As the summer winds down and stores start filling with notebooks, backpacks, and pencils, many students (and even parents) feel a familiar knot in their stomach—back to school nerves. Whether you’re in primary school, heading to secondary school, or even moving onto college, the shift back into routines and classrooms can feel overwhelming.
The good news? You’re not alone. Back to school jitters are completely normal, and with a little preparation, they can even become a stepping stone toward growth.
Why Do We Get Back to School Nerves?
- Fear of the unknown – New teachers, classmates, or buildings can make the mind spiral with “what ifs.”
- Pressure to perform – Worries about grades and homework often surface before school even begins.
- Social changes – Friendships shift over the summer, and the idea of finding your place again can be stressful.
- Routine adjustment – Going from late nights and free days to early mornings and structured schedules is a big transition.
Tips for Managing Back to School Anxiety
1. Get into your routine early
Start adjusting your sleep schedule, meal times, and morning routines a week before school starts. That way, your body and mind won’t be shocked on the first day.
2. Focus on what excites you
Think about the positives—seeing friends again, joining clubs, or trying something new. Shifting your perspective from fear to curiosity can ease tension.
3. Prepare practically
Lay out your first-day outfit, organise school supplies, and map out your route to school. Sometimes reducing the unknowns makes a huge difference.
4. Practice calming strategies
Deep breathing, journaling, or even listening to your favorite music can help you ground yourself when nerves creep in.
5. Talk it out
Whether with a parent, sibling, or friend, sharing your worries often makes them feel smaller. Chances are, they’re feeling the same way too.
A Gentle Reminder
It’s normal to feel nervous about going back to school—just like it’s normal to feel excited, or even a mix of both. Every student, no matter how confident they seem, has butterflies before the first bell rings. Those nerves are simply a sign that you care about what’s ahead.
So take a deep breath, trust yourself, and remember: the first step is always the hardest, but once you take it, the year has already started—and so has the adventure.
Victoria Warwick-Jones Counselling 