Back to School Anxiety? Here Are 6 Ways To Help You Cope

The smell of fresh pencils, the squeak of brand-new sneakers, the crisp edges of untouched notebooks, they should all feel exciting, right? And yet, for many students (and yep, parents too), the back-to-school season has this sneaky way of throwing nerves and some real anxiety into the mix. Whether it’s about finding your locker, stepping into a tougher grade, or shaking off that “did I forget how to math?” summer fog, those fluttery jitters are 100% normal (even if they’re super annoying). 

Here’s the good news, and I mean really good news: there are ways to make peace with your back-to-school anxiety. Heck, you might even find yourself getting a little excited; no, really, it’s possible, I promise! The trick is learning to work with those nerves instead of trying to wrestle them into submission. So, grab a snack, take a deep breath, and let’s walk through some ways to make this transition as smooth as possible!

6 Ways To Help You Cope with Back-to-School Anxiety

1. Don’t Ignore the Feelings

First things first, let’s call it like it is: your nerves aren’t just going to vanish because you tell yourself you’re “fine.” Spoiler alert: anxiety loves being ignored. It’s like the clingiest guest at the party, you ignore it, and it just starts shouting louder. 

Instead, try giving those feelings a name! Maybe you’re panicking about forgetting your locker combo, dreading meeting new classmates, or wondering how you’ll survive AP Chemistry; whatever it is, say it out loud or scribble it in a notebook. Think of it as shining a flashlight into a scary closet—once you see what’s hiding in there, it’s usually not as bad as you’d imagined. 

Pro tip? Start a little “worry journal” just for those jittery, back-to-school thoughts. Spend, like, five minutes jotting everything down; it’s weirdly satisfying and clears out your mental clutter. Plus, if nothing else, you’ll have a hilarious list to look back on in a month when the school routine is old news.

2. Start Routines Early

Look, I get it. Summer mornings are all about sleeping until noon and rolling out of bed just in time for lunch. But here’s the deal: going from lazy mornings to the 6 a.m. first-day alarm is like jumping into a glacier-fed lake. Ice cold. Painful. Completely avoidable. 

Start easing into a school-friendly routine now. Go to bed a little earlier each night, set your alarm for slightly earlier each morning, and maybe even do a “dress rehearsal.” Yes, I’m talking about pretending it’s a real school morning, you know, get up, get dressed, have breakfast, maybe even time how long it takes to brush your teeth without zoning out. To make it less ugh, add in small rituals you actually look forward to. Play your favorite playlist while you get ready, brew a cup of fancy tea, or save five minutes to scroll your socials before heading out the door. 

3. Tackle the Tiny Stuff You Can Control

Feeling overwhelmed? Zoom in on the details you actually have a say in. Picking out your first-day outfit? Control. Deciding how many snacks to pack (is three too much, though)? Control. Figuring out which backpack emoji fits your back-to-school vibe? Total. Control. 

It might sound silly, even trivial, but these little decisions build up your confidence like stacking LEGO bricks. Each choice is a tiny win, and the more of those wins you rack up, the more your brain starts thinking, “Okay, I’ve got this.” It’s like a secret confidence hack that’s hiding in plain sight!

4. Flip Your Mindset

Okay, quick brain science fact for you; ready? Well, anxiety and excitement look almost identical in your body. Yep, that racing heart, those butterflies, and that weird energy buzzing through your limbs? All the same, whether you’re about to present a PowerPoint or ride the world’s scariest roller coaster. 

The difference is the story you tell yourself about what’s going on. Instead of spiraling with “Oh no, what if I forget my schedule?” try reframing it as “Oooh, maybe I’ll meet someone cool in my first class!” You don’t have to throw a parade about going back to school, just find one thing to look forward to. New art supplies? Pizza Fridays? Catching up with your locker neighbor? Whatever gets those excitement vibes flowing, lean into it! 

5. Talk It Out

Look, anxiety has an annoying little habit of making you feel like you’re the only one panicking. But guess what? Everyone, yes, everyone, has their own things they’re worried about. Even that classmate who seems to have their life together is probably stressing about something… or honestly, a lot of somethings.

You can also have an honest talk with someone you trust. Maybe it’s your bestie, a sibling who’s been through it, or even your dog (because you know they’re excellent listeners). They might not have all the answers, but just saying stuff out loud can make it feel way less massive. And who knows? If it’s a friend, they might even hit you back with an “OMG same,” and suddenly your nerves don’t seem quite so lonely.

6. Break It Down

Going back to school, and staring down the whole school year, or even just the first day, can feel like standing at the bottom of a very steep mountain. BUT, don’t psych yourself out. Instead, focus on one little piece at a time.

Worried about getting lost? Just make it to your first class. Nervous about surviving the morning? Focus on getting to lunch. Overthinking how to handle the whole day? Simply aim for that sweet, sweet final bell. Bite-sized wins give you momentum and keep your brain from unraveling over the “what-ifs.”

Also, don’t forget to celebrate the small stuff! Did you make it to homeroom without a single misstep? Found an empty bathroom between classes? That, my friend, is applause-worthy, so celebrate it!

Final Thoughts

Nervous about going back to school? Totally normal! It doesn’t mean you’re not ready, it just means you care. Every new school year is a step into the unknown, but hey, you’ve done new things before, and guess what? You’ll nail it this time, too.  So, take a deep breath, get yourself into a comfy, happy routine, and don’t be afraid to lean on the people around you. Before you know it, the jittery excitement of meeting new people or exploring new topics will outweigh the scary parts. You’ve totally got this!