager and empower them. You can show that it's alright to be nervous, but it's also helpful to have techniques in place to cope with those emotions. Discuss how you manage stress in your everyday life, including any relaxation or coping skills you utilize.

The first day of school is an important milestone for teenagers and their families too, marked by both enthusiasm and apprehension. If you're a student or parent experiencing back-to-school anxiety, don't hesitate to contact a licensed professional counselor for assistance. We can work together as your family heads back to school this fall.

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

This blog was written by Anna Worden.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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