New School Anxiety? Helpful Tips for Your Teen: Updated 2025
Starting the school year, especially at a new school, can feel overwhelming for teens. This anxiety can show up in a multitude of ways–maybe your daughter isn’t sleeping well, she doesn’t want to talk about school, or is constantly complaining about little “what ifs” ahead of her first day.
Her stress is real, and it’s important to recognize what could be behind it.
She could be worrying about:
Having to make new friends.
Keeping up with more homework.
Getting lost around campus.
Wearing the “right” clothes.
Her changing body.
Dealing with bullies.
Trying out for new activities.
This is all normal! Big changes can create a lot of anxiety. So, how can you help her? Let’s explore practical tips that will empower your teen to step into this new chapter with confidence and ease.
Tips to reduce anxiety BEFORE school starts
Set realistic expectations: Remind your daughter that it’s okay to feel uncertain at first. Let her know that confidence, friendships, and routines take time. Normalize the idea that “fitting in” doesn't have to happen on Day 1.
Familiarize her with the new environment: If possible, take a tour of the school before the first day. This small step can make her new environment feel more familiar and less intimidating when the big day arrives.
Encourage involvement in clubs or activities: Encourage her to join something that matches her interests—even if she’s nervous. Getting involved early helps her feel included and builds natural friendships.
Support her existing friendships: If she’s switching schools, remind her that she doesn’t have to “start over” completely. Arrange ways to stay connected with friends from previous schools (FaceTime, weekend hangouts, or even snail mail!).
Tips to reduce anxiety AFTER school starts:
Create a healthy school/life balance: Support her in building a routine that includes homework, movement, rest, and time with friends. Help her avoid over-scheduling and celebrate time to just be.
Encourage self-care (and model it!) Talk about how taking care of her mental and emotional health is just as important as academics. Introduce her to journaling, mindfulness, or short walks to decompress.
Reinforce positive self-talk: Many girls (and adults) struggle with harsh self-talk. Help her practice affirmations like:
“I don’t have to be perfect to belong.”
“I’m allowed to grow at my own pace.”
“My worth isn’t tied to what others think.”
Be her biggest cheerleader: Celebrate every step she takes, no matter how small. Your belief in her abilities will help her believe in herself.
BONUS: Strengthen her time management skills
With these tools, your can approach this school year with confidence, resilience, and the mindset that she can handle anything that comes her way.
You’ve got this—and so does she!
You’re doing great. ZGiRLS is here for your family.
ZGiRLS equips middle school girls with the mental health tools and resources to build lifelong confidence, resilience, and unwavering self-worth. Learn more about how we help tweens and teens realize their fullest potential.