No matter how much you love a subject, or how much you enjoy gossiping with your friends in the hallways, attending school likely doesn’t fill you with joy. And that’s expected. But it’s also possible that your negative opinions toward school go far beyond not wanting to sit in a classroom for hours or taking notes until your hand cramps up. You may have anxiety that interferes with your overall school experience.

If you’re worried about going to school because of your anxiety, or your school anxiety feels like it’s too much to manage, it can impact your academic performance, your friendships, your confidence and how you see yourself. 

School can cause or contribute to anxiety for a variety of reasons, including:

• Overwhelming coursework
• Fear of failure due to expectations from yourself or others
• Peer pressure or bullying
• Separation anxiety from loved ones
• Changes in routine due to new school, grade or schedule
• Social anxiety

No matter what the reasons are behind your school anxiety, when it becomes overwhelming, there are ways to reduce its impact on your ability to thrive in the classroom, make friendships and work toward your long-term goals. Here are some things you can do that may help:

• Take a step back

When you’re experiencing overwhelming school anxiety, it can feel like you’re buried underneath all of your responsibilities and worries. But you’re in control of how you’re affected by those challenges. When it comes to anxiety, allow yourself to take a moment and step away.

Relaxation techniques and stress management strategies are all about helping to slow down your thoughts, forget about school for a moment and just breathe. You can try deep breathing, mindfulness meditation or spending a few minutes getting fresh air in nature.

• Cut yourself some slack

We all tend to be a bit too hard on ourselves. You may put unnecessary pressure on yourself, or you may feel like your parents expect certain things from you. If you got a B plus on a test, you might get upset with yourself for not getting an A. Or you may spend far too much time trying to make a presentation look perfect, though perfect doesn’t exist. 

When you’re experiencing school anxiety, try to set realistic expectations for what you can achieve. This can mean anything from not having the time to complete extra credit to getting a supporting role in the school play instead of the lead. And be kind to yourself by celebrating your strengths and accomplishments, even when it feels like nothing is going your way.

• Take it one task at a time

If you’re experiencing school anxiety, it’s often because there’s too much on your plate. Whether it be schoolwork, extracurricular activities or planning for the next steps in your academic career, there’s always something that needs to be done. Looking at a long to-do list can make you feel overwhelmed, causing anxiety and interfering with the quality of your efforts. 

Don’t look at your to-do list as a whole, or think about the next task while you’re still working on a different one. Try to take it step by step. While the big picture can be intimidating, looking at the smaller pieces can help your list seem more manageable.

• Seek school resources

When it comes to school anxiety, you’re far from being the only one experiencing it. Approximately 70% of teens in the U.S., ages 13-17, report anxiety and depression as significant challenges for their classmates. Three-fourths of high school students feel stressed due to their course load. While it can be disheartening to see how many teens are struggling, that also means that the issue has been acknowledged and addressed, leading to accessible supportive resources.

Talk to an administrator about counseling services that may be available at your school. This may include talking to a licensed school counselor, using online platforms or finding support groups. 

It’s possible that booking regular outpatient therapy sessions can give you the support you need to handle anxiety both inside and outside of school.

Lightfully can help teens manage school anxiety

School anxiety can spread into challenges in all aspects of your life, such as your friendships and your goal setting. But there are ways that you can take control of your mental health to perform in school to your highest abilities. And if you need more intensive care, Lightfully is here to help. 

We provide three levels of care for teens who need a bit more support to manage their anxiety from school, including:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.