Back-to-School Anxiety: Tips for Starting Middle or High School

By Sarah Rogers, LPC, NCC, CCTP

As summer winds down and the start of a new school year approaches, many students begin to feel a mix of excitement and anxiety, especially those transitioning to a new school, such as moving from elementary to middle school or from middle to high school. This transition brings with it new challenges, including unfamiliar classmates, changing schedules, and increased academic expectations. For many, it can feel overwhelming. The good news is that there are several proactive steps students can take to ease this anxiety and walk into the new year feeling more confident and prepared!

1. Acknowledge Your Feelings

First and foremost, it is important for students to recognize that feeling nervous is completely normal. Nearly every student experiences some level of anxiety when starting a new school. By acknowledging those feelings instead of pushing them aside, students can begin to manage their stress in a healthier way. According to the American Psychological Association (2023), recognizing and labeling emotions is a key part of developing emotional intelligence, which in turn improves coping skills and resilience.

2. Familiarize Yourself With the New Environment

One of the biggest stressors is simply the fear of the unknown. To combat this, students can visit their new school in advance if possible. Many schools offer orientation sessions or open houses before the year begins. Walking the halls, finding classrooms, and locating important places like the cafeteria and lockers can make the first day much less intimidating. If a formal tour is not available, students and their families can often arrange a visit through the school office.

3. Establish a Routine Early

Transitioning back into a school routine after summer break can be difficult. Starting about two to three weeks before school begins, students should gradually adjust their sleep schedules to match the school day. Going to bed and waking up earlier, eating meals at consistent times, and setting aside time for reading or studying can help ease the transition (Centers for Disease Control and Prevention [CDC], 2022). These small changes can reduce fatigue and increase focus once school begins.

4. Connect With Classmates Early

Sometimes, the social aspect of a new school is the most stressful part. Students can reduce this anxiety by reconnecting with old friends or reaching out to new classmates before the first day. Attending school events, joining extracurricular activities, or simply messaging someone from class can help students feel less alone and more supported.

5. Practice Self-Care and Stress-Relief Techniques

Deep breathing exercises, journaling, or spending time outdoors are great ways to reduce anxiety. Encouraging regular physical activity and limiting screen time, especially before bed, also supports mental health. If feelings of anxiety persist or become overwhelming, students should speak to a school counselor or trusted adult for additional support.

Conclusion

Starting a new school can feel intimidating, but it also presents an opportunity for growth, new friendships, and personal development. By preparing ahead of time and taking simple, supportive steps, students can navigate their transition with greater ease. Embracing the change with a positive mindset and knowing when to ask for help can make all the difference in turning back-to-school anxiety into excitement for what lies ahead.

References

American Psychological Association. (2023). Understanding anxiety in teens. 

https://www.apa.org/news/press/releases/stress/2023

Centers for Disease Control and Prevention. (2022). Healthy schools: Sleep and health. 

https://www.cdc.gov/healthyschools/features/students-sleep.htm

Are you a parent of child, or are you yourself looking for support for anxiety or trouble transitioning back into school, or hoping to have more support while you achieve new goals this school-year?

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