The start of a new school year can bring excitement, new classes, teachers, and, for many students, anxiety. Some nervousness is expected however, when anxiety becomes intense, lasts beyond the first several weeks of school or begins interfering with daily life, it may be time to take a closer look.
Understanding back-to-school anxiety
Back-to-school anxiety is an increase in stress or worry associated with returning to school, often after a summer or extended break. Students may feel nervous before the first day, worry about academics or friendships, or experience physical symptoms such as headaches, stomach discomfort or difficulty sleeping.
A few first-day jitters are normal. I encourage caregivers to pay closer attention if anxiety persists beyond the first several weeks, worsens over time or begins interfering with school attendance, relationships, sleep or everyday activities.
Signs caregivers may notice
Anxiety can look different from student to student. Physical symptoms may include headaches, upset stomach or nausea, muscle tension, changes in sleep or appetite, and fatigue. Emotional or behavioral signs can include excessive worry, irritability, mood changes, difficulty concentrating, or withdrawing from activities they typically enjoy.
Younger children may also have more difficulty separating from parents or caregivers than usual. When these changes continue or begin to disrupt a student’s ability to participate in school and daily routines, it is worth addressing early.
How caregivers can prepare before school starts
One of the most helpful things caregivers can do is validate a student’s feelings and create space for an open conversation. Instead of immediately trying to fix the worry, start by asking what feels difficult or uncertain.
Reestablishing routines before school begins can also make the transition easier, especially when it comes to sleep. If bedtime has shifted during the summer, gradually moving it earlier by about 15 to 20 minutes each night can help students adjust. It can also be helpful to focus on positive parts of returning to school, such as seeing friends, joining activities or getting back into a familiar routine.
For students who are especially nervous, visiting the school, meeting teachers or talking with school staff before the first day may help the environment feel more familiar and manageable.
Responding when a student does not want to go to school
If a student says they do not want to go to school because they feel anxious, I recommend responding with empathy while also working to understand what is driving the anxiety. Validating their feelings does not mean avoiding the situation altogether; instead, it communicates that their feelings are real and that you are there to help them work through the concern.
Once the underlying concern is identified, caregivers can work with their student and, when appropriate, school staff to develop strategies that make the school environment feel more manageable.
Coping strategies students can use at school
Coping strategies will vary from person to person, but the goal is to help students feel calm enough to remain engaged in the school environment.
Deep-breathing exercises, such as four-square breathing, can help slow the breath and redirect attention away from anxious thoughts. Other strategies may include taking an appropriate break, using a small comfort item when permitted, practicing mindfulness or asking a trusted teacher or school staff member for support.
Helping students manage common back-to-school stressors
I encourage caregivers to acknowledge that change can feel stressful.
Preparing for major changes in advance can help. Visiting a new school, meeting teachers and reviewing schedules or academic expectations before classes begin can make the unfamiliar feel more manageable.
Friendships can also be a common source of stress. Encourage students to look for peers who share their interests and to focus on treating others with kindness and respect. Building relationships takes time, and reminding students that they do not have to make a large group of friends immediately can take some pressure off.
When to seek mental health support
If anxiety continues beyond the first several weeks of school, worsens over time or begins interfering with school attendance, relationships, sleep or everyday activities, I recommend talking with your student’s health care provider or a mental health professional.
Treatment depends on the student and the severity of their symptoms. Therapy, particularly evidence-based approaches such as cognitive behavioral therapy, is commonly used to treat anxiety in children and adolescents. Medication may also be considered when appropriate, often in combination with therapy.
My top three tips for a healthy start to the school year
- Prioritize sleep.
- Establish a routine.
- Make time for something enjoyable.
