Back to School Anxiety: Mental Health Tips for New Starts

New school year. New place. New people. Sounds exciting, and it can be. But for many secondary school pupils, college students, and university starters, it’s also a massive trigger for anxiety.

Whether it’s the fear of making friends, the pressure to perform academically, or the general stress of change, "back to school" can be mentally overwhelming for both the student and the parents who love them.

As someone who has experienced anxiety first-hand, I know that fresh starts often feel more terrifying than freeing. And if your teen or student seems irritable, withdrawn, or “not quite themselves,” it could be their way of coping with the mental load of transition.

In this blog, I’ll walk you through common signs of new-start anxiety and share practical tools that can help ease the overwhelm.

Why New Starts Trigger Anxiety

Starting something new, even something good, can feel like a threat to our brains. It means uncertainty, social risk, and stepping outside a familiar identity.

For teens and students, back-to-school anxiety often shows up as:

• Trouble sleeping or eating

• Physical symptoms (headaches, stomach aches)

• Withdrawal from conversation

• Irritability or anger

• Perfectionism or fear of failure

  
  

Even the most high-functioning young people can be dealing with internal anxiety storms no one sees, and they often won’t have the language to explain it.

“What If I Don’t Fit In?”

Social Anxiety in New Environments

Walking into a room full of strangers, figuring out where to sit, and worrying you’ll say something awkward, that’s a big deal for a teenager (and let’s be honest, many adults too).

Students heading into Year 7 or starting university are under massive social pressure, often masked by humour or indifference. Look for subtle signs they’re struggling: excessive phone use, reluctance to go out, or becoming quieter than usual.

How to Help:

• Validate their feelings with phrases like “It’s okay to feel nervous, it’s a big change.”

• Share your memories of being new, even if they’re funny or messy

• Encourage gentle exposure (like joining one club or attending a low-pressure event)

Journaling: A Simple Mental Health Tool That Works

If they’re not ready to talk, writing it out can be a lifeline.

Journaling helps teens and students:

• Get racing thoughts onto paper

• Name difficult emotions without judgment

• Track progress and notice positive patterns

• Build self-awareness and resilience

Discovery Journal - Neurodiverse Version

That’s why I created the Discovery Journal range, designed with guided prompts to help untangle anxious thoughts and support emotional growth

Just 5 minutes a day can lower stress, bring clarity and most importantly, gain a sense of control in a time where it can feel like you have none!

Private, at their own pace, with no pressure to "open up" before they’re ready.

Oh! and there is a neurodiverse version!

Designed to find triggers of anxiety and stress, monitor mood and encourage self-reflection, this journal is a powerful and inclusive way to keep on top of the feelings that can occur with new starts.

Check Out Discovery Journal

Mental Health Tips for Back-to-School Anxiety

Whether you’re a parent or a student, these tips can help make the transition smoother and less overwhelming:

1. Name the Nerves

Give anxiety a name. Is it “fear of failing”? “What if I don’t make friends?” Talking (or journaling) about the specific fear makes it less powerful and less overwhelming. If you give it a name and shine light on it, it becomes less intense and allows you to notice it when it arises.

2. Create Predictability

Build a gentle daily routine that starts a week or two before term begins, sleep, breakfast, and downtime. The brain loves predictability when facing change. When you face change in the daytime, having something constant and predictable to return to can feel like a haven.

3. Set Micro-Goals

Instead of “make new friends,” try “say hi to one person in the corridor.” Tiny wins build confidence without overwhelming them. A journal can help track these goals!

The Thought Tamer by Discovery Journal

The Thought Tamer by Discovery Journal is an excellent tool for setting micro-goals. By promoting self-reward, you can use the weekly planner to monitor your small victories, with a small reward as motivation for each achievement. It serves as a genuine motivator and helps manage nervousness.

The Thought Tamer

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4. Use Calming Tools

Encourage them to keep grounding objects like:

• Sensory tools or fidget items

• A comforting playlist

• Breathing or mindfulness apps (like Calm or Headspace)

• A journal for thoughts or worries

  
  

5. Check In, Don’t Pressure

Ask “How are you feeling about next week?” not “Are you ready?” Make space for honest answers and don’t try to fix everything. Not everything has to have a solution. Be there with them during the change.

Supportive Products to Ease New Start Anxiety

If you’re looking for thoughtful tools to support your child, friend or student, here are some great options:

• The Discovery Journal – A journal designed to be used "as and when" to help track peaks and changes in mood, target moments of heightened anxiety and give space to reflective thoughts.

• Weighted blanket – Helps reduce physical stress and improve sleep quality.

• Calm kits – Small boxes with self-soothing tools like herbal teas, essential oils, and grounding cards

• Mindfulness activities – Great for anxiety relief and creative expression, including colouring books, LEGO, and puzzles. Anything that has an element of distraction and fun, drawing the mind away from the chaos of change and giving a sense of accomplishment.

Back to school isn’t just about pencils and timetables; it’s a major emotional milestone. Whether you’re 11 or 21, new starts are scary, and anxiety is normal. With the right tools and support, it can also be a time of real personal growth.

If you or someone you love is stepping into something new this September, know that they don’t have to do it alone. Sometimes, just being seen and understood makes all the difference.

Your next chapter is allowed to start gently.