How to Manage Back to School Anxiety in Teens

Returning to school can bring on a whirlwind of emotions. For teens, the anticipation of new classes, social dynamics, and academic pressures can be overwhelming. Meanwhile, parents face their own set of challenges, such as juggling back-to-school preparations, managing their teens’ stress, and balancing new family routines. Back-to-school anxiety and stress are common; however, there are many ways you can manage their effects and properly prepare for the new school year.

What is school anxiety?

When someone experiences school anxiety, it’s a mental health condition where excessive worry or fear is related to school or school-based activities. This is common in children and adolescents, and even adults in college can experience this condition.

The abrupt shift from the slow pace of summer to the structured schedule of the school year can be daunting. Having to organize school supplies, adjust sleep schedules, and address your emotional well-being often requires careful planning and support. Understanding the common sources of anxiety while finding effective ways to manage them can make the school year transition smoother for everyone and set the stage for a successful and positive school year.

What are the symptoms of back-to-school anxiety?

As a parent, there are some symptoms you can keep an eye out for to see if your teen is experiencing back-to-school anxiety. Adolescence can be a challenging time in general, and recognizing the signs of mental health issues early can make a significant difference:[1, 2]

• Behavioral changes: Your teen’s behavior and mood may change abruptly. If your teen becomes more withdrawn, irritable, or aggressive, it might signal underlying emotional issues. For instance, if a normally cheerful teen starts isolating themselves or acting out, it’s worth investigating further.
• Sleep and appetite variations: If your teen is either sleeping too much or struggling with insomnia, or if they experience sudden changes in appetite, these could be signs of them experiencing mental health concerns.
• Physical complaints: Frequent, unexplained physical symptoms such as headaches or stomachaches can sometimes be linked to emotional distress. If your child regularly reports physical ailments without a clear medical cause, it might be worth exploring whether these symptoms are related to their mental health.
• Social withdrawal: A noticeable decrease in social interactions or loss of interest in activities your teen used to enjoy can indicate that they’re struggling with their mental health. Avoiding school, friends, family, or previously loved hobbies could be a sign of emotional distress.
• Expressions of hopelessness: Listen carefully to your teen’s conversations and expressions. Statements that reflect hopelessness or a lack of purpose, such as “nothing matters” or “I can’t handle this,” can be serious indicators of mental health issues that need to be addressed.

Related: What is Anxiety?

What Causes Back-to-School Anxiety or Depression in Teens?

Back-to-school season can be an exciting time, but for many students, it can trigger anxiety or depression. Understanding the underlying causes of these feelings can help in addressing them appropriately and early.

Some common factors that contribute to back-to-school anxiety and depression can include:[3]

• Academic pressure: The stress of meeting academic expectations can be overwhelming for your teen. Concerns about grades, test performance, and homework can create significant pressure. For some students, this pressure can lead to anxiety about their abilities or fear of failure.
• Social challenges: Having to attend school often means navigating social dynamics, which can be difficult. For some students who have experienced bullying or are trying to fit in with a new group, the social school environment can be a source of considerable anxiety. The pressure to form or maintain friendships and deal with peer conflicts can also contribute to stress.
• Separation anxiety: For younger children or those who have recently transitioned to a new school, separation from parents or guardians can be difficult. This anxiety can manifest as distress about leaving home, even if the student has previously been comfortable in a school setting.
• Changes in routine: Transitioning from the unstructured summer break to a structured school schedule can be challenging. Adjusting to early mornings, a full day of classes, and extracurricular activities can disrupt a student’s routine and lead to feelings of stress or overwhelm.
• High expectations: Both internal and external pressures to excel can contribute to anxiety and depression. Students who set high standards for themselves or feel pressure from parents, teachers, or peers to achieve certain goals may experience increased stress and self-doubt.
• Life changes: Any significant life changes, such as moving to a new school, family dynamic issues, or changes in living situations, can impact a student’s emotional well-being. These changes can disrupt their sense of stability and security, contributing to anxiety or depression.
• Mental health history: Students with a history of mental health issues may be more susceptible to anxiety or depression, especially during transitions. If a student has experienced mental health challenges like anxiety disorders or mood disorders before, the added stress of returning to school can worsen their symptoms.

How Can I Talk to My Teen About Mental Health?

Starting conversations about mental health with your teen is important for their well-being. Open, empathetic communication can help your teen feel supported and understood [4]. At first, anxious teens might not feel comfortable opening up, so be patient and give them the time and space they need to communicate their feelings.

Tips for Effective Communication

• Choose the right time: Find a calm, relaxed moment to talk, avoiding times of stress or distraction. A quiet environment can help both of you feel more at ease.
• Be non-judgmental: Create a safe space for your child by being open-minded and avoiding criticism. Show empathy and understanding, rather than jumping to solutions or judgments.
• Listen actively: Focus on what your child is saying without interrupting. Use body language, such as nodding and maintaining eye contact, to show you are fully engaged in the conversation.
• Validate their feelings: Acknowledge and validate your teen’s emotions, even if you don’t fully understand them. Statements like “it’s okay to feel this way” can help them feel heard and supported.
• Ask open-ended questions: Encourage your teen to express their feelings by asking questions that require more than a simple yes or no answer. This helps them explore and articulate their emotions more deeply.
• Be patient: Give your teen time to open up. They might need time to process their thoughts and feelings before they’re ready to share.

Related: Breaking the Silence: How to Talk to Your Teen About Mental Health

Ways to Prepare for the New School Year

Preparing for the school year ahead of time can help ensure a smoother transition and reduce anxiety for both parents and students alike:

Complete Back-to-School Shopping

• School supplies: Make a list of school supplies such as notebooks, pencils, backpacks, and any specific items requested by the school. Shopping early helps avoid last-minute stress and ensures you have everything needed on the first day back to school.
• Clothing: Check your teen’s wardrobe for any items that need replacing or updating. Involve your teen in choosing their back-to-school clothes to ensure they feel confident and comfortable.
• Tech: Ensure that any required technology, such as calculators or tablets, is in working order and ready for use. If your teen needs any new gear, like sports equipment or art supplies, purchase those in advance as well.

Establish and Reinforce Routines

• Adjust the sleep schedule: Gradually shift your teens’ bedtime and wake-up time to align with their school schedule. A week or two before school starts, start adjusting their bedtime by 15-30 minutes each night to help them transition smoothly.
• Morning routines: Rehearse the morning routine with your teen, including waking up, getting dressed, eating breakfast, and preparing for school. This helps establish a predictable routine and reduces morning stress.
• Homework time: Set up a designated space for homework and establish a regular time for studying each day. This helps your teen get back into the habit of focusing on schoolwork and building good studying habits.

Discuss School Expectations with Your Teen

Speak with your teen about their goals and expectations for the year and any concerns they might have. Setting realistic goals and addressing worries early can help them start the year with a positive mindset.

Foster a Positive Mindset

• Encourage positivity: Talk about the upcoming school year with enthusiasm and positivity. Highlight exciting aspects, such as meeting new friends or exploring new subjects.
• Address anxiety: If your teen is feeling anxious about returning to school, have an open discussion about their concerns. Reassure them and offer strategies for managing anxiety, such as relaxation techniques or talking to a professional if needed.

Related: Back-to-School Support & Teen Mental Health Treatment: Practical Tips for Parents

How to help a child with anxiety about school?

Supporting your teen’s mental health effectively involves utilizing the right resources, which means reaching out for professional support. Clear Behavioral Health’s teen treatment programs offer a range of services designed to meet the unique needs of teenagers and their families with a specialized level of care for treating anxiety disorders and other mental health concerns.

• Intensive Outpatient Program (IOP): The IOP is designed for teens who require significant support but do not need full-day treatment. This flexible program includes individual and group therapy sessions, skill-building activities, and family engagement to integrate healing into daily life.

Related: What is an IOP? PHP & IOP Treatment and How Can It Help Your Family

Outpatient Teen Anxiety Treatment

Whether you or your teen is struggling with an anxiety disorder, depression, stress, or other mental health conditions, our outpatient programs can help you overcome anxious feelings and go into the school year with confidence.

Our outpatient teen anxiety programs offer the following treatment methods for teens:

Individual Therapy

One-on-one sessions with a mental health professional and experienced counselors help your teen uncover and address underlying mental health issues. These personalized sessions offer a confidential space to explore emotions, develop coping strategies, provide more support, and work through challenges.

Teen Group Therapy

Our teen group therapy is designed to help teens build social skills, boost self-confidence, and practice mindfulness. These groups provide an environment with extra support where teens can learn from peers and gain valuable life skills.

Experiential Therapy

Through creative activities like arts and group projects, teens can explore and express their emotions in a safe, engaging way. Experiential therapy allows for emotional exploration while providing an enjoyable and therapeutic outlet.

Parent Groups

At Clear Behavioral Health, we strongly believe and emphasize the importance of involving parents by providing opportunities to connect with other parents who are navigating similar experiences through our parent support groups. These sessions offer a space to share issues, celebrate successes, and build a supportive network, providing valuable insights and encouragement.

Related: Should I Engage With Parent Counseling If My Teenager Is In Treatment?

Family Involvement

Family participation is integral to the healing process at Clear. Our programs include multi-family therapy groups, monthly family sessions, and weekly updates to ensure that both teens and their families are supported throughout the entire treatment process.

Anxiety Treatment For Teens in Los Angeles, CA

Attending school doesn’t have to be a total drag. Anxious teenagers can find relief from anxiety symptoms by collaborating with mental health professionals and learning how to manage their symptoms.

Clear Behavioral Health offers a robust clinical treatment model that includes cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), psychiatry, medication management, and mindfulness practices to provide comprehensive, evidence-based care. Our mental health services for teens throughout Los Angeles, including our newest location in Santa Clarita, CA, provide tailored support to help your teen navigate their mental health challenges and achieve a healthier, more balanced life. Reach out today to tackle your back-to-school anxiety.

References:

1. World Health Organization. (2021, November 17). The mental health of adolescents. World Health Organization; World Health Organization. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health
2. National Institute of Mental Health. (2021). Children and Mental Health: Is This Just a Stage? Www.nimh.nih.gov. https://www.nimh.nih.gov/health/publications/children-and-mental-health
3. PhD, J. M. B. (2018, August 23). Back to school anxiety. Harvard Health Blog. https://www.health.harvard.edu/blog/back-to-school-anxiety-2018082314617
4. For Parents and Caregivers of Children. (2023, February 8). Www.samhsa.gov. https://www.samhsa.gov/mental-health/how-to-talk/parents-and-caregivers