Back-to-school anxiety looks different for every teen. It ranges from typical feelings of nervousness to severe emotional and physical symptoms, and it can follow a number of different patterns. As a parent, you can help your child recognize and name what they’re feeling, learn how to manage their stress, and communicate when they need help. Preparing for specific situations and practicing relaxation or coping skills are both key strategies for long-term relief. 

Conversations about anxiety at home may be all the preparation your child needs. If your child’s symptoms are getting in the way of life activities or they don’t go away after six months when school starts, these conversations can also pave the way toward an exploration of treatment options. 

In this article, we’ll share eight ways you can help your teen feel ready to go back to school and manage any anxiety that comes up.

8 ways parents can help teens feel ready to face back-to-school anxiety

A bit of anxiety can actually motivate us to pay attention and do our best in challenging situations. On the other hand, excessive anxiety can be limiting. Most anxiety is a fear of the unknown or uncertainty. With some intentional preparation, you can help your teen reduce the uncertainty and build resilience or tolerance for discomfort. 

Try the following strategies to help your teen through their back-to-school anxiety:

• Start conversations about school anxiety early

By the time the first day of school comes around, your teen’s anxiety may become even more intense. You may be able to ease the transition by helping them feel mentally prepared. Learning about anxiety can help normalize it. Ask your teen how they’re feeling about school and validate those feelings. Help them recognize what kinds of nervous feelings are typical and what anxiety symptoms feel like. 

• Practice relaxation and coping strategies together

Practicing relaxation and coping skills ahead of time is another way to help your teen feel prepared. Learning healthy and effective techniques to manage their anxiety will continue to help them in other life situations, too. Start with deep breathing and grounding techniques, and talk through what has helped them feel less anxious in the past. Make these new techniques a part of the daily routine, not just an idea for when their anxiety spikes.

• Address practical concerns that fuel anxiety

See if your teen has any specific concerns you can address together by visiting people or places before school starts, gradually easing into the school environment, or planning coping strategies. If they’re nervous about finding their classrooms, review their schedule together and see if you can stop by the school to locate them together. You may also be able to meet with their teachers for a quick introduction before school starts. Discuss other logistics like transportation, lunch, and after-school plans, too. 

• Maintain consistent routines and sleep schedules

Adjusting to their school-time sleep schedule and feeling rested can go a long way to help reduce anxiety. Establishing morning routines can also help them feel less rushed. At least two weeks before school starts, talk through their morning and evening routines and make a plan to gradually adjust. Start setting alarms, organizing things like shoes and backpacks, and planning lunches.

• Help them reconnect with supportive friendships

Meeting new people and encountering classmates again after summer break can both be anxiety-inducing. Help your teen set realistic expectations and plan for these first interactions. You might talk through some conversation starters or reconnect with old friends before school starts so they have some friendly faces they can count on.

• Set realistic academic expectations

Academic stress, test anxiety, and perfectionism often add fuel to back-to-school anxiety. This is another place where setting realistic expectations is helpful. Work with your teen to set goals they feel good about. Remind them that their self-worth isn’t defined by what they can achieve. It’s their effort and growth that matter more than their grades. 

• Create a support plan for difficult days

Even with careful preparation, there may be certain days and situations that are particularly tough. Identify some people your teen can go to for help and set up a communication plan. Reinforce that it’s OK to ask for help and make sure they know exactly how to do so.

• Model healthy stress management yourself

Everyone needs effective coping skills and routines for stress management that support their overall well-being. Talk about how you manage your stress while being careful to avoid projecting your own anxieties onto your teen. If you’re feeling overwhelmed, model how to talk about it in a healthy way. Show them that anxiety is a manageable part of life.

Lightfully Teen programs help young people through transitions like back-to-school time

Back-to-school anxiety is normal, but when it interferes with daily functioning, parents can take concrete steps to help. Prepare yourself for these conversations by educating yourself and reflecting on times when you’ve dealt with anxiety in the past. When your teen shares how they’re feeling, put yourself in their shoes and try to understand them. Be sure to validate what they’re feeling so you can earn their trust and work on solutions together. 

Recognizing and addressing anxiety conditions early on helps teens achieve the best outcomes. Generalized anxiety disorder (GAD) and social anxiety disorder are common conditions that contribute to back-to-school anxiety. Other conditions like obsessive-compulsive disorder (OCD), panic disorder, and post-traumatic stress disorder (PTSD) can also play a role. If your teen’s anxiety is interfering with their school experience, seeking an assessment with a licensed clinician is the first step toward getting them the help they need.

At Lightfully Teen, our licensed clinicians offer personalized primary mental health care for teens with anxiety. We help them with real-life situations, including back-to-school anxiety, by focusing on four core life processes: thoughts, emotions, behaviors, and relationships. We help teens build skills and relationships that will serve them for the rest of their lives while working through present-day mental health challenges. Each program includes family therapy sessions and support groups with other teens.

Are you concerned about a teen in your life who’s struggling with back-to-school anxiety? We can help. Contact us to ask about an assessment today.