8 Strategies to Help Your Teen Through Back-to-School Anxiety

Expert Author
Amanda Freeman Psychologist | Clinical Encinitas, CA

Dr. Amanda Freeman is a psychologist practicing in Encinitas, CA. Dr. Freeman specializes in the treatment of mental health problems, and helps people to cope with their mental illnesses. As a psychologist, Dr. Freeman evaluates and treats patients through a variety of methods, most typically being psychotherapy or talk... more

The start of a new school year is exciting for many teens, but for some, it can be a source of stress and anxiety. Whether your teen is starting a new school or returning to the same school after a long summer break, back-to-school anxiety is a real concern. As a parent, it's important to recognize the signs of anxiety in your teen and take steps to help them cope. 

Teenagers may experience feelings of anxiety as they approach school as they are preparing to navigate a new academic year filled with unknowns. This anxiety can manifest in various ways such as restlessness, irritability, or difficulty concentrating. The thought of meeting new teachers, managing a more challenging curriculum, or dealing with social pressures can often trigger feelings of unease. For some, this anxiety also stems from the fear of being judged or not fitting in. It's essential to understand that back-to-school anxiety is a genuine concern, and acknowledging it is the first step towards helping your teen manage it effectively.

In this blog, we'll discuss eight strategies that you can use to help your teen through their back-to-school anxiety. 

Strategy 1: Talk about their worries 

Start by having a conversation with your teen and ask them about their worries. Encourage them to express their feelings and fears so that you can address them directly. Talking openly and honestly about their feelings will help them feel understood, accepted, and supported. 

It's not always easy getting teens to speak about their feelings! Here are some strategies that might help them open up: 

  • Choose a Comfortable Environment: Engage in conversations in a relaxed and comfortable setting. It could be during a car ride, a casual walk, or over their favorite meal. This approach can make them feel more at ease and willing to open up about their concerns.
  • Empathy: Show understanding and empathy towards their feelings. Validate their concerns and reassure them that it's normal to feel anxious sometimes. This validation can make them feel safe to share more.
  • Be Patient and Listen: Allow them to talk at their own pace. It's crucial to listen without interrupting. Your goal is to understand, not to judge or criticize.
  • Ask Open-Ended Questions: Rather than asking yes/no questions, use open-ended ones that prompt them to express their thoughts. 

Strategy 2: Establish a daily routine 

Establishing a consistent daily routine will help your teen feel more in control and prepared for the school year. Your teen is craving increasing amounts of independence. Have them plan out their day-to-day schedule, including meals, physical activity, studying, and leisure time. This will help them to stay organized and on track while also allowing them to take ownership of their daily activities. They are also more likely to follow their personally-created routine, rather than one suggested by you. 

You can also help your teen create a plan for monitoring their progress during the school year. This could include setting achievable goals, keeping track of grades, and developing strategies to stay on top of their studies. Having a plan in place will help alleviate some of the stress and anxiety they may be feeling.

Strategy 3: Provide reassurance 

It's important to provide your teen with assurance that they are capable of handling the challenges that starting a new school year brings. Remind them that you believe in their strengths and give them the courage to face any obstacle they may encounter. 

You can also remind them of past successes they have had in the classroom and how they overcame difficult situations. This will help build their self-confidence and boost their courage to take on new challenges. Hearing positive reinforcement and feedback from you will make them feel more secure, motivated, and empowered. 

Strategy 4: Encourage Physical Activity

Physical activity has proven benefits in reducing anxiety. When your teen engages in physical exercise, it boosts endorphin levels, which act as natural mood lifters. Regular exercise can also enhance their sense of well-being, improve sleep, reduce stress, and increase self-esteem. Activities like running, cycling, swimming, or even taking a brisk walk can help clear the mind and lower anxiety levels. Encourage your teen to find a physical activity they enjoy, and make it a part of their daily routine. You can even join them to make it a bonding experience, which can further alleviate feelings of anxiety.

There are also many opportunities to join school teams and clubs like basketball, soccer, or even student government. These activities can provide a sense of belonging and help your teen meet new friends with similar interests. 

Strategy 5: Be Mindful of Diet 

It's important to ensure that your teen is eating healthy foods during times of stress. Eating the right amount of nutrients helps promote mental health and well-being. Processed and sugary foods can lead to feelings of lethargy, mood swings, and irritability. Instead, focus on providing meals that are rich in essential nutrients like proteins, carbohydrates, vitamins, minerals, and healthy fats. 

You can also encourage your teen to make mindful eating decisions. They should take time to chew slowly and savor each bite (not always easy when you have hungry teenagers!). Eating this way will help them stay aware of their hunger and fullness levels, as well as improve digestion. 

Strategy 6: Stay Connected 

Staying connected with family and friends can be an effective way to reduce anxiety. It's a great opportunity for your teen to express themselves, share their worries, without the fear of being judged. Encourage them to talk to their friends about their concerns and worries, while also engaging in activities that they enjoy doing together like playing video games or watching movies.

Remind your teen that a support system of family and friends is always available when things get tough. It's important for them to know that they are not alone, and having people with whom they can discuss their worries and be heard can make a huge difference in managing their anxiety. 

Strategy 7: Practice Relaxation Techniques

Practicing relaxation techniques can help teenagers manage stress and anxiety. Below are a few methods that can be beneficial:

  • Deep Breathing: this is a simple yet effective relaxation technique. When teens breathe deeply, it sends a message to their brain to calm down and relax. They can practice this by inhaling slowly through the nose, holding their breath for a few seconds, and then exhaling slowly through the mouth. 
  • Progressive Muscle Relaxation: In this technique, teens can learn to release tension from their bodies by systematically tensing and relaxing each muscle group. They can start from the toes and work up to the head, or vice versa. 
  • Visualization: also known as guided imagery, is a technique that involves picturing calm and peaceful scenes. It could be a favorite place, a beautiful landscape, or any situation that evokes feelings of peace. This can help teens redirect their focus from their worries to positive thoughts.
  • Mindfulness Meditation: this involves focusing on the present moment and accepting it without judgment. Mindfulness can be practiced through various activities like eating, walking, or just sitting quietly. 
  • Yoga: by combining physical poses with deep breathing and meditation, yoga can help teens reduce stress, boost their mood, and improve their overall mental health. 

Encourage your teen to try out these techniques and find the one that suits them best. Remember, it's not about which technique they choose but rather about regular practice to effectively manage stress and anxiety.

Strategy 8: Attend Orientation and Open House Events

Attending orientation and open house events can help your teen become familiar with a new school. Even returning students can benefit. They can meet the staff, get to know their teachers, and learn more about the various opportunities available at the school. This will make them feel more comfortable as they start a new academic year. It's also a great avenue to find out more about any support services that may be available to them. 

If your teen's anxiety persists even after trying the above strategies, consider talking to a professional, such as a therapist or counselor. A professional can help provide additional guidance and reassurance that will help them manage their worries and feelings of uncertainty. They can also provide

Anxiety can be overwhelming for teens starting a new school year, especially if they’ve had a challenging school year in the past. However, it’s important to remember that there are strategies you can use to help your teen overcome their back-to-school anxiety. Establishing a daily routine and providing emotional support through open communication and understanding is key. Additionally, encourage physical activity, mindful eating habits, and connecting with family and friends for social support. With these strategies in place, your teen can feel less overwhelmed and more prepared for the upcoming school year. 

Good luck to all the teens and parents starting off a new school year! Remember - You got this! . 

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