Beating the Back to Class Anxieties

Transitions back to class for teens and young adults can be a tough adjustment. Most of us have some jitters starting the night before the first day, while some may suffer even more with debilitating anxiety that can interfere with getting a solid start to the “new year”.

Some tips on preparing for getting back into the routine of back to class:

1. Get a good night’s sleep. The lax routine of summer often includes staying up and waking up later. The first week back to classes can be a rude awakening, as one gets accustomed to waking up early, and to an alarm clock. Prepare yourself well in advance. Consider what your bedtime will be when back in your routine. Begin going to bed 15 minutes earlier each night, until you are at your typical bedtime, and waking up closer to your anticipated wake-up time. The body and brain work best under the conditions of a predictable routine, including having at least 8 hours of sleep per night, and getting that sleep at the same time daily.

2. Know that it’s normal to feel anxious about going back to class. It’s normal to feel anxious about beginning anything “new.” Think back to any “new” situation you have been in, and recognize that it’s uncomfortable at first, but it gradually gets better. The afternoon is better than the morning, and the next day is better than the previous day. A few days into your new classes, and into your new routine, and you’re likely to hardly remember that you were nervous in the first place.

3. Do not avoid going to class. Anxiety can cause headaches, stomachaches, tense muscles, and a general feeling of unwell. Avoiding what is causing you to be anxious is very effective in the short-term, but in the long-term, and every time you choose to avoid – anxiety becomes more influential and a bigger problem.

4. Deliberately plan something to look forward to at the end of your first day. Having something to look forward to helps us get through stressful moments.

5. Keep active. Get at least 30 minutes of exercise daily. Exercise has multiple health benefits, one of which is an improved ability to manage emotions and moods, including anxiety and depression.

6. Practice breathing exercises. Breathing is the best way to elicit your body’s natural relaxation response, and when practiced regularly, helps to lower the body’s level of physiological arousal.

7. Rehearse positive thoughts, such as:

“Everyone gets nervous – I’m no different.”

“Even though I think people will notice how nervous I am, they will probably be so worried about themselves, they won’t notice me.”

“I’ve done first days before.”

“If I can’t find my class, or know where to go, I can always ask someone.”

“This sucks right now, but it won’t last forever.”

8. As a parent or caregiver, be sure to model confidence and a “you can do it” attitude. Remind your young person that they have done many “first days” in the past. Normalize and validate their feelings. You don’t have to “fix it”, or make it all better – in fact that would disable your young person’s ability to develop the skills to manage this very natural and typical transition independently. And, because anxiety can be “contagious”, be sure that your own anxieties or worries are well managed and are not contaminating your young person.

Post by: Leona Doig, Registered Psychologist, Little Oaks Psychology