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Talk about it
Anxiety often feels heavier when you keep it to yourself. Speaking to someone – like a parent, older sibling, friend, teacher, or therapist – can help lighten that load. Sometimes just saying, “I’m nervous about school” is enough to open up a helpful conversation.
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Start preparing early
Give yourself time to adjust. A week or two before school starts, try to:
- Go to bed and wake up at the same times you would on school days
- Get your uniform, school supplies, and bag ready
- If possible, visit your school grounds or look at your timetable to feel more familiar with what to expect
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Take it step by step
Thinking about a whole term or year at once can feel overwhelming. Instead, break it down: focus on the first day, the first class or even the first 10 minutes.
You don’t have to have everything figured out right away.
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Use coping tools
When anxiety kicks in, try:
Breathing:
- Breathe in through your nose for 4 seconds
- Hold it for 4 seconds
- Breathe out for 6 seconds
- Repeat this a few times
Grounding:
Look around and name:
- 5 things you can see
- 4 things you can touch
- 3 you can hear
- 2 you can smell
- 1 you can taste
Positive self-talk:
Replace anxious thoughts with reassuring ones, like:
- “I’ve done this before”
- “I can ask for help if I need it.”
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Focus on what you can control
You might not be able to control what other people say or how the school day unfolds, but you can:
- Pack your bag the night before
- Decide what you’ll eat for lunch
- Choose something comfortable to wear (within uniform rules)
- Take deep breaths and speak kindly to yourself
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Be Patient and Kind with Yourself
It’s okay to feel nervous or uncertain. You’re adjusting to a big change, and that takes time. Celebrate small victories like making it through your first day or asking a question in class. Each step you take builds confidence.
