Pastoral Care

8 Tips to Manage Back-to-School Anxiety

Feeling nervous about starting or returning to school is completely normal. With new teachers, classmates, routines, and challenges each term, it’s understandable to feel uncertain.

The good news is that there are ways to manage back-to-school anxiety and reduce its impact on your mental health, learning, and wellbeing. Here are some tips to help:

1. Recognise the Signs of Anxiety

It’s not always easy to tell when anxiety is affecting you, as the symptoms can sometimes feel like regular stress or even physical illness. Some common signs include:

• Stomach aches, headaches, or nausea

• Trouble sleeping or changes in appetite

• Feeling restless, overly tired, or irritable

• Difficulty concentrating

Younger students may experience separation anxiety, while older students might struggle with motivation, focus, or social worries. If friendship issues or bullying might be part of the problem, talk to someone you trust for support.

2. Make Time to Talk

Having open conversations about your worries can make a huge difference. Even a quick chat in the car or while doing an activity together can help. If talking about feelings feels awkward, sitting side-by-side (rather than face-to-face) can make it easier.

Try asking open-ended questions like, "How are you feeling about going back to school?" instead of just "Are you okay?" This gives space to share thoughts, feelings, and any concerns.

3. Listen and Acknowledge Feelings

If you're feeling anxious about school, it’s okay. Acknowledge your feelings and remind yourself that you're not alone—many students feel the same way. If you're supporting a friend or sibling, avoid dismissing their worries, even if they seem small. Saying something like, "I get why that would make you nervous. A lot of people feel the same way about meeting new classmates," can help validate their feelings.

4. You Don’t Have to Solve Everything

If you're struggling with anxiety, remember that you don’t need to have all the answers right away. What’s most important is knowing that challenges can be overcome and that support is available—whether from a teacher, family member, or friend.

5. Get Organised in Advance

Feeling prepared can help reduce anxiety. For younger students, packing a school bag the night before and familiarising themselves with the school environment can make the school less stressful.

For older students, creating a back-to-school checklist can be helpful. Plan out a weekly routine that balances schoolwork, extracurricular activities, and downtime. The more prepared you are, the more in control you’ll feel.

6. Practise Anxiety-Management Strategies

Having a go-to list of ways to manage stress can be helpful. Try breathing exercises, mindfulness, journaling, or physical activity to help regulate emotions. It’s also good to practise these strategies before anxiety kicks in, so they feel more natural when needed.

7. Focus on Small Wins

Change can feel overwhelming, but breaking it down into smaller steps makes it easier. Set small, achievable goals—like introducing yourself to one new classmate or getting your homework routine sorted in the first week. Celebrate these wins along the way!

When to Seek Professional Help?

With time and support from those around you, school-related anxiety should start to ease. However, if things aren’t improving, or if anxiety is making everyday life difficult, it may be time to reach out for professional help.

Your school’s student services team or a trusted teacher may be able to offer support and strategies to help with the transition. A GP can also assess the situation and recommend additional resources if needed.

Addressing anxiety early is important for learning, resilience, and overall wellbeing. With the right support, school can become a more positive and enjoyable experience.

https://emergingminds.com.au/

The Pastoral Care Team