From Summer Chill 😎 to School Stress 😵‍💫: Coping with Back-to-School Anxiety

As summer winds down and the new school year begins, it’s common to feel a mix of excitement and nervousness. For many students, though, that nervousness can build into something more—back-to-school anxiety. Whether it’s starting a new school, transitioning to middle or high school, moving away from home to start college, or simply returning to a consistent routine after a relaxing summer break, fall changes can certainly stir up stress and worry.

Why Back-to-School Anxiety Happens

Anxiety often thrives in times of transition and uncertainty. The start of a school year brings both:

• Change in routine – Shifting from summer freedom to structured schedules, homework, and early mornings can be overwhelming.

• Academic pressure – Concerns about keeping up with schoolwork, grades, or tests may fuel worry.

• Social stress – Many students feel anxious about friendships, peer dynamics, or fitting in.

• Big transitions – Moving to a new school, stepping into high school, or beginning college can feel daunting.

• New environments – Even if we see big transitions as "normal" or "part of life", we still need to acknowledge how big the changes are and the impact they can have on our emotions. No matter how exciting, it's no small thing to move away from home and family and live on our own for the first time.

• Perfectionism – Students who put a lot of pressure on themselves often experience heightened back-to-school stress.

These feelings are normal. In fact, a little anxiety can even be motivating. But when it becomes overwhelming, it can interfere with sleep, concentration, and confidence.

Signs of Back-to-School Anxiety

Some stress and worry might be expected, but it’s helpful to notice when it moves into "anxiety" territory and starts to impact daily life. Signs may include:

• Difficulty falling or staying asleep (or, for some, excessive sleep when able)

• Frequent headaches/stomachaches

• Changes in eating patterns

• Increased irritability or tearfulness

• Excessive worry about school-related situations

• Avoidance of certain classes or school altogether

• Avoidance of socializing (isolation) or of enjoyable activities

• Trouble focusing or completing tasks*

Strategies to Manage Back-to-School Anxiety

Here are some ways students (and parents) can help ease the transition:

1. Re-establish a routine early – Start adjusting sleep and meal schedules a week or two before school begins. Predictability helps reduce stress and sets you up for success.

2. Make sure basic needs are met – Getting enough sleep, eating regularly, staying hydrated, fitting in daily movement, and connecting with others can go a long way in helping regulate your nervous system and manage anxiety.

3. Break things down – Instead of focusing on the entire school year, try to take it one day—or even one class—at a time.

4. Balance out "worst-case-scenario" thoughts – You may not be able to stop yourself from going there, but you can balance out catastrophic thinking by imagining the same scenario turning out for the best. I call it "playing both movies"  – you've already imaginged the worst, now what would best-case-scenario look like?

5. Normalize the feelings – Remind yourself that it’s normal to feel nervous about new situations. Anxiety doesn’t mean you can’t handle it. Often, it just means you care.

6. Focus on connection – Reach out to friends before school starts, or make plans to sit with a familiar face at lunch. Social connection helps calm anxiety.

7. Practice calming strategies – Deep breathing, mindfulness exercises, or grounding techniques can be used before school, during transitions, or in class. Even listening to a calming or comforting playlist or using fidget toys can help.

8. Seek support – Reach out to family members or friends for support and validation (or comedic relief). If anxiety becomes persistent or overwhelming, talking with a school counselor or mental health professional can make a big difference.

9. Avoid doom-scrolling – Try not to rely solely on social media for distraction. If you do use social media to cope in any way, try to focus on videos that induce what we call "positive affect". Aka videos that make you laugh, whether that be crazy cats, guilty dogs, jump-scares, or your favorite stand up comedian.

A Final Thought

Back-to-school stress (and even anxiety) are common, and it doesn’t mean anything is “wrong.” It’s a sign that your body and mind are adjusting to change. With the right tools and support, these feelings often ease as routines settle in and confidence grows.

If you're struggling with anxiety, you don’t have to go through it alone. Reaching out for support can help make this school year feel more manageable—and even enjoyable. Feeling like you could use some additional support this year?  – schedule a consult with me today!

*Note: Un- or poorly-managed ADHD symptoms or executive functioning difficulties can be a BIG trigger for school-related anxiety. Reach out for a consultation and we can talk about assessing for ADHD as well as potential treatment options. If other cognitive issues are suspected (e.g., learning disability, dyslexia, etc.), it may be worth reaching out to a neuropsychologist for a more extensive assessment. Your school psychologist also may be able to help with this.