Back to School Anxiety: How to Help Your Teen
As the new school year begins, many teenagers face a wave of challenges - from adapting to fresh academic demands to managing social pressures. This transition period can be stressful and, for some, it sparks heightened anxiety. In this week’s session, clinical psychologist Dr Sarah Jane Knight shared valuable insights and strategies to help parents and educators support teenagers through this time.
Recognising Back to School Anxiety
Back to school anxiety is common and can manifest in many ways, including difficulty sleeping, irritability, or even school refusal. Whilst a certain level of nerves is normal, persistent or severe symptoms signal the need for closer attention.
Parents should allow teenagers a few weeks to adjust to new routines without adding unnecessary demands. If concerns persist, communication with the school and professional support may be needed.
Building Effective Study Habits
Establishing healthy routines can reduce stress and support learning. Dr Knight recommends:
Setting consistent study times in a distraction-free environment
Encouraging short, focused study sessions with breaks
Keeping phones out of reach during homework to minimise interruptions
Reward systems can also help - but rather than relying solely on money or external incentives, focus on achievable goals that encourage intrinsic motivation.
Addressing School Avoidance
For teens who resist school, gradual exposure often works best. Start with partial days if necessary, but prioritise consistency. Open communication with teachers and school staff is essential to ensure the right support is in place. Over time, consistent attendance helps reduce anxiety and build resilience.
Managing Perfectionism
Perfectionism is a double-edged sword: it can drive achievement but also lead to burnout. Encourage teens to recognise when work is “good enough”. This shift helps them balance effort with well-being and teaches that mistakes and imperfection are part of growth.
Balancing Extracurricular Activities
Extracurriculars can boost confidence and joy, but overscheduling can overwhelm. Families should evaluate the necessity of each activity and consider scaling back - especially during exam periods. Activities should nurture happiness and relaxation, not just competitive success.
Supporting Emotional Well-being
Teenagers experience strong emotions during this transitional period. Parents can help by:
Listening empathetically without judgement
Providing a safe space to share worries
Redirecting conversations when teens dwell excessively on negative thoughts
Focusing on strengths, achievements, and positive future goals
FInal Thoughts
Supporting teenagers through back-to-school transitions requires patience, understanding, and balance. By creating supportive routines, managing perfectionism, and keeping open communication, parents and educators can help teens face this time with confidence and resilience.
Remember: whilst these strategies are helpful, they are not a substitute for professional advice. If concerns about your teenager’s mental health persist, seek guidance from a qualified healthcare professional.