New School Anxiety? Helpful Tips for Your Teen
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 ruminating on:
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: Talk with your daughter about the importance of giving herself time to adjust. It’s natural to want to make friends and feel comfortable right away, but remind her that these things take time.
Remind her that it’s okay to feel out of place at first, and that building connections and routines will happen gradually.
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: Explore the extracurricular options at her new school together. Discuss clubs, sports, or other activities that align with her interests, and encourage her to sign up early. This not only gives her something to look forward to but also helps her connect with peers who share similar passions.
Support her existing friendships: Depending on your situation, let your daughter know that you’ll help her maintain friendships with friends at now-different schools. Maybe this means weekend hangouts or monthly sleepovers.
If possible, connect with her friends’ parents to see how you can make sure your kids stay in touch.
Tips to reduce anxiety AFTER school starts:
Foster a healthy school/life balance: Rest is important. Help your daughter carve out time for activities that make her happy and allow her to recharge. Whether it’s a favorite hobby, time with friends, or just relaxing, these moments are essential for maintaining balance.
Work together to create a routine that includes time for schoolwork and relaxation, so she doesn’t feel overwhelmed by the new demands of the school year.
Emphasize the importance of self-care: Teach your daughter the importance of taking care of her mental and emotional health.
Guide her to listen to her body and mind, and to take breaks when she needs them. Simple practices like mindfulness, journaling, or even just a quiet walk can help her manage stress and stay centered.
Reinforce positive self-talk: Help your daughter build a habit of positive self-talk. Encourage her to replace self-doubt with affirmations that reflect her strengths and potential.
Remind her that confidence is built from within, and that she is capable of overcoming any challenges that come her way.
Be her cheerleader: Finally, be your daughter’s biggest cheerleader.
Celebrate her efforts to step outside her comfort zone, even if it’s just in small ways. Your belief in her abilities will help her believe in herself.
BONUS: Strengthen her time management skills
With these tools in hand, she 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.